10 How to Eat Your Way to More Collagen

Bone Broth:

Bone broth is rich in collagen, as it is made by simmering animal bones and connective tissues.

Fatty Fish:

Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which promote collagen production.


Egg whites contain proline, an amino acid that is a building block for collagen. Incorporate whole eggs or egg whites into your diet.


Berries, especially strawberries, blueberries, and blackberries, are rich in antioxidants like vitamin C. Vitamin C plays a crucial role in collagen synthesis.

Citrus Fruits:

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which supports the production of collagen.

Leafy Greens:

Dark leafy greens, such as spinach and kale, contain antioxidants, vitamins, and minerals that support collagen production and overall skin health.

Bell Peppers:

Bell peppers are rich in vitamin C and also contain collagen-stimulating compounds.


Tomatoes are high in lycopene, an antioxidant that can help protect collagen from damage caused by free radicals.


Garlic contains sulfur, which is necessary for the synthesis of collagen. Incorporate garlic into your meals for its potential collagen-supporting benefits.


Avocado is rich in healthy fats, vitamin E, and vitamin C. These nutrients contribute to skin health and may support collagen production.