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6 Collagen-Rich Food For Elastic And Healthier Skin

by Victoria Marian Belmis / May 15, 2022 08:03 PM EDT
Bone Broth

The structure of our skin, as well as its suppleness and stretchability, are all nurtured by the protein called collagen. Our body is mainly composed of three out of the many types of collagen available.

As we grow older, our bodies will start producing less collagen, leading to the tendency of skin to develop wrinkles or become thinner over time. Luckily, consuming collagen-rich food or food that boosts collagen production may also help create the building blocks (amino acids) you need for your ideal skin.

Here are 6 food sources rich in the skin-reinforcing protein:

Bone broth

Bone broth is made when animal bones are simmered in water; it is this process that is believed to extract collagen from the bones. Several recipes include bone broth and the broth itself can be seasoned with spices for extra flavor.

Due to the composition of bone broth, it contains also calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acids, and many other nutrients. The broth differs in quality according to the bones used alongside other ingredients.

Citrus fruits

Vitamin C naturally plays a significant role in the production of pro-collagen, the body's precursor to collagen, thus making it a vital option in one's diet.

Many citrus fruits are full of Vitamin C including oranges, grapefruit, lemons, and limes. They can easily be eaten as a snack or added as ingredients to existing meals or recipes. 


Speaking of fruits rich in Vitamin C, berries also contain adequate amounts of it, with some ounces providing more than citrus fruits. One example is strawberries, which contain more vitamin C than oranges. 

Other dependable options include raspberries, blueberries, and blackberries. Berries are also high in antioxidants, and thus they can also help protect the skin from damage and allow the skin to repair itself.


Many collagen supplements are derived from chicken, especially since white meat contains ample amounts of that protein. The tissues present in chicken are an excellent source of dietary collagen.

According to some studies, chicken neck and cartilage are rich sources of collagen and can be beneficial for arthritis treatment.

Fish (and Shellfish)

Fish and shellfish also have bones and ligaments consisting of collagen. Shrimp pasta for dinner or a simple afternoon tuna sandwich can add that extra boost of collagen your body needs. 

The "meat" of fish contains less collagen at times than its other less appealing parts such as the scales, head, and eyeballs. Researchers have used fish skin as a source of collagen peptides, or small portions of protein from animal collagen.

Egg whites

Egg whites have large amounts of proline, one of the amino acids necessary for collagen production. They can easily be incorporated into many meals throughout the day or enjoyed as hard-boiled snacks.

Recommended Supplements

Collagen isn't only great for smoother or supple skin. The protein may also help with joint pain, muscles, or digestion. If collagen supplements are available, you can also give them a try. KPTown offers a bottle of Nutridom Marine Collagen Powder at 303g and Nutridom Marine Collagen with 60 vegetable capsules. You can also avail of Nature's Truth Hydrolyzed Collagen With Added Vitamin C.

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