Some complain of obesity. Others are skinny. Others complain of skin wrinkles. But in general, health is more important than all of that. It’s okay to look good. In addition to strength and freshness. If you are interested in preserving the youth and freshness of the skin, let’s get acquainted with a number of delicious foods that increase collagen production in your body. Let’s define precisely the varieties of foods rich in collagen.

What is Collagen

Collagen Rich Foods

Collagen is important for skin freshness and a healthy appearance. It is the protein that supplies the bulk of your body, which is your skin. It gives it its texture, softness and freshness.

Certified Holistic Nutritionist Krista GoncalvesCHN says, “Diet plays a surprisingly big role in the appearance and glow of your skin. And it all comes down to collagen.”

There are three main types of collagen that our bodies produce. As we age, our bodies’ ability to produce collagen decreases. Which makes you touch thin and full of wrinkles skin with the passage of time.

In feminist meetings, advice is spread over the use of specific types of collagen supplements, and maybe some pills and powders. An urgent question comes to mind! Which supplement is best for collagen production? Follow me for the answer:

Supplements for Collagen Production

Supplements for Collagen Production

In fact, before answering this question, we must examine the safety of the body and its ability to receive any of these popular types in markets, stores, and pharmacy shelves.

But please, before delving into this area of supplementation, think about food first, honey. Which one first?

Food first

Yes my friend, I advise you to eat first, where some foods such as “bone broth” give you a healthy and safe form of collagen, your body can directly benefit from it. So it is better than taking a food supplement.

Registered dietitian Carrie Gabrielle tells us, as she concluded in a 2012 study titled “Nutrition and Aging,” that continuing to eat fruits and vegetables is safer for skin health than all kinds of nutritional supplements. Mother Nature always has a solution to all our problems.

And it will certainly rank higher than other nutritional supplements that you may buy without a regulated prescription. Give your body a rich opportunity to safe collagen through food and food only.

On the one hand, don’t forget the amino acids, which are the building blocks of your skin. When it is necessary to boost collagen production, let’s read together this phrase of a cosmetic and nutritionist:

“There are three amino acids that are important for collagen synthesis: Proline, Lysine, and Glycine.”

The work of collagen is not limited to treating wrinkles on your skin only, its effect goes beyond giving your body vitality and freshness.

Products Boost Collagen Production

You may now be wondering when to look for products that boost collagen production. And when your body needs products that provide you with collagen. So, how do you act so as not to lose your money without interest?

Elizabeth Bradley, MD, medical director of the Center for Functional Medicine at the Cleveland Clinic, tells us: “From birth, your body is making collagen.” “Products that boost collagen levels may be beneficial, but first you need to consider whether your body needs more.”

So there are cases in which you should look for products that boost collagen in the body. What are these cases?

Before we talk about low levels of collagen in the body, let’s ask ourselves where is collagen?

Collagen is a protein, the most abundant protein in your body. It wraps around muscles, bones, tendons, ligaments, organs, blood vessels, skin, gut lining, hair, and other connective tissues.

Signs of Low Collagen

It is not possible to measure the level of collagen in your body. But we can know some of the signs of its decline, which decreases with age. This appears through a group of symptoms, including:

  • Wrinkles.
  • Ligaments and tendons are stiffer and less flexible.
  • Muscle contraction and weakness.
  • Joint pain or osteoporosis as a result of cartilage erosion.
  • Digestive problems due to thinning of the lining of the digestive tract.

These are some of the signs that indicate its deficiency. It’s time to find out which foods increase collagen production in the body.

Collagen Rich Foods

Collagen Rich Foods

Poor nutrition can cause many health problems. Wrinkles and withered skin are one of them. Aging is not the cause. Rather, you do not eat the necessary nutrients for that.

Dr. Bradley says: “Aside from aging, the main reason people don’t get enough collagen is poor diet.” He adds: “Your body can’t make collagen if it doesn’t have the necessary elements.”

So food is the missing password. Get ready to write down your list of foods rich in collagen:

Bone Broth

Mothers often boil the bones to make soup, especially during weariness and sickness. We may not realize the importance of bone broth in our childhood. To decide research in the age of science and discoveries that bone broth is one of the important options for extracting collagen. Of course, homemade animal bone broth is one of the oral methods (you take it by mouth), If you don’t like it, you can add spices to it.

Davidson considers bone broth important for collagen production because: Because bone broth is made from bones and connective tissue, it contains calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acids, and many other nutrients. He adds: However, every bone broth is different due to the quality of the bones used along with the other ingredients”.

When choosing your broth bones, make sure they are of good quality. It’s okay to choose a reliable butcher and stick to it.


When you cut the chicken, you will notice that there are acceptable amounts of connective tissue that the poultry stores. And because these tissues are a good source of dietary collagen, that was behind the derivation of several collagen supplements as well. White meat, in addition to being healthy, contains collagen needed to nourish the skin and body.

Certain parts of chicken such as the neck and cartilage are often prescribed for arthritis.


As in the rest of the living animals on earth, fish contain bones and ligaments made of collagen. Some of the public also claim that marine collagen is fast digestible and absorbed. And they advise to buy it.

Some may prefer to consume tuna or salmon with its luxurious parts, believing that this amount will add the necessary collagen to their body, unaware that some of the lower quality parts such as the head, eyes, and skin may contain higher collagen.

Gabriel says: “We don’t tend to eat the parts of fish that are high in collagen, like the head or eyeballs.” In fact, The researchers used fish skin as a source of collagen peptides.

Egg Whites

Do eggs have connective tissues, as do other animal meats? A smart question you might ask, and the answer is no, of course. However, it contains one of the most important amino acids needed for collagen production. Egg whites contain large amounts of the amino acid proline.

Citrus Fruits

The mechanism for the body obtaining collagen when eating citrus fruits is not complicated. Vitamin C is an important source for supporting the connective tissues that make up ligaments, joints and muscles. It is considered an antioxidant, which boosts immunity in the body. Vitamin C plays a major role in the production of collagen from a reliable source. It is the body’s precursor to collagen. Therefore, getting enough vitamin C is crucial.

It is well known that citrus fruits such as oranges, grapefruits, lemons and limes are full of vitamin C. Try grilled grapefruit for breakfast. Or color the salad with orange slices.


Dermatologists talk about one of the most important fruits that make the skin glow. Emmanuel Lucas, director of the dermatology department in an American hospital, said that berries boost collagen.

Raspberries and blackberries provide a large amount of antioxidant vitamin C. Which gives the skin advantages of radiance and freshness.

It rivals, or even surpasses, citrus fruits in terms of its nutritional value. In addition, Davidson says: “The berries are rich in antioxidants, which protect the skin from damage.”

Tropical Fruit

Mango, kiwi, pineapple, and guava are among the list of tropical fruits rich in Vitamin C. Guava also contains a small amount of zinc. Although it is a trace mineral, it is another catalyst for collagen production. So you should eat more tropical fruits to get zinc.


The majority of the fairer sex do not prefer eating garlic because of its pungent smell. However, it appears that this plant contains sulfur. It is more than a distinctive flavor for fried fish, chips and sausage dishes. As Gabriel explains: “Garlic is high in sulfur, a trace mineral that helps form and prevent the breakdown of collagen.”

But to reap the desired benefit, you must eat large amounts of garlic, Gabriel adds: “You may need a lot of it to reap the benefits of collagen.”

It is preferable to make garlic part of your daily food. And then it may require doubling the amount in the food recipes, Garlic is safe when we eat it in acceptable quantities. But some people with stomach ulcers can’t take the risk, because too much of it causes heartburn, as well as those who use aspirin and blood thinners because it may cause bleeding.

Collagen Rich Foods

Leafy Greens

There is no doubt that leafy greens are foods that contribute to the freshness and luster of the skin, and that they are completely healthy foods. Even that they offer aesthetic benefits as well. Spinach, kale, Swiss chard, and other salad vegetables take their green color from chlorophyll, which is distinguished by its antioxidant properties, Gabriel says: “It showed Some studies show that consuming chlorophyll increases collagen in the skin.


Beans are a protein-rich food that also contains the amino acids needed to manufacture collagen. Additionally, many of them are rich in copper, which is a mineral necessary for the production of collagen. Beans are added to the list of foods rich in collagen, which you can eat for breakfast on the day off.


When you want to eat nuts, buy cashews, because they will give you zinc and copper. These two minerals, as we know, enhance the body’s ability to produce collagen. It is one of the foods that increase your body’s ability to store collagen and reduce melanin production.


There is no food more generous than tomatoes, which can provide nearly 30% of the nutrients important for collagen production. Because it is a secret source of Vitamin C.

It is also an important source of lycopene, a powerful skin support antioxidant. Adding tomatoes to your food can seriously benefit you because it is a food rich in collagen.

Gummy Candy

Here you should stop a little, because the matter is related to additional doses of sugar, so do not make it your beloved food. But some candies are made with gelatin, which is made of partially hydrolyzed collagen. It may make it a food rich in collagen, but not all of its sources can be considered animal. And what is used in the gum is not collagen but rather vegetable gelatin.

Generally, this is not the healthy way to get it. It may tire the pancreas and raise the level of sugar in the blood, although it is a delicious food for children.

Chicken Skin

Chicken cartilage proved to be effective in treating wrinkles and increased collagen levels in middle-aged women. When the experiment was conducted on middle-aged women (39 to 59 years old) who were given doses of collagen supplements made from chicken cartilage, it was noticed that the drawing of fine lines was improved and the wrinkles were partially absent, and they had a soft and elastic skin. This was done in a 2019 study in Alternative Therapies.

So do not be upset with your husband when he brings you chicken covered with his skin, and do not be upset with the butcher who gives you minced chicken meat with an appropriate amount of skin. It will taste good when it is minced with chicken breasts and thighs. Don’t be surprised, this is what studies have proven.

Aloe vera Juice

Aloe vera is one of the plants that store a large amount of juices. It is distinguished by its gelatinous texture and its richness in vitamins that give the dermis layer of the skin (the middle layer) more collagen even with small quantities. Laboratories talk about 40 micrograms of aloe vera daily by mouth. This amount is enough to increase the skin’s barrier function, moisture and elasticity. From today, pay attention to the cactus seller’s call, as it is not just a summer fruit that quenches thirst.


My neighbor, the vegetable seller, complained to me about not selling some types of vegetables, because it is not included in the food habits of some countries, such as (broccoli). I will not tell you that it is a delicious and easy-to-prepare meal to your liking. Rather, I will tell you his secret that can provide us with an ample amount of Vitamin C. 1 cup raw or cooked is enough to play a major role in making collagen. But I advise you not to consume it as a food rich in collagen and a collagen supplement. It is enough to take one of them during the day.

Sweet Pepper

It’s salad time sweetie, little girls always specialize in chopping vegetables (tomatoes, cucumbers, some herbs). Oh, I forgot the sweet pepper, honey, why do you have to add sweet pepper to your salad or your hamburger? Because these wonderful vegetables are rich in vitamin C, as well as capsaicin, a substance that analyzes have proven effective in fighting infections.

Sugar and Refined Carbohydrates Damage Collagen

Watch out for the perforated basket as you gather mushrooms in the woods, Layla!

What do I mean by that?

When you decide to improve the level of collagen in the body and are looking for foods rich in collagen, don’t forget the animal and plant varieties that contain a high concentration of collagen, like the gummy candy we mentioned earlier. Tastes may differ about choosing fruits and vegetables rich in vitamins and minerals. And when you do not like one of these sources of the foods mentioned, remember that you have many options that you can diversify between. Choosing the most delicious and best for your food and drink, which provides you with the important amino acids needed to improve skin and skin health.

Fruits and vegetables are also loyal friends to fresh and renewed skin because they contain vitamins that are important for skin health.

Among the mistakes that may be committed when dealing with these different categories is that falling into the trap of excess sugar and refined carbohydrates, which can make us inflamed and damage collagen.

And to get better results, make sure you stay away from too much sugar and refined carbohydrates, which can cause you inflammation and break down collagen.

Clarifications about Foods Rich in Collagen

Clarifications about Foods Rich in Collagen

You may encounter obstacles in securing a variety of collagen-rich foods. And you may doubt the feasibility of continuing to take it. Some even say that stomach acid may break down collagen proteins, so they don’t reach the skin and other organs.

The same applies to dietary collagen for anti-aging, which is still relatively new, so that does not give specialists the ability to install the results related to its usefulness.

Well now, some of the research looks promising, a 2014 study published in the journal Skin Pharmacology and Physiology confirmed that women who supplemented with extra collagen had higher levels of skin elasticity after 4 weeks than those who took a placebo.

Another study confirmed a 13 percent reduction in the visibility of lines and wrinkles in healthy females after 3 months of taking collagen supplements.

My dear, the synthesis of collagen in your body is necessary for healthy joints, muscle flexibility and regular digestion. So when you have the opportunity to eat foods rich in collagen, don’t hesitate to take it, it is worth you to try.

As for the chance to try collagen supplements! When do we need it instead of foods rich in collagen? I will single out the following lines for you to talk about that.

Tests performed by Dr. Bradley revealed the following: “As you age, your body may not absorb nutrients as well or make them efficiently.” He continues, “To make sure your body has enough ingredients to make collagen, you may need to change what you eat or take supplements.”

“If you’re eating a healthy diet and feeding your body all the nutrients it needs to produce collagen, you probably don’t need a supplement.” says Dr. Bradley,

In conclusion, collagen has additional benefits. 2019 tests show that oral collagen supplements can support the elasticity of the skin to become more efficient when it comes to wounds, as hydrolyzed collagen powder (or “collagen peptide”) may be available. (It usually has no flavor and dissolves easily in drinks, juices, soups and sauces).

As for the skin cream rich in synthetic collagen, it is acceptable and may succeed by adding a film-like layer that prevents water evaporation and acts as a buffer between skin and environmental elements.

“Skin creams cannot be as effective as healthy eating, and they will not protect your skin from excessive sun exposure and sunburn, especially in the prime of life.” This opinion is for Dr. Bradley.

But if you want to try a collagen supplement, ask your doctor first.

Food is a blessing from Allah, and from the beauty of its grace is that it is beneficial. Take the initiative to maintain the level of collagen in your body, by paying attention to the type of your food. And make your goal to supply foods rich in collagen, you will find a rich list of the required content, Win for the beauty and freshness of your skin and provide foods that increase collagen production. Stay safe.

Frequently Asked Questions about Foods Rich in Collagen

How do I know that I have a deficiency in collagen?

If you suffer from joint pain and weakness, your wound healing process is slower than before. In addition to stiffness in the tendons and ligaments of the muscles and loss of skin elasticity.

Is there collagen in cucumber?

Cucumber contains vitamin C, which is an antioxidant that helps maintain a healthy immune system and support collagen production.

When does collagen decrease in women?

Skin is made up of 90% collagen. This naturally occurring protein in the skin allows tissues to regenerate and maintain suppleness. But its production begins to decline since the age of 25, which makes the skin gradually lose its youth.



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