Fish Collagen healthy food

Best foods for healthy skin and collagen production

Collagen is the most abundant protein in our body. The main component of connective tissues in our bones, muscles, blood vessels, gut and skin. In other words, Collagen is a protein that binds tissues – often called the body’s scaffolding. And as we get older, we break it down faster than we can replace it.

Although collagen supplements have become more popular in recent years, it is also ideal to eat enough collagen rich foods. There are several foods we can eat to increase our collagen intake, including pork skin and bone broth.

However, we’ve listed more incredible sources that can boost collagen production below.


Fish is one of the best sources of collagen. Although we don’t tend to consume the parts of fish highest in collagen, such as the scales, head and the eyeballs. But it’s surpassing bioavailability makes it easily absorbed into the body at a higher level.

Leafy Greens

Leafy greens are incredible. From spinach to kale, alfalfa and even swiss chard all have great antioxidant properties. Loaded with essential nutrients including minerals and vitamins. They also contain protein and offer revitalising and anti-aging benefits.


Garlic is rich in sulfur, an abundant mineral known to enhance collagen synthesis. It also helps preserve healthy skin, joints and even blood circulation. Other sources of sulphur include; onions, broccoli, cabbage and Brussels sprouts.

Egg whites

Egg whites are super rich in the amino acids; glycine and proline, the main components of collagen. Not to mention, eggs are one of the most nutritious foods on earth, with a whooping amount of vitamins, minerals as well as good fat.

Citrus Fruits

Citrus fruits are excellent source of immune boosting Vitamin C. They contain antioxidants that help reduce stress, blood sugar levels as well as cholesterol. In addition to this, they help lower risk of dementia.


Having only found out that strawberries provide more vitamin C than oranges, we’re totally amazed. Can you believe this? Berries are not only great sources of collagen but also good for the skin. In addition, loaded with antioxidants and high in fibre.

Bone Broth and Gelatin

Although some sources claim bone broth is unlikely to provide sufficient amounts of amino acids but it is known as one of the best natural sources of collagen. It is made by boiling the bones and connective tissues of animals. The collagen is then released into water.

Gelatin on the other hand is Collagen. It is literally a cooked form of collagen. Made from boiling the connective tissues of pigs and cows. Collagen is then extracted and dried out. Equally, eating the right amount of beef as well as chicken also provides the body with additional amino acids that help produce collagen.

Other sources of collagen includes; Beans – high-protein content, help collagen synthesis. Plus, they are rich in copper and folate. Oysters – also rich in minerals, especially zinc, iron and copper. Known as one of the most sustainable seafood choices. Others include; Pumpkin Seeds, Carrots, Tomatoes, Almonds, Avocados, Cashews, Bell Peppers, Mango, Guava and even Kiwi.

In conclusion, unhealthy lifestyle choices such as poor diet, excessive alcohol consumption, smoking and high sun exposure decrease collagen production. In turn, signs of ageing show earlier in life, wrinkles, hair loss as well as joint pain occurs.

Why not boost your collagen intake by eating a balanced diet including fruits and vegetables, exercising as well as living a stress free life for a radiant skin and good health.

Sources: Healthline and WebMD