10 Foods High in Collagen, According to a Dietitian

1. Bone Broth

Bone broth is one of the richest sources of collagen. It's made by simmering animal bones, tendons, and ligaments, which release collagen into the broth.

2. Chicken

Chicken meat, particularly the skin and tendons, contains collagen. Making a homemade chicken soup can be a tasty way to get more collagen in your diet.

3. Fish

Fish, especially types with edible skin like salmon and mackerel, contains collagen. Canned fish with bones, like sardines, is also a good source.

4. Eggs

The egg whites contain proline, one of the amino acids necessary for collagen production.

5. Citrus Fruits

Oranges, lemons, and limes are high in vitamin C, which is essential for collagen synthesis.

6. Berries

Berries like strawberries, blueberries, and blackberries are also rich in vitamin C and antioxidants that support collagen production.

7. Leafy Greens

Spinach, kale, and other leafy greens are packed with vitamins and minerals, including vitamin C, that are important for collagen formation.

8. Red and Yellow Bell Peppers

These colorful vegetables are excellent sources of vitamin C.

9. Avocado

Avocado provides healthy fats and vitamin E, which are beneficial for skin health and collagen production.

10. Nuts and Seeds

Almonds, sunflower seeds, and chia seeds are examples of foods high in amino acids that support collagen production.