Collagen-Rich Food

10 Collagen-Rich Food You Should Add to Your Diet

1. What is collagen?

What is collagen

Collagen is a protein that amounts to a fundamental building block that makes up about 30% of the protein content in our body. It also stands as a main component of tendons, ligaments, skin, bones, cartilage, and blood vessels. It helps the tissues to maintain strength by providing structural support to them.

While there are only animal-based foods that contain collagen, various other sources like collagen supplements and fortified foods are potential providers of this building block.

From the requirement of collagen for skin to its contribution to bone and joint health, its importance in the body just can’t be denied.

2. 10 Collagen-rich food

Collagen-rich food

All the foods high in collagen are primarily based on animal sources, while there are foods that support the synthesis and formation of collagen. Both help in the maintenance of this protein in the body to perform its function of strengthening the tissues of the body and other functions. 

Here are some of the foods that support collagen production and foods high in collagen:

  1. Chicken
  2. Egg whites
  3. Fish
  4. Meat
  5. Legume
  6. Citrus fruits
  7. Leafy vegetables
  8. Blueberries
  9. Tomatoes
  10. Tropical fruits

3. Uses of collagen

Uses of collagen

Some collagen-rich foods vegetarians can take are the ones that endorse the synthesis of collagen including fruits rich in vitamin C and some anti-oxidant fruits like blueberries. Here’s why collagen is important for the body:

  1. Collagen for Hair: Collagen provides nourishment to the hair that contributes to its growth and strength. It also aids in fighting the hair fall.
  2. Collagen for Skin: It is responsible for making skin look plump and youthful. Its deficiency causes the appearance of signs of aging and the skin loses its elasticity. Hence, its adequacy can be supported by taking supplements and following a skincare regimen.
  3. Collagen for Bone and Joint Health: It is a major component of bone tissue that works together with calcium and phosphorous to maintain bone structure, density, and strength.
  4. Collagen for Aging: With age, collagen production decreases resulting in reduced skin elasticity, joint stiffness, and signs of aging on the skin as well. Therefore, inculcating some of the collagen sources can help fight the ageing process.


All the collagen-rich foods for the skin or Natural sources of collagen include animal-based products, hence maintenance of the collagen production after a certain age becomes challenging. After the 20s, our body loses 1% collagen per year followed by 10% after the 30s, 20% by the 40s, and 30% by the 50s, and this is how it gradually declines. Timely incorporation of collagen supplements and the indirectly beneficial foods that support its production is the ultimate solution in keeping this significant protein intact crucial to our skin and joint health, bone strength, etc.

FAQ’s (Frequently Asked Questions)

Q1. Which fruit has the most collagen?

Fruits do not contain collagen. It is mainly found in animal-based products, however, the citric acid set of fruits helps in the formation and maintenance of collagen so taking them in a daily routine can help boost collagen production in the body. Some of the citric acid fruits include oranges, lemons, etc.

Q2. How does collagen benefit the skin?

Collagen makes up a considerable part of the total body’s protein that provides strength, firmness, and elasticity to the skin contributing to its youthful and plump appearance.

When we age, it tends to decline which is why we get signs of ageing like fine lines and wrinkles. Here’s what all Collagen does for the skin:

  1. It maintains the skin barrier.
  2. It also helps in retaining moisture in the skin.
  3. It promotes the firmness and elasticity of the skin.
  4. It protects the skin from the damage caused by the UV rays.
  5. It improves the skin texture by reducing the appearance of blemishes and acne scars.

If you are a non-vegetarian you must incorporate collagen-rich foods for skin along with some natural sources of collagen to maintain its production in the body. Vegan and vegetarian set of individuals are recommended to incorporate collagen supplements into their daily routines.

Q3. Does collagen help with fine lines and wrinkles?

Yes, collagen is the protein that maintains the skin's elasticity and makes it appear youthful and radiant. As we age, the collagen production in our body declines hence the signs of ageing start rolling in, but with the availability of collagen sources like supplements and some skincare products, boosting collagen well on time can help prevent all signs of ageing including fine lines and wrinkles.


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