Collagen Rich Foods: Benefits and What to Eat for a Healthy Glow

Collagen is the body's most abundant protein, accounting for around 30% of total protein. Made from amino acids including glycine, proline and hydroxyproline, it forms a strong, flexible network throughout the body.

Think of collagen as the skin's support system. "It helps maintain the skin's strength and overall integrity," says Dr. Singh. "Adequate collagen helps reduce the appearance of fine lines and strengthens the skin's defence barrier, which can help minimise visible signs of premature ageing."

Here are some key collagen benefits for skin:

• Improves Skin Elasticity

One of collagen's key roles is helping skin retain its strength and flexibility for a natural bounce. Healthy collagen levels contribute suppleness and resilience.

• Supports Skin Hydration

Collagen affects the skin's ability to retain moisture, which can contribute to a plumper, smoother-looking complexion.

• May Reduce the Appearance of Fine Lines and Wrinkles

As collagen levels decline, skin can become thinner and less elastic, making lines and wrinkles more visible. Maintaining healthy collagen levels may help keep the complexion looking smoother.

• Helps Maintain Firmness

Firm, resilient skin relies on collagen. As production naturally slows with age, the skin can gradually lose some of its firmness and bounce.

• Supports Wound Healing

During the skin's natural healing process, collagen helps create new tissue and rebuild the area around a wound.

• Helps Strengthen the Skin Barrier

Collagen plays a role in keeping the skin strong and resilient, helping it maintain its protective barrier against everyday environmental damage.

• Supports Healthier Hair

Collagen is found around the hair follicles and contributes to a healthy scalp environment, helping create the right conditions for hair growth.

"Collagen-rich foods are foods that naturally contain collagen, primarily animal-based foods," says Mandholia. "While plants do not contain collagen, they provide nutrients that help the body make collagen efficiently."

Animal-based foods provide collagen and amino acids, while plant-based foods supply nutrients like vitamin C, zinc, copper and protein that support collagen synthesis.

From natural sources of collagen to plant-based foods that support its production, this is what you should be adding to your plate.

Bone broth contains collagen, gelatin and amino acids like glycine and proline. "It is one of the richest natural dietary sources of collagen peptides and gelatin," says Mandholia.

Chicken skin and connective tissues are collagen-rich foods and provide amino acids that help collagen production.

"While the flesh contains little collagen, connective tissues provide collagen-supporting proteins and minerals like zinc," explains Mandholia.

A source of marine Type I collagen, fish skin is also commonly used in collagen supplements.

While eggs don't contain collagen in the whites or yolks, their membranes do, which provide amino acids to build collagen.

"Beef is a collagen-rich food from tendons and tougher cuts of meat," explains Mandholia.

"Gelatin is a cooked form of collagen that supplies amino acids for collagen production," says Mandholia.

"It is one of the richest natural sources of vitamin C and antioxidants," says Mandholia.

Citrus fruits are rich in vitamin C that is essential for collagen formation.

"They are excellent sources of vitamin C and carotenoids that help protect collagen from oxidative damage," says Mandholia.

Tofu, tempeh, and edamame provide plant-based protein and amino acids needed for collagen production.

"Nuts provide protein, healthy fats, copper and vitamin E that help protect skin collagen," says Mandholia.

Rich in zinc and copper, pumpkin and sesame seeds provide nutrients involved in collagen synthesis.

"Guavas provide more vitamin C than many citrus fruits and support collagen formation," explains Mandholia.

Beyond the key nutrient sources, everyday vegetarian collagen-rich foods can provide antioxidants, vitamins and minerals that support collagen production and skin health.

• Tomatoes "Rich in lycopene, tomatoes help protect collagen against UV-induced damage," says Mandholia.

• Broccoli A source of vitamin C and sulforaphane, broccoli supports collagen formation and skin health.

• Leafy Greens "Rich in vitamin C, folate and antioxidants, these help reduce collagen damage," explains Mandholia.

• Berries "Berries are packed with antioxidants that help reduce oxidative stress and collagen breakdown," says Mandholia.

• Beans and Lentils A source of protein, zinc and copper, beans and lentils provide nutrients needed for collagen formation.

• Millets, Quinoa and Whole Grains "They offer protein and minerals that support overall tissue health," says Mandholia.

• Chickpeas and Kidney Beans "They're good sources of zinc, protein and copper, which are nutrients needed for collagen production," explains Mandholia.

For those looking to complement their diet with a plant-based collagen supplement, vegan formulas focus on nutrients like vitamin C, amino acids and antioxidants that support the body's natural collagen production. Oziva Vegan Collagen is one example.

Collagen production relies on more than just collagen-rich foods. Certain vitamins, minerals and nutrients provide the building blocks to support the body's natural collagen-making process.

• Vitamin C

"It is one of the most important nutrients for collagen synthesis," says Mandholia. "Without adequate vitamin C, the body cannot effectively produce collagen."

• Protein

"Protein supplies amino acids such as glycine, proline and lysine, which are the building blocks of collagen," says Mandholia.

• Zinc

Supports collagen production and plays a role in skin repair.

• Antioxidants

"Antioxidants like vitamin E, polyphenols and carotenoids help protect collagen fibres from damage caused by free radicals," explains Mandholia.

• Copper

Helps maintain and strengthen collagen fibres.

• Iron

"Supports enzymes involved in collagen formation and helps deliver oxygen to tissues," says Mandholia.

Just as collagen-rich foods support collagen production, some lifestyle and dietary factors may contribute to collagen breakdown by increasing oxidative stress and inflammation.

• Added sugar: "Excess consumption of refined sugar promotes the formation of advanced glycation end products (AGEs), which stiffen and damage collagen fibres," says Mandholia.

• Highly processed foods: May contribute to oxidative stress and inflammation, which can affect collagen health.

• Excess alcohol and smoking: Can impact skin hydration and overall skin health.

• Vitamin C deficiency: "It limits the body's ability to form healthy collagen," warns Mandholia.

Supporting collagen doesn't require a complete diet overhaul. Small, consistent choices can make a difference over time.

• "Pair protein-rich meals with vitamin C-rich foods to support collagen synthesis," advises Mandholia.

• Include protein in each meal.

• Stay hydrated and limit excess sugar and ultra-processed foods.

• "Snack on nuts and seeds for zinc and copper," says Mandholia.

• Add colourful fruits and vegetables for skin-supporting antioxidants.

• "Include fermented dairy such as curd or Greek yogurt to support gut health, which plays an indirect role in nutrient absorption," suggests Mandholia.

While collagen production slows with age, a nutrient-rich diet can help support the body's natural collagen synthesis. "A balanced diet rich in fruits, vegetables, legumes, dairy and quality proteins provides the building blocks needed for healthy collagen production and skin repair," says Singh. Along with habits like sunscreen use and regular movement, consistency plays the biggest role in maintaining healthy skin.