If you are aiming for smoother, firmer skin, it is time to look beyond the beauty aisle. Incorporating foods high in collagen into your diet can help promote skin elasticity, hydration, and that healthy glow. Collagen is the most abundant protein in the body, but production declines with age, stress, and environmental toxins. These eight nutrient-rich foods can help support long-term skin health from the inside out.
8. Pork Skin (or Pork Rinds)
Pork skin, especially when prepared as pork rinds, contains high amounts of collagen. In moderation, it can be a crunchy, satisfying way to support skin health. Just make sure you watch the sodium content and aim for versions with minimal additives.
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7. Sardines (with Bones and Skin)
These small but mighty fish contain natural collagen in their bones and skin, which are usually soft enough to eat. Sardines are also packed with calcium, omega-3s, and coenzyme Q10, all of which support skin elasticity and hydration. They are an underrated food that supports your skin-health.
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6. Gelatin
Derived from collagen, gelatin is essentially its cooked form. You can add unflavored gelatin powder to smoothies, soups, or even baked goods for an easy nutrient boost. It is one of the simplest and adaptable foods high in collagen to add into your routine without making a full recipe change.
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5. Beef (Especially Cuts with Connective Tissue)
Beef cuts like brisket, chuck, and shank contain high amounts of connective tissue, which is loaded with collagen. Slow-cooking these cuts breaks down the collagen into a more digestible form. Grass-fed beef also provides zinc and vitamin C, which are two nutrients needed for collagen formation.
4. Egg Whites
While they do not contain collagen itself, egg whites are rich in proline, which is an amino acid essential for collagen production. Including egg whites in your diet regularly can help your body synthesize more collagen naturally, especially when combined with some of the other foods high in collagen on this list.
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3. Salmon (with the Skin)
Salmon is known for its omega-3s, but the skin also contains collagen and elastin, two key proteins for supple skin. Eating the skin can help improve moisture retention and reduce signs of aging. If you pair that with salmon’s anti-inflammatory fats, you will have twice the chances of improving skin health.
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2. Chicken Skin and Cartilage
Chicken, especially with the skin and bones, is rich in collagen. Slow-cooked chicken soup or whole roasted chicken with crispy skin delivers a natural dose of collagen and glycine, which is an amino acid that supports skin and joint health. It is one of the more accessible and tasty sources of collagen that you might already be eating.
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1. Bone Broth
As one of the best foods high in collagen, bone broth is made by simmering bones and connective tissues to extract collagen, gelatin, and amino acids. Sipping a warm cup daily can help improve skin hydration and elasticity. It also supports gut health, which directly affects skin clarity and inflammation.