Collagen is an important structural protein that accounts for 30% of the total protein in the body, playing a major role in maintaining skin elasticity and firmness, as well as the flexibility of bones, joints and connective tissue. The body can produce collagen on its own, but this process declines with age, especially after the age of 30. Supplementing collagen through the diet is one of the effective ways to slow down the aging process and support overall health.
According to Dr. Angela Ryan Lee, a cardiologist in the US: "A diet rich in natural foods containing collagen or supporting collagen synthesis will bring long-term benefits to the skin, bones and even blood vessels". The article below, published by Dr. Lee on July 26, 2025 and clinically evaluated by nutritionist Elizabeth Barnes, RDN, lists 12 outstanding foods that help increase natural collagen.
bone broth:
simmered from beef, chicken, and pork bones for many hours, bone broth contains high collagen content. Some studies show that collagen accounts for 17.9% - 20.4% of the ingredients of the broth depending on how it is prepared.
Seafood:
Fish skin, soft bones and shellfish such as oysters and shrimp are rich in collagen and zinc, which are important minerals in collagen synthesis.
Poultry:
Parts such as the legs and thighs of chickens have skin that contains more collagen than lean meat. In addition, poultry are also rich in protein and amino acids that help regenerate collagen.
Internal organs:
Types such as beef intestines, pig ears, cow's tails, chicken feet have high collagen content due to the high connective tissue content.
Milk:
Although it does not contain collagen, milk and dairy products are a complete source of protein, providing essential amino acids for the body to produce collagen.
Beans:
Beans, lentils, and peas contain zinc, iron, and protein, which support collagen production in the body.
Soybeans:
As a complete plant protein source, soybeans also contain isoflavones, plant compounds that can stimulate collagen synthesis.
Green leafy vegetables:
Kale, spinach, and Swiss chard are rich in vitamin C, an important antioxidant in the process of creating collagen and preventing collagen destruction caused by free radicals.
Citrus fruits:
Oranges, lemons, tangerines, and grapefruits provide a large amount of vitamin C, which helps increase collagen synthesis and prevent serious deficiencies such as scorbut disease.
Berries:
Strawberries, raspberries, and blueberries are rich in vitamin C and antioxidants that help repair skin damage, especially damage caused by sunlight.
bell tings:
Red, orange, and yellow bell peppers contain higher levels of vitamin C than green bell peppers, strongly supporting collagen synthesis.
Kiwi:
An average kiwi provides more than 75% of your daily vitamin C needs, an indispensable factor for effective collagen production.
Although functional foods containing collagen are very popular, experts still recommend supplementing nutrients through natural foods. Comprehensive foods not only provide collagen but also come with many other nutrients that are beneficial for overall health, Dr. Lee emphasized.
Maintaining a balanced diet rich in foods that support collagen production will help you have youthful skin, flexible bones and joints and prevent aging naturally and sustainably.
