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7 Foods High in Collagen, According to a Dietitian


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Collagen, the most abundant protein in the body, plays a crucial role in supporting skin, joint, and overall connective tissue health. While the body produces collagen naturally, incorporating collagen-rich foods into your diet can further enhance its benefits. Here, we’ll explore seven foods high in collagen, backed by insights from a dietitian.

1. Bone Broth

Starting our list is bone broth, a nutrient-dense liquid made by simmering animal bones and connective tissues. Rich in collagen, regular consumption can support joint health and improve skin elasticity.

2. Salmon

Fatty fish like salmon not only provide essential omega-3 fatty acids but also contain collagen. These nutrients contribute to skin health and can aid in the body’s natural collagen production.

3. Chicken Skin

The often-overlooked chicken skin is a good source of collagen. Whether left on during cooking or used to make crispy chicken skin snacks, it’s a delicious way to boost collagen intake.

4. Egg Whites

While egg whites don’t contain collagen directly, they are rich in proline, an amino acid crucial for collagen synthesis. Incorporating egg whites into your diet can support the body’s collagen production.

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5. Berries

Berries, including strawberries, blueberries, and blackberries, are packed with antioxidants. These antioxidants help protect existing collagen from damage, contributing to overall skin health.

6. Citrus Fruits

Citrus fruits such as oranges and lemons provide vitamin C, a key nutrient for collagen synthesis. Consuming these fruits alongside collagen-rich foods enhances the body’s collagen production.

7. Leafy Greens

Vegetables like spinach and kale are not only high in vitamin C and antioxidants but also provide essential nutrients like manganese. Manganese is crucial for collagen formation, making leafy greens a valuable addition to your diet.

Incorporating collagen-rich foods into your diet can contribute significantly to your overall health. From the comforting goodness of bone broth to the omega-3-packed salmon and the antioxidant-rich berries, these foods offer a diverse range of nutrients that support collagen synthesis. Whether you enjoy them in soups, salads, or snacks, these foods are a delicious way to nurture your body from the inside out.

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