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5 Foods High in Collagen For Glowing Skin

July 27, 2023

Dreaming of that radiant, glowing skin that makes heads turn? Well, you’re not alone! Many of us strive to achieve that youthful and vibrant complexion that exudes health and vitality. One essential component that plays a significant role in skin health is collagen. Collagen is a protein that is naturally found in connective tissues of animals, such as bones, skin, tendons, and ligaments. As we age, our natural collagen production begins to decline, leading to the appearance of fine lines, wrinkles, and sagging skin. But fret not! We can give our skin a boost by incorporating collagen-rich foods into our diet, and these nourishing foods high in collagen that can help replenish and support your levels, giving you that enviable glow you’ve been craving.

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1. Bone broth

Bone broth in a pot wit bones next to it


First on our list is the mighty bone broth, a real skincare superhero. Slow-simmered from bones and connective tissues, this rich elixir is a collagen-packed delight. Sip it like a drink or use it as a base for soups and stews – your skin will thank you!

2. Skin-on chicken

Skin-on chicken on a plate next to lemon wedges and sauce


We’re usually told to eat chicken without the skin, but keeping the skin on has a fantastic perk for your skin. The skin of chicken is rich in collagen, infusing your meals with a natural source of this skin-loving protein. Plus, it’s incredibly tasty!

3. Sardines

canned sardine toast on a plate


Small but mighty, sardines are loaded with omega-3 fatty acids and, you guessed it, collagen! These little fish pack a punch in nourishing your skin from the inside out. Don’t let their size fool you; they are a big deal when it comes to boosting collagen levels. Grill them, toss them in salads, or enjoy them on whole-grain toast for a tasty collagen boost.

Related: Animal Collagen vs. Vegan Collagen: Do They Work Equally Well?

4. Organ meats

cooked chicken liver on a plate with a lime wedge


Okay, we get it – organ meats might not be on everyone’s menu, but they deserve a spot on our list. Liver, heart, and other organ meats are rich in collagen, as well as essential vitamins and minerals. These nutrient-packed cuts of meat can be a powerhouse for your skin and overall health. If you’re feeling adventurous, give these meats a try and let your skin reap the rewards.

5. Bonus: Citrus fruits

citrus fruits on a plate


To support collagen synthesis, we turn to citrus fruits. Vitamin C is a key player in collagen production, and citrus fruits like oranges, grapefruits, and lemons are packed with it. Squeeze some fresh juice into your water or savor these zesty delights as a snack – your skin will soak up the goodness!

Read next: 8 Breakfast Foods To Give Your Skin a Healthy Glow

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