Fatty fish such as salmon, mackerel, whole sardines, and eel are the richest in collagen, but the valuable substance is found not so much in the meat as in the skin, bones, and scales. To reap the benefits, cook salmon without removing the skin or pan-roast the skin for a crispy snack.

All meats, whether beef, veal or pork, are a good source of collagen. However, the protein is most concentrated in connective tissue and tendons, like ribs or slightly fattier cuts of beef.

Looking for a veggie side? Red peppers contain more vitamin C than most citrus fruits, which is necessary for collagen synthesis, so go ahead and prepare them your way with a meat or fish dish and you'll maximize collagen production.

By Elizabeth Logan. By Emily Tannenbaum. By Lindy Segal. Although not directly a source of collagen, egg, and especially egg white, is rich in proline and glycine, essential amino acids for proper collagen production in our bodies.

Make an egg-white omelet. If you feel up to it, consume them whole, savoring every part chew at least 30 times, however : the collagen is found in the flesh but mostly in the outer parts.

Oysters contain an inordinate amount of zinc and copper, and the amino acids proline and lycine, precursors of collagen. So good for you and so delicious, most berries—including blueberries, blackberries, and strawberries—are an easy way to add vitamin C to your diet, which as we know helps your body build collagen.

Again, this research is far from definitive, so consider trying collagen supplements first before you take the leap. Read more: Do You Really Need to Take a Vitamin? If the world of supplements and freaky skin treatments doesn't appeal to you, you can definitely take a more natural approach to increasing your collagen.

The most effective way is through a well-balanced diet. When your body produces collagen, it uses amino acids, vitamin C, zinc and copper. To get the necessary amino acids Castillo specifically names proline and glycine you can eat eggs, bone broth, beans and meat.

For vitamin C , go for citrus fruits, berries and bell peppers. Eat meat, shellfish, nuts, whole grains and beans for zinc and copper. If you had to choose just one food to increase your levels of collagen, it'd have to be bone broth.

When you simmer beef, chicken or fish bones in water, the collagen and other minerals seep into the water, delivering a delicious and nutrient-dense liquid. Just be sure to plan ahead -- making your own bone broth can take a day or two.

Meal Delivery. Dieting Program Guides. Vitamin and Supplement Guides. Why You Can Trust CNET. Wellness Nutrition. Naturally Incorporate Collagen-Boosting Foods Into Your Diet With These Tips Collagen makes for supple skin and healthy joints, but our bodies produce less of it as we age.

Caroline Roberts Digital Editorial Intern. Caroline Roberts writes articles and notifications for CNET. She studies English at Cal Poly, and loves philosophy, Karl the Fog and a strong cup of black coffee.

With that said, here are the 10 best collagen-rich foods to add to your eating pattern to boost your intake. Bovine—aka cattle—is one of the top sources of collagen on the market. And if you're looking for more collagen type I the type of collagen that plays a big role in skin, hair and nail health , then beef bone broth is a worthy go-to because it's a great source of collagen type I.

When middle-aged women aged 39 to 59 took oral collagen supplements made from chicken cartilage, it improved their fine lines, wrinkles, crow's feet and skin elasticity, according to a study in Alternative Therapies in Health and Medicine.

So if you want a food-first approach, go for skin-on chicken. Or, if it's ground chicken that you like, ask your butcher if the ground chicken includes the skin and, if not, ask them to grind it for you from skin-on thighs or breasts. Another common and rich source of collagen is porcine, or pig, byproducts, think bone broth.

Interestingly, porcine collagen closely resembles human collagen, which is why it's often used in health care settings for skin, wound and tendon repair and reinforcement.

Not unlike other animal sources of collagen, fish collagen is concentrated in the bones, skin and scales. So, if you're going the whole food route for collagen, choose a fish where you'll actually eat most or all of the fish, such as sardines.

Also, if you cook your other fish—like salmon fillets—with the skin on and then eat the skin, you should get a little collagen boost from that, too. Collagen type I is naturally concentrated in organs. If animal organs, like the liver, heart, brain and kidneys, aren't a part of your diet, don't worry: There are other ways to get collagen type I into your diet, as it's also found in skin, bone and ligaments.

Yes, bone broth, but we covered that already. Think: collagen water, collagen lattes and collagen smoothies. Beverages with hydrolyzed collagen are easily digested and well-absorbed in the body, per research published in in the journal Molecules.

But what is hydrolyzed collagen? It's a supplement form of collagen—aka smaller collagen molecules, called peptides, that have been extracted from their original source chicken, beef, fish, etc. You can add your own collagen powder at home, but many coffee and smoothie shops are carrying collagen-rich beverages.

OK, so it's not the healthiest way to get collagen—because it comes with a decent dose of added sugars, so don't make this your go-to collagen food. But a lot of gummy candy is made with gelatin, and gelatin is made from partially hydrolyzed collagen.

Not all gelling agents come from animal sources, and what's used to make vegetarian- and vegan-friendly gummies won't contain collagen. Vegan gelatin is made from agar-agar or other plant-based sources.

Pick your favorite—blueberries, raspberries, strawberries or blackberries. They're all a great way to add vitamin C to your diet, a nutrient that helps your body build collagen.

If you have the resources to spare, however, certain treatments might be worth a shot. Some studies have shown that microneedling which is said to increase collagen can treat facial scarring and stretch marks , while ultrasound therapy seems to be fairly effective for tightening and lifting facial muscles.

Again, this research is far from definitive, so consider trying collagen supplements first before you take the leap. Read more: Do You Really Need to Take a Vitamin? If the world of supplements and freaky skin treatments doesn't appeal to you, you can definitely take a more natural approach to increasing your collagen.

The most effective way is through a well-balanced diet. When your body produces collagen, it uses amino acids, vitamin C, zinc and copper. To get the necessary amino acids Castillo specifically names proline and glycine you can eat eggs, bone broth, beans and meat.

For vitamin C , go for citrus fruits, berries and bell peppers. Eat meat, shellfish, nuts, whole grains and beans for zinc and copper. If you had to choose just one food to increase your levels of collagen, it'd have to be bone broth. When you simmer beef, chicken or fish bones in water, the collagen and other minerals seep into the water, delivering a delicious and nutrient-dense liquid.

Just be sure to plan ahead -- making your own bone broth can take a day or two. Meal Delivery. Dieting Program Guides. Vitamin and Supplement Guides. Why You Can Trust CNET. Wellness Nutrition.

Naturally Incorporate Collagen-Boosting Foods Into Your Diet With These Tips Collagen makes for supple skin and healthy joints, but our bodies produce less of it as we age.

Caroline Roberts Digital Editorial Intern. Bovine—aka cattle—is one of the top sources of collagen on the market. And if you're looking for more collagen type I the type of collagen that plays a big role in skin, hair and nail health , then beef bone broth is a worthy go-to because it's a great source of collagen type I.

When middle-aged women aged 39 to 59 took oral collagen supplements made from chicken cartilage, it improved their fine lines, wrinkles, crow's feet and skin elasticity, according to a study in Alternative Therapies in Health and Medicine. So if you want a food-first approach, go for skin-on chicken.

Or, if it's ground chicken that you like, ask your butcher if the ground chicken includes the skin and, if not, ask them to grind it for you from skin-on thighs or breasts. Another common and rich source of collagen is porcine, or pig, byproducts, think bone broth.

Interestingly, porcine collagen closely resembles human collagen, which is why it's often used in health care settings for skin, wound and tendon repair and reinforcement.

Not unlike other animal sources of collagen, fish collagen is concentrated in the bones, skin and scales. So, if you're going the whole food route for collagen, choose a fish where you'll actually eat most or all of the fish, such as sardines.

Also, if you cook your other fish—like salmon fillets—with the skin on and then eat the skin, you should get a little collagen boost from that, too. Collagen type I is naturally concentrated in organs.

If animal organs, like the liver, heart, brain and kidneys, aren't a part of your diet, don't worry: There are other ways to get collagen type I into your diet, as it's also found in skin, bone and ligaments. Yes, bone broth, but we covered that already.

Think: collagen water, collagen lattes and collagen smoothies. Beverages with hydrolyzed collagen are easily digested and well-absorbed in the body, per research published in in the journal Molecules.

But what is hydrolyzed collagen? It's a supplement form of collagen—aka smaller collagen molecules, called peptides, that have been extracted from their original source chicken, beef, fish, etc. You can add your own collagen powder at home, but many coffee and smoothie shops are carrying collagen-rich beverages.

OK, so it's not the healthiest way to get collagen—because it comes with a decent dose of added sugars, so don't make this your go-to collagen food. But a lot of gummy candy is made with gelatin, and gelatin is made from partially hydrolyzed collagen. Not all gelling agents come from animal sources, and what's used to make vegetarian- and vegan-friendly gummies won't contain collagen.

Vegan gelatin is made from agar-agar or other plant-based sources. Pick your favorite—blueberries, raspberries, strawberries or blackberries.

They're all a great way to add vitamin C to your diet, a nutrient that helps your body build collagen. Vitamin C is also a vitamin we must eat because our body doesn't make it naturally. After the chicken roasts, we turn the drippings into a smooth and velvety pan sauce by adding a little stock and butter.

Even sardine skeptics will enjoy this lemony pasta with crispy breadcrumbs. Substitute two 5- to 6-ounce cans chunk light tuna for the sardines if you prefer. If you are using tuna or can't find sardines packed in tomato sauce, add 2 tablespoons tomato paste in Step 4 with the lemon juice.

Serve with a salad of bitter greens tossed with a lemon vinaigrette and a glass of Pinot Grigio. A little frozen banana gives creamy texture to this satisfying smoothie bowl. This pretty spinach salad couldn't be easier to make: just whisk together a simple vinaigrette in a serving bowl, then toss it with spinach, goat cheese and hazelnuts.

Feel free to swap in your favorite nut for the hazelnuts--this simple salad would also be lovely with pecans, walnuts or almonds. The key is the combo of sweet fruit, tangy vinegar, creamy and salty cheese and crunchy nuts. Serve with grilled chicken or your favorite protein for a healthy dinner that comes together in a snap.

These incredibly easy-to-make cake bars get a touch of sparkle and crunch from a sprinkle of turbinado sugar over the top. If you use frozen berries, thaw and pat them dry before topping the batter with them.

This cheesy, creamy broccoli and cauliflower casserole carries the perfect amount of sauce to enhance the flavors of the veggies without covering them up. A crunchy, buttery topping adds texture to this easy casserole that will be loved by children and adults alike.

Rhubarb is a tangy counterpart for sweet raspberries in this fruit crumble recipe. For a nutty flavor and a boost of nutrition, this healthy dessert uses whole-grain rye flour and toasted pecans.

Serve the crumble with your favorite vanilla frozen yogurt or a dollop of whipped cream. Nothing says comfort like a roasted whole chicken, but it can take a while to cook. Using parts instead puts this easy roast chicken on the weeknight menu.

Fresh herbs, lemon juice and capers in this Italian salsa verde sauce brighten things up. A bold, layered salad that showcases sardines and asparagus, this beautiful dish adds variety to your weekday dining. If you prefer tuna to sardines or have fish from the night before, go ahead and use that instead.

In this healthy sheet-pan chicken recipe, meaty bone-in chicken thighs and broccoli florets are tossed with sesame oil and roasted on the same pan for a delicious and easy dinner with minimal cleanup.

While the chicken and broccoli cook, whip together the simple scallion-ginger sauce. The sauce would also be wonderful spooned over salmon, tofu or grain bowls; it is easily doubled or tripled!

Sardines are healthy, cheap and delicious--try this simple toast recipe to work more of these tasty little fish into your diet. A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds.

Freeze the fruits ahead of time for an extra frosty texture once blended. Classic broccoli salad, the perfect dish for a potluck, is updated with cauliflower, bacon and a sprinkle of crunchy sunflower seeds in this so-easy recipe that's sure to be a new picnic favorite.

Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats--combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!

We combine fresh herbs, capers, lemon juice and olive oil along with the juices collected from the chicken as it rests to make a simple sauce that livens up this take on poulet frites, or chicken and fries. This warm, bright and sweet blackberry crisp is lightly flavored with lime and ginger.

The fresh blackberries bubble into a thick and saucy filling, and the buttery crumble topping melts in your mouth. Don't be afraid of the sardines in this healthy wedge salad recipe.

Sardines are extremely nutritious, and are a perfect match for winter greens.

Turn your stir fries, salads, and pasta sauces into collagen-boosting foods by incorporating red bell peppers whenever you can, adding extra taste, crunch, and benefits for your skin — what more could you want?!

Leafy green vegetables contain chlorophyll, which provides antioxidant properties, alongside increasing the precursor to collagen in the body. Examples of leafy greens include:. These collagen-boosting foods also naturally contain vitamin C and are generally known to be a crucial part of a healthy diet.

To be honest, anything green is likely to provide some sort of goodness, so stock up on green foods to create colourful salads, juices, and more. Bone broth can be used as a base for soups and stews, while some people swear by drinking it on its own.

Collagen supplements are designed to do exactly what their name suggests — supplement a healthy lifestyle. This means that many people choose to take collagen supplements — ours take the form of marine collagen drinks — alongside consuming collagen foods.

However, our SKINGLO Vegan Collagen Support drinks contain a unique blend of ingredients to help the essential building blocks of collagen in your body.

Top 6 foods high in collagen From chicken to citrus fruits and leafy green vegetables, consider eating more of these collagen foods to keep your natural levels topped up. Chicken First on our list of collagen-rich foods is something meat eaters are most likely already eating plenty of: chicken.

She holds a master's degree in Nutrition Communications from the Friedman School of Nutrition Science and Policy at Tufts University. com, TheKitchn and more. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.

She has authored or co-authored 10 books for consumers about nutrition at all stages of life. Is it just us, or are you seeing collagen-rich foods everywhere, too? It's all over our Instagram feeds, at the grocery store and even in the checkout aisle of natural foods stores—most of which is in supplement form.

Its sharp rise to fame is mostly for its anti-aging skin benefits, and the science supports this boom. Collagen has also been found to help with improving joint functionality and joint pain, according to a review published in Amino Acids.

Legit benefits aside, the reality is that regular collagen supplements aren't for everyone. They can also be pricey. And, truthfully, some of us prefer to try a food-first approach before resorting to supplements.

With that said, here are the 10 best collagen-rich foods to add to your eating pattern to boost your intake. Bovine—aka cattle—is one of the top sources of collagen on the market. And if you're looking for more collagen type I the type of collagen that plays a big role in skin, hair and nail health , then beef bone broth is a worthy go-to because it's a great source of collagen type I.

When middle-aged women aged 39 to 59 took oral collagen supplements made from chicken cartilage, it improved their fine lines, wrinkles, crow's feet and skin elasticity, according to a study in Alternative Therapies in Health and Medicine.

So if you want a food-first approach, go for skin-on chicken. Or, if it's ground chicken that you like, ask your butcher if the ground chicken includes the skin and, if not, ask them to grind it for you from skin-on thighs or breasts.

Another common and rich source of collagen is porcine, or pig, byproducts, think bone broth. Interestingly, porcine collagen closely resembles human collagen, which is why it's often used in health care settings for skin, wound and tendon repair and reinforcement. Not unlike other animal sources of collagen, fish collagen is concentrated in the bones, skin and scales.

So, if you're going the whole food route for collagen, choose a fish where you'll actually eat most or all of the fish, such as sardines. Also, if you cook your other fish—like salmon fillets—with the skin on and then eat the skin, you should get a little collagen boost from that, too.

Collagen type I is naturally concentrated in organs. If animal organs, like the liver, heart, brain and kidneys, aren't a part of your diet, don't worry: There are other ways to get collagen type I into your diet, as it's also found in skin, bone and ligaments. Yes, bone broth, but we covered that already.

Sardines are extremely nutritious, and are a perfect match for winter greens. In this healthy wedge salad recipe we've made little boats out of hearts of romaine lettuce and filled them with savory sardines, sweet caramelized onions, juicy cherry tomatoes and creamy dressing.

Unlike granola, muesli isn't baked with sweeteners or oil. Make your own or find your favorite brand in most supermarkets--we like Bob's Red Mill. The fresh, tangy elements of a Greek salad--tomato, cucumber, feta, olives and lemony vinaigrette--pair well with rich-tasting sardines.

Look for sardines with skin and bones which are edible as they have more than four times the amount of calcium as skinless, boneless sardines. If you're lucky enough to have fresh sardines available in your supermarket, try them in place of the canned sardines.

Lightly dredge them in salt-and-pepper-seasoned flour and sauté them in a little olive oil. Chicken thighs are easy on the budget and great for grilling because they stay moist in the heat. Here, they are paired with a fresh corn and tomato salad for a simple summer dinner.

When grilling skin-on chicken thighs, watch for flare-ups. Move the chicken away from the flames and reduce heat, if necessary, to keep it from charring. These blackberry muffins are perfect for an on-the-go breakfast.

The batter is lightly flavored with cloves, while almonds on top give them a savory, nutty crunch. Fresh blackberries add a burst of sweetness in every bite. Swap out regular pasta for pasta made with chickpeas and you'll more than triple the fiber and double the protein in this simple, satisfying dish.

Be sure to save some of the pasta water to make a sauce. Feel free to use frozen broccoli in a pinch you can blanch the broccoli in the same water you use to cook the pasta. Homemade poppy seed dressing pairs beautifully with tender spinach, crunchy almonds and juicy berries for a fantastically refreshing and easy spring salad.

To make ahead, whisk dressing, combine salad ingredients and store separately. Toss the salad with the dressing just before serving. To make it a complete meal, top with grilled chicken or shrimp.

Blueberry pancakes, anyone? This smoothie will make breakfast fans very happy, with the addition of oats for creaminess and body, plus oat milk and a touch of maple syrup.

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Fortunately, there are plenty of methods that can help boost collagen levels. Using a collagen supplement is perhaps the most easy and effective way to kick up collagen levels, but consuming a variety of foods that contain collagen is another option to increase levels as well.

Some research suggests that using a collagen supplement or increasing your intake of dietary sources of collagen could help:.

Wondering how to naturally boost collagen levels in your body? Adding a few foods high in collagen and elastin a type of protein found in connective tissue to your diet can help increase collagen quickly and easily. So what foods restore collagen? Here are a few of the top collagen-rich foods that you can add to your diet:.

Made by simmering the bones, tendons, ligaments and skin over a period of several days, bone broth is a great source of collagen, along with several important amino acids. Bone broth is also available in powder, bar or even capsule form for an easy collagen food supplement to add to your routine.

This type of algae is a great plant-based source of amino acids like glycine , which is a key component of collagen.

Spirulina can be found in dried form at most health food stores and makes a great addition to green smoothies, desserts or juices. Like most other types of white fish, cod fish is jam-packed with amino acids, such as glycine and proline. However, be sure to opt for Alaskan cod over Atlantic cod, which is a species that is overfished and considered less sustainable.

Eggs and egg whites , in particular, are some of the top collagen foods thanks to their content of the amino acids that make up collagen, including glycine and proline.

Using the whole egg instead of just the egg whites can also supply a steady stream of healthy fats and high-quality protein. Gelatin can be used in cooking and mixed into soups, stews or broths to bump up the nutritional value of your meal. Gelatin supplements are also widely available in sheet, granule or powder form.

In addition to eating a good variety of foods with collagen, you can also boost collagen production by incorporating a few collagen-producing foods in your diet. So what foods help produce collagen?

Here are a few of the best collagen-rich foods that you can add to your daily routine:. Loaded with vitamin C, leafy green vegetables like spinach, kale and arugula are some of the top foods that promote collagen synthesis in the body.

Not only does vitamin C act as an antioxidant to protect against free radical damage, but it is also required for the production of type I collagen, which is the most abundant form of collagen in the body.

Pumpkin seeds are incredibly nutrient-dense, securing them a slot as one of the best collagen-boosting foods. Pumpkin seeds also contain around 19 percent of the recommended daily value for zinc in a single serving, which an important mineral that is integral to collagen synthesis, along with immune function, wound healing and cell growth.

Besides being a stellar source of vitamin C, strawberries are considered among the top collagen-building foods because they contain ellagic acid, a type of antioxidant that has been shown to protect against the degradation of collagen. Other berries like blueberries, blackberries and raspberries are also rich in this essential antioxidant.

Citrus fruits , such as lemon, limes, oranges and grapefruit, are highly nutritious. These fruits are especially high in vitamin C, an important water-soluble vitamin that plays a central role in collagen production. Garlic is one of the top herbs rich in collagen-boosting compounds, such as sulfur, which is thought to ramp up collagen synthesis in the body.

Not only that, but garlic also makes a nutritious and delicious addition to nearly any dish, from soups to sauces to salad dressing and beyond. Ready to include a few foods high in collagen and collagen-boosting foods in your daily routine? While wrinkles and aches are a part of the aging process, you may be wondering if low collagen is to blame for your ailments.

Of course, if any physical symptoms are significantly interfering with your quality of life, you'll want to check in with your doctor. But if you'd just like smoother skin and a little more pep in your step, it could be worth looking into how you can increase your collagen levels.

There are a lot of fancy skin care treatments on the market designed to increase your collagen, but do they really work? Although you can certainly try to produce more collagen naturally more on that later , at this point you're probably wondering if those trendy collagen supplements and skin treatments actually work.

I have an unsatisfying answer to the burning question: They kind of do. First, let's start with supplements. Castillo recommends that active people take collagen supplements an hour prior to working out, and there's certainly scientific research that supports this suggestion.

One comprehensive literature review found that collagen supplements can help with wound healing and skin aging, as well as increasing skin elasticity and hydration. These results are just preliminary, however -- a lot more research is needed to confirm their effectiveness.

And be careful when searching online; many studies are performed by companies that manufacture collagen supplements, so you can't put too much stock in what they say.

On the other hand, Castillo doesn't see any compelling reason to invest in skin treatments designed to increase collagen.

These treatments often have a hefty price tag, and most of the supporting research is inconclusive at best. If you have the resources to spare, however, certain treatments might be worth a shot. Some studies have shown that microneedling which is said to increase collagen can treat facial scarring and stretch marks , while ultrasound therapy seems to be fairly effective for tightening and lifting facial muscles.

Again, this research is far from definitive, so consider trying collagen supplements first before you take the leap. Read more: Do You Really Need to Take a Vitamin? If the world of supplements and freaky skin treatments doesn't appeal to you, you can definitely take a more natural approach to increasing your collagen.

The most effective way is through a well-balanced diet. When your body produces collagen, it uses amino acids, vitamin C, zinc and copper. To get the necessary amino acids Castillo specifically names proline and glycine you can eat eggs, bone broth, beans and meat.

For vitamin C , go for citrus fruits, berries and bell peppers. Eat meat, shellfish, nuts, whole grains and beans for zinc and copper.

If you had to choose just one food to increase your levels of collagen, it'd have to be bone broth. When you simmer beef, chicken or fish bones in water, the collagen and other minerals seep into the water, delivering a delicious and nutrient-dense liquid.

Just be sure to plan ahead -- making your own bone broth can take a day or two. Meal Delivery. Dieting Program Guides. Vitamin and Supplement Guides. Why You Can Trust CNET.

Wellness Nutrition.