By incorporating these foods into your daily diet, you’re not just nourishing your body — you’re building the foundation for radiant skin and healthier joints.
If you’ve ever wondered how to boost your skin’s elasticity, support joint health or simply feel stronger from the inside out, the answer could lie in collagen.
This powerhouse structural protein forms the foundation of our skin, bones, tendons and more.
While collagen supplements dominate wellness aisles, nature has already provided us with a treasure trove of foods to support the body’s collagen production.
Here, we take a closer look at what collagen is, and speak to Michael Baah, celebrity trainer and wellness expert, about why incorporating collagen-rich foods into your diet can be a game-changer.
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What is collagen?
Collagen isn’t just a buzzword on beauty labels — it’s the unsung hero of your body, providing the structure and strength behind your skin and much of your body, too. Think of it as the scaffolding that holds your cells and tissues together, giving them form and resilience.
As we age, however, this natural wonder starts to lose its edge. Collagen production slows, fibroblast cells (the ones responsible for making collagen) become less efficient and the collagen we do have begins to fragment. The result? Those telltale signs of ageing, like sagging skin, fine lines and wrinkles, start to appear.
But all is not lost, as you may be able to boost production with the right support. Whether it’s through collagen-rich foods, clever supplementation or a mix of both, you can help give your skin the boost it deserves and keep that glow going strong.
What are the different types of collagen?
Collagen comes in multiple forms, each with its unique benefits:
- Type I: The MVP of collagen, found in skin, bones and connective tissues. “This type improves skin elasticity, hydration and wound healing,” says Michael.
- Type II: Crucial for cartilage health. “Type II collagen supports joint health and reduces symptoms of osteoarthritis,” Michael continues.
- Type III: Found in skin, muscles and blood vessels. “Type III enhances skin firmness and supports cardiovascular health,” advises Michael.
- Type IV: Type IV is a key player in the skin’s structural layers. “It supports the basement membrane that separates tissues,” Michael says.
- Type V: Found in hair, placenta and the cornea, type V “contributes to hair strength and the overall structural integrity of tissues,” Michael explains.
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Best collagen-rich foods
Collagen can be found in a variety of meat products. Here are Michael’s top picks:
Bone broth
“Made by simmering bones and connective tissue, bone broth is one of the best sources of collagen peptides,” explains Michael.
This nutrient-packed broth contains that supports skin elasticity and overall joint health.
Sip it as a warm drink or incorporate it into soups for a beauty boost.
Chicken skin and meat
“Chicken contains connective tissue that’s , making it a great dietary addition,” Michael shares.
Collagen content varies throughout the chicken, though. For example, the thigh meat contains more collagen than breast meat.
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Fish (including the skin)
Michael points out that fish, particularly salmon and cod, “is rich in type I collagen, which is vital for skin elasticity and hydration.”
Don’t skip the skin when enjoying your next fish dish — it’s where the collagen magic resides.
For vegetarians and vegans
There aren’t any natural vegetarian or vegan-friendly foods that contain collagen, as it’s only found in meat products. However, leafy greens and citrus fruits are essential players in the process, even if they don’t include the protein.
“Foods like oranges, spinach and kale are rich in vitamin C, which is essential for collagen production,” Michael explains.
Vitamin C acts as a catalyst, helping your body convert proline and other amino acids into collagen.
Egg whites are also a good vegetarian option.
Michael explains: “They’re high in proline, an amino acid that plays a critical role in collagen synthesis.”
Add them to omelettes or use them as a protein-packed snack to fuel your collagen production.
