If you notice fine lines creeping in or your joints feeling stiff, this listicle is for you. Collagen loss is part of aging, and your plate can make a difference. That’s because some foods actually help your body protect or produce collagen naturally. Here are 12 of them.
12. Brussels Sprouts
Brussels sprouts are rich in vitamin C, a vital helper for collagen’s structure and production in the skin’s fibroblasts. Steaming or roasting with olive oil keeps vitamin C intact. Remember, heat can destroy that nutrient, so aim for quick cooking.
11. Oranges
Oranges deliver loads of vitamin C, which, again, supports collagen production in the body. It feeds collagen assembly over time, not instantly, making skin and joins feel better over the weeks. Enjoy oranges as fresh juice or sliced. Avoid boiling as this could also dull the vitamin A from the fruit.
10. Bell Peppers
The vitamin C from red or yellow bell peppers (over 120 mg per 100 g) promotes collagen formation and helps protect skin from aging’s wear and tear. Enjoying them daily supports skin firmness and joint resilience in the long run. Slice bell peppers raw into dips or lightly stir-fry to preserve nutrients.
9. Beans
Beans deliver protein, zinc, and iron, all of which support collagen formation. Try black beans or lentils gently cooked and seasoned with citrus to enhance absorption of vitamin C and iron. Beans are also easy on the wallet and a filling addition to slow but steady joint and skin care.
8. Nuts and Seeds
Sunflower seeds, almonds, and pumpkin seeds offer vitamin E and copper, which help protect existing collagen. These nutrients help shield collagen strands from oxidative damage, giving a little maintenance to your skin and joints. Snack on a handful of nuts and seeds or sprinkle them on salads.
7. Kiwi
Kiwi fruits pack around 90 mg of vitamin C per 100 g, and that’s more than enough to help stabilize collagen and stimulate its production. The burst of vitamin C supports long-term skin and joint health. Simply slice kiwi into breakfast bowls or smoothies.
6. Oysters
Oysters are rich in zinc and amino acids like proline and glycine, which are key for collagen creation and repair. Meanwhile, zinc supports the enzymes that build collagen. Oysters are a splurge but a potent boost; small amounts can go a long way! You can enjoy them steamed or in broths.
5. Egg Whites
Egg whites are also known for delivering proline. This is an amino acid that helps assemble collagen’s triple-helix structure. Egg whites are also fat-free, high in clean protein, and easy to digest, making them ideal for people aiming to maintain lean muscle and skin elasticity as they age.
4. Chicken
Skin-on chicken, especially skin and cartilage, contains Type II collagen and other helpful building blocks. Slow-cook thighs or make soup with bones to extract the collagen (as gelatin). This delivers collagen and supports making more in your body.
3. Bone Broth
Bone broth is basically soup made by simmering animal bones for hours, which pulls out collagen and turns it into gelatin. The gelatin then breaks down into amino acids that your body can use to support skin and joint health. A tip? Add a splash of vinegar while cooking to help release more nutrients from the bones.
2. Fish with Skin
Fish like sea bass or salmon, when eaten with skin, deliver marine collagen (Type I) plus omega-3 fats. Grill or broil to crisp skin and lock in the nutrients. This option combines collagen with healthy fats that support skin structure. As always, gentle cooking makes this effective and enjoyable.
1. Beef Brisket
Cuts like brisket and chuck may be tough at first, but that’s because they’re packed with connective tissues, where the collagen lives. When these cuts are cooked low and slow (braising in the oven or simmering in a stew), the collagen breaks down into gelatin. The result is a melt-in-your mouth food that also gives you more than just flavor.