32 Natural Sources Of Collagen In Food & Diet You Might Not Know

Updated: 4/19/2018

Collagen can be found in the bones, skin, and joints. In the body, collagen is made up of amino acids such as glycine, proline, hydroxyproline, and hydroxylysine. These amino acids wrap together to create a triple-helix structure, which is the reason why collagen is so strong. Nowadays, many people want to look for natural sources of collagen in food & diet and make use of them to reap its benefits.

List Of Natural Sources Of Collagen On The Planet You Might Have Never Thought Of

In this article, we want to show you some of the best sources of collagen on the planet that you can include in your routine diet to increase your collagen production. So, if you want to know about the benefits of collagen for human health as well as collagen-rich foods, keep both of your eyes on this interesting article right now.

I. Roles Of Collagen In The Body

In the body, collagen can offer you some benefits for health and beauty. Some of them include:

  • Reducing signs of aging like wrinkles
  • Treating Leaky Gut Syndrome
  • Improving metabolism
  • Improving joint health and mental health
  • Reducing the forming of cellulite 
  • Strengthening nails and hair

Our body can make collagen through consuming foods that contain those crucial amino acids. However, as we age, the body cannot produce collagen. Therefore, when you reach 30 years old, your collagen production begins to reduce by about 1-2% every year. By the age of 40, you have lost 10-20% of your collagen. To make things worse, some natural enzymes in the body can break down collagen. Some environmental factors such as free radicals, pollution, and sunlight can break down collagen as well.

Read also: 36 Natural Home Remedies for Nail Growth and Strength Revealed to discover some of the natural ways to make your nails healthier and stronger.

II. List Of Natural Sources Of Collagen In Food & Diet 

It is possible to produce collagen by following a balanced diet. By adding some of the following superfoods, you will soon see a difference in your skin tone and your overall health. So throw your “collagen” creams away and start shopping for collagen-rich foods.

1. Bone Broth 

While almost all of the foods have antioxidants as well as other nutrients to help produce collagen, bone broth actually contains a bioavailable collagen form that the body can use immediately.Bone broth has the gel-texture and it is made by boiling the animals’ bones and their connective tissues. When these tissues are boiled down, the collagen will be released into the water. Collagen is concentrated in the ligaments, tendons, bones, and joints, so cooking down them for a long time period can help release collagen, creating a nutrient-rich broth.

The beef bone broth is very rich in type I collagen, which is good for skin health while turkey and chicken broth are very high in type II collagen, which is good for joint and bone health. Actually, making bone broth is easy and cheap, so that you can make it daily. Take note that if you follow a diet for SIBO or IBS, some carbs found in bone broth can bother you.

List of 24 Foods that Increase Height Fast and Naturally will show you some of the best foods for joint and bone health, so check it out!

2. Dark Leafy Greens

sources of collagen

We all know that leafy greens are nutrient-dense foods, but we may not know that these vegetables can prevent collagen breakdown. Actually, all green plant foods contain chlorophyll, which gives these plants their green color. Scientists found that consuming chlorophyll helps increase the precursor to collagen. Besides, chlorophyll has also been found to have a powerful antioxidant activity to fight against free radicals and UV damage that promote premature aging. Moreover, dark green vegetables are rich in vitamin C that can help increase collagen production.

3. Red Fruits And Vegetables

They are also good sources of collagen in food &diet that you should include in your diet. The presence of lycopene in these red fruits and vegetables helps to increase collagen production. Therefore, you should try adding beets, red peppers, sweet potatoes, carrots or stewed tomatoes to your cooking.

Read More: A List of 38 Best Foods High in Fiber 

4. Citrus Fruits – Sources Of Collagen

They are another one on the list of natural sources of collagen that we want to reveal in this article and want all of my readers to consume more for good. Vitamin C aids to link the amino acids together and this process is needed for collagen formation. According to a study about the roles of vitamin C in skin health [1], vitamin C is actually an essential vitamin in the pre-collagen production phase. Besides, as an antioxidant, this essential vitamin also protects your skin from toxins that contribute to collagen breakdown. Moreover, vitamin C also helps with skin cell regeneration, so it is often added to skin care products and recommended for wrinkle prevention. And, we all know that citrus fruits are on the list of excellent sources of vitamin C; therefore, remember to add lime, lemon, grapefruit, and orange to your salad dressings, smoothies, and homemade vitamin water recipes.

When it comes to natural sources of collagen, you should not forget lemons and oranges. The presence of vitamin C in oranges and lemons helps boost the production of collagen. Actually, vitamin C is a great antioxidant that can slow down the free-radical damage. Other vitamin C-rich fruits that are great for healthy skin are oranges, strawberries, pineapple, and papaya. Vitamin C can help reduce the formation of wrinkles by increasing collagen production. Also, this essential vitamin is a powerful antioxidant, which reduces sunburn and age-related skin damages naturally.

5. Pumpkin Seeds

Pumpkin seeds are one of the natural sources of zinc, which work as a cofactor for the formation of collagen. Also, studies have found that taking zinc supplements and consuming zinc-rich foods can slow down the collagen breakdown. Addition to this, zinc also speeds up the healing process and keeps cell membranes healthy, making zinc an essential nutrient for skin health. Other sources of zinc are spinach, kidney beans, garbanzo beans, cashews, walnuts, and almonds.

See More: List of Common Foods High in Magnesium – 19 Foods 

6. Eggs

Chicken eggs are another one among natural sources of collagen in food & diet when they contain collagen in eggshell membranes and the yolk. In fact, using eggshell membranes has become a natural remedy for enhancing joint health thanks to their content of collagen.

Addition to this, eggs also have a high content of sulfur, which is a mineral needed for collagen production. Sulfur helps to remove environmental toxins from the body, which interferes with the collagen production.

Learn More: 30 Healthy Foods High in Protein – the Best List to Choose 

7. Carrots – Sources Of Collagen

Other best sources of collagen that you should know and then try to consume more must include carrots. Carrots are not only good for treating acnes, but they are also good for collagen synthesis due to their high content of vitamin A. Actually, carrots help increase the skin’s elasticity, restore collagen, and boost blood flow to the skin. Consuming carrots decreases sebum production and reduces the problems of acne. There are many different ways to make dishes with carrots for you to choose from.

8. Garlic

When you are looking for natural sources of collagen, you should not skip garlic. Actually, garlic is rich in lipoic acid, sulfur, and taurine, and it can help rebuild collagen that has been lost over the years. You can include garlic in many dishes, so next time when you cook a big meal, you can add some garlic slices to your recipes.

See More: 35 Proven Amazing Benefits of Garlic for Skin, Hair, and Health 

9. Cod

Cod is packed with proline and glycine.  Even if you do not need to get more natural collagen sources, you should still consume more cod.  This is because it has a high content of omega-3s, which may be vital for lowering inflammation in the body. You can consider taking fermented cod liver oil on a daily basis.  Moreover, it is a great vitamin D source and a natural sleep aid.

There are some other natural sources of collagen in food & diet that we want to mention in this article. So, you should keep reading this entire article and then try to include these collagen-rich foods in your routine diet for good.

10. Chlorella

Retinol cream is often advised to boost the collagen production because it is rich in vitamin A, which has been found to increase collagen levels. However, chlorella may be a natural version of retinol and only found in a green powder or tablet form. Chlorella is also rich in beta-carotene and other nutrients that may increase the production of collagen: Chlorella Growth Factor. It contains the nucleic acids DNA and RNA, which help with cellular repair and regeneration and help increase collagen synthesis. You can take chlorella powder, chlorella tablets or add chlorella to your smoothies.

11. Spirulina

sources of collagen

According to a study [2], spirulina is a kind of blue-green algae that can be used as a health supplement. Aside from being rich in iron, a teaspoon of spirulina also contains high contents of glycine and proline. Addition to this, spirulina is also a great source of copper, which is one of the important minerals for producing collagen. The only disadvantage of spirulina supplements is that they can be a little pricey as well as they do not taste well.

12. Sulfur Foods – Sources Of Collagen

Sulfur is known as a mineral important for forming collagen. Studies have shown that people have the sulfur-rich diet produced more collagen. Animal foods such as eggs, beef, poultry, and dairy products are all great sources of sulfur that are required for collagen production. Also, it is important for you to consume vegetable sulfur from sources. Some great vegetable sources of sulfur are garlic, broccoli, onions, Brussels sprouts, cabbage, etc.

13. Gelatin

If you are looking for natural sources of collagen, you will not be able to find any ingredient better than gelatin. Actually, gelatin is a cooked kind of collagen made by boiling the connective tissues of animals. Then, the collagen is released and dried. Besides, gelatin is easy to digest and absorb. When buying gelatin, you should pay attention to the quality. The gelatin you find in the market is highly-processed, and they may not offer any benefits; instead, you should opt for grass-fed gelatin.

14. Black And Green Olives

Including black and green olives in your cooking may be one of the best ways for improving the skin. According to research [3], black or green olives are high in sulfur that can boost the formation of collagen. Sulfur was used to deal with some skin issues such as dermatitis. It may help reduce acne, skin oiliness and simultaneously prevent pore blockage from occurring.

Acne is known as a skin condition that results in blackheads, pimples, and inflamed skin patches. You can find sulfur in many skincare products such as cleansers, soaps, and lotions. Besides, sulfur is needed for the biological activity of enzymes, and it increases the metabolism as well.

See more: Olive Oil for Skin Care – 15 Uses & Benefits 

15. Flaxseeds And Walnuts

Flaxseeds are a great source of omega 3 fatty acids and fiber. As skin cells are covered by a fatty layer; therefore, the more omega-3s you get, the stronger that fatty layer is and this helps reduce lines and wrinkles. Besides, omega 3 fatty acids help reduce the risk of developing heart disease and simultaneously help with brain growth. By damaging the skin, excessive UV rays produce genetic mutations that may result in skin cancer. You should consume foods that have a high content of omega 3s, which boost the collagen production and reduce the skin cancer risks as well. Flaxseeds are also rich in sulfur, which is required for collagen production as well. Mix some flaxseeds into your smoothies and salads or use them as a salad dressing. About 1/4 cup of walnuts has about 2.7g while ¼ cup of flaxseeds has about 6.3g of omega 3s.

See more: 37 Benefits of Flaxseed, Flaxseed Oil 

16. Soy Products – Sources Of Collagen

A healthy skin diet should include soy products because they can help you reduce wrinkles and fine lines. Actually, the presence of genistelin, which is a plant hormone found in soy products can help improve the collagen production. So, your skin will become stronger and more elastic. Addition to this, the presence of antioxidants found in soy products can protect your skin by controlling the free radical production.

17. Oysters

Oysters are a great source of zinc, which is an essential mineral for the collagen-building process. Containing vitamins and minerals such as vitamin B12 and iron, oysters can provide you with a low-calorie option and they also deliver many health benefits. Actually, oysters are on the list of natural sources of collagen that you should not look down, yet know and then try to consume more for good, especially if you want to increase your collagen production through diet.

18. Cabbage

There are many types of cabbages such as bokchoy, cannonball cabbage, choy sum, January king cabbage, Portugal cabbage, napa cabbage, savoy cabbage, red drumhead cabbage and walking-stick cabbage. A glowing skin diet should include cabbage as it is a kind of food that contains collagen-producing properties. The presence of phytonutrients and antioxidants such as thiocyanates, zeaxanthin, and lutenin can improve skin hydration and elasticity.

Addition to this, cabbage is also rich in folate, fiber, vitamin B6, iron, calcium, magnesium, phosphorous, potassium, and manganese. Also, rich in Vitamin K, cabbage can help boost the bone metabolism and reduce the risk of developing Alzheimer’s disease.

Learn more: Foods High in Potassium – List of 21 Healthy Foods to Choose 

19. Prunes

sources of collagen

One of the leading causes of skin aging is the attack by free radicals that may break down skin tissues. And, antioxidants can help neutralize these free radicals. Prunes contain the high content of antioxidants. So, you should eat 5- 6 prunes on a daily basis for a great health boost. In fact, prunes are known as one of the best sources of collagen that you should know and then try to include in your routine diet.

20. Turkey

Turkey has a great skin-friendly protein called carnosine that can reduce skin aging and aid skin elasticity. When this occurs, the fiber may grow into the skin collagen. Turkey is also a great zinc source, so it can reduce dry skin, inflammation and simultaneously boost skin cell growth by increasing the collagen and elastin production. Addition to this, zinc can increase immune system and reduce high blood pressure, hence reducing the risks of developing heart attack and stroke. Consume turkey 2-3 times a week if you want to increase your intake of collagen.

21. Avocado Oil

Avocado oil is rich in plant steroids that can help reduce age spots. Besides, it is also rich in vitamin E that helps protect the skin cells from oxidizing and damages caused due to free radicals. Addition to this, avocado oil is a wonderful source of omega 3 fatty acids. Your diet should include omega-3s-rich foods that help increase the production of collagen and reduce the risks of developing skin cancer. Plus, avocado oil is good for damaged and dry skin as it helps in regenerating damaged skin cells. And do not forget to add fresh avocados to your soup and salad recipes

22. Wild Salmon

Wild salmon contains zinc, which has been found to activate the proteins required for collagen synthesis. Actually, it is also a great source of omega 3s, which are required for reducing inflammation, keeping skin cells healthy, moisturizing the skin from the inside and giving a more youthful appearance.

The body cannot produce enough omega-3s, so we have to take them from dietary sources. If you do not like eating salmon, you can consume other omega-3s-rich foods such as tuna, mackerel, seafood, and grass-fed meats.

Read also: Natural Homemade Moisturizer for Dry Skin: 16 Solutions

23. Tomatoes

When it comes to best sources of collagen, you should try consuming tomatoes. According to a study of foods to protect skin [4], tomatoes have a high content of antioxidant lycopene, which can protect your skin from sun damage and simultaneously prevent collagen breakdown. According to a study, lycopene also aids in collagen synthesis. Addition to this, tomatoes also have many antioxidants like vitamin C, which can protect the skin from free radicals.

24. Berries

Strawberries, blueberries, blackberries, raspberries, etc.are packed with antioxidants, which can help prevent collagen breakdown. Aside from protecting the skin from the signs of aging, these healthy fruits can also help in producing collagen. Like other citrus fruits, berries are also high in vitamin C, which has been found to link specific amino acids together to form collagen.

25. Chia Seeds

Chia seeds are a great source of omega-3s, which can contribute to anti-aging by giving moisture to the skin and keeping skin cells healthy, which helps to create a smooth and supple skin from the inside. Actually, they have also known as one of the best sources of collagen thanks to their high content of omega-3s; therefore, you should try to consume more of these healthy seeds if you want to increase your collagen production in your body.

26. Beans

If you want to have healthy skin, you should include beans in your routine diet. This is because beans contain hyaluronic acid, which is known as an anti-aging substance. This acid can hold water that makes your wrinkles and lines less visible. Besides, hyaluronic acid can increase skin hydration, hence keeping the skin smooth and moist, boosting skin elasticity, nourishing skin cell growth, increasing collagen synthesis, and supporting healthier joints. You can consume beans in any form and sprouts may be a healthy option for you.

27. White Tea

According to a research, white tea can help protect the proteins of the skin, especially collagen. Also, it is found to prevent enzyme activity that may break down collagen, causing lines and wrinkles.

Do you want to know other natural sources of collagen that you should consume more to help increase your collagen production in your body? Continue to read this entire article and then try to consume one or more of these foods for good.

See also: 28 Health and Beauty Benefits of Black Tea 

28. Lean Grass-Fed Meat

Grass-fed meat is also rich in omega-3s, which can help protect the fatty membranes that are around skin cells. These healthy fats can make them bouncy and full, giving you more youthful-looking skin. Also, this food also helps reduce inflammation and simultaneously offer essential amino acids to keep the skin elastic and firm.

29. Chocolate

sources of collagen

It is really great for your skin by boosting blood flow to the skin and protecting against UV damage. Of course, it is also known as one of the best sources of collagen on the planet that you should not look down.

30. Rose Hips

They are known as a plant extract and a great source of collagen that you should not skip out. Also, they contain a high content of vitamin C, which has been found to support the production of collagen.

31. Manuka Honey

This is another one on the list of sources of collagen in food & diet that you should know and then consider adding to your diet. It is special honey with some healing properties. When used topically, this honey can restore your skin. It helps with the skin cell renewal process as well as the formation of healthy collagen protein. Moreover, manuka honey [5] is high in antioxidants, which can help reduce blemishes.

Check also: 25 Health And Beauty Benefits Of Manuka Oil

32. Collagen Supplements

While taking collagen supplements may be a good idea, keep in mind that the nutrients from these supplements are not always bioavailable. So, these nutrients are not easily absorbed by the body for their purpose. Therefore, we recommend you should consume collagen-rich foods when it comes to increasing your collagen intake. Try sipping on a mug of bone broth, consuming varieties of leafy greens, citrus fruits and other foods listed above to maintain a healthy level of collagen in your body.

This article today revealed top 32 best natural sources of collagen in food & diet. And, we hope that all of the readers of AllRemedies.com can consume one or more of these collagen-rich foods in your routine diet. If you know other people around you, who begin to reduce their natural collagen production and want to get more collagen through consuming natural sources of collagen, share this list with them as soon as possible. Also, if you know other excellent sources of collagen aside from those as we mentioned above, share them by leaving your comments in the comment section below.

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