The 8 Foods that Provide the Most Collagen for Your Skin

· May 6, 2018
Although it doesn't help to produce collagen as such, tea in any of it's varieties prevents a reduction over time.

If you want to have beautiful skin without wrinkles, you need to make sure you get all the necessary nutrients, one of which is collagen.

Cosmetic products alone are not enough to keep your complexion healthy. You also need to stick to a balanced diet.

In this article, we’ll highlight the 8 foods that contain collagen for your skin or contribute towards its production. This protein keeps the skin young and firm, and also ensures good healthy joints.

What is collagen?

Collagen is the most important protein found int he body. Collagen fibres, which are flexible and resistant, are found in the skin, bones, muscles, tendons, and joints.

The body produces collagen for your skin naturally. However, with the passage of time, this ability lessonsd. That’s when wrinkles appear on the skin, joints inflame more, bones become weaker, etc.

Because of this, it’s important to follow a balanced diet that’s rich in foods that contain collagen or encourage its production.

What does collagen provide the skin?

Collagen is the main component of skin. This protein is what helps give your skin its firmness and elasticity. For this reason, it’s fundamental to make sure that your body is getting enough collagen through your diet.

  • When we’re young, collagen is constantly regenerates, which is what makes our skin look young and stay firm.
  • However, after the age of 30, it’s possible to notice a bigger tendency for loose skin and wrinkles.

8 foods that provide collagen to the skin

The foods that we list below are known for their collagen content or because they encourage its production.

1. Garlic

collagen for your skin

There are many reasons why garlic should feature in your diet. This medicinal food, as well as being a natural antibiotic, contains a lot of sulphur.


This mineral, which also has detox properties, contributes towards the formation of collagen.

  • To be effective you need to consume it raw or in capsules.

2. Onions

Onions belong to the same family as garlic and also contain sulphur.

Eating them increases the production of collagen and improves blood circulation.

Furthermore, thanks to their sulphur content, they facilitate the elimination of toxins from the body.

3. Oily fish

Oily fish

Although oily fish don’t contain much collagen, they need to be highlighted as being rich in lysine. This amino acid is fundamental for the formation of collagen.

Moreover, they’re also rich in essential fatty acids, which are really good for nourishing your skin.

  • However, it’s also worth bearing in mind that large oily fish (salmon, tuna, swordfish) can also contain heavy metals.
  • Therefore, we recommend opting for smaller fish, like sardines, mackerel, or anchovies.

4. Meat

Collagen is what makes meat tough. The tough fibres are what makes it difficult to chew.

We particularly recommend beef, chicken, or turkey. Some parts of the animals, like the feet, contain a lot of collagen.

5. Bone broth

Bone broth

If you want a really healthy food rich in collagen, you should try bone broth.

  • It’s actually a very traditional recipe made by making a meat broth (bones included) with vegetables and cooked slowly over a low heat for many hours.

This is how it has been made for decades. The process allows you to extract the nutrients from the bones.

6. Berries

Berries, like blackberries, currants, and blueberries, as well as similar fruits like strawberries, are very rich in lycopenes.

This antioxidant substance, which is also found in red-coloured vegetables, boosts the secretion of collagen.

7. Dairy products

Dairy products

Milk and its derivatives contain high levels of proline and lysine. These amino acids boost the formation of collagen.

However, to improve the absorption of the nutrients, we recommend you consume them apart from your main meals.

8. Tea

Tea as an ancient drink with many great health benefits. In this case, we highlight it for its catechin content.

  • These components are powerful antioxidants that fight free radicals and prevent the reduction of collagen that happens with age.

You can choose between different varieties of tea: black, red, green, or white.