Glow from within: Foods that support collagen production

While collagen supplements have become increasingly popular, a balanced diet can help support the body’s natural collagen production. Certain foods provide collagen directly, while others supply essential nutrients, including vitamin C, zinc and amino acids, that help the body produce and maintain this vital protein. Here are seven foods to include in your diet for healthier-looking skin.
Bone Broth
Bone broth is made by simmering animal bones and connective tissues in water, allowing collagen and other compounds to be released into the liquid. It can provide amino acids and varying amounts of minerals, depending on how it is prepared. Add herbs and spices for flavor, and choose broth from a reputable source.
Chicken
Chicken contains connective tissue and collagen, particularly in its skin, cartilage and other connective-tissue-rich parts. It also provides protein and amino acids that the body uses to maintain and repair tissues. Chicken can be included in a balanced diet through soups, stews and other preparations.
Fish and Shellfish
Fish and shellfish provide protein and nutrients that support skin health. Fish skin, bones and scales contain collagen, which is also used to produce marine collagen supplements. Fatty fish, such as salmon and sardines, additionally supply omega-3 fatty acids that help support the skin’s barrier.
Egg Whites
Egg whites do not contain the connective tissues found in meat, but they provide protein and proline, an amino acid involved in collagen production. Eggs can help meet your daily protein requirements, which are essential for maintaining healthy tissues.
Citrus Fruits
Oranges, lemons, grapefruit and limes are rich in vitamin C, a nutrient essential for collagen synthesis. Vitamin C helps the body form and stabilize collagen, making it an important part of a skin-supportive diet. Enjoy whole fruits, add citrus segments to salads or squeeze lemon over meals. Eating whole fruit also provides fiber and other beneficial nutrients.
Berries
Strawberries, blueberries and other berries provide vitamin C and antioxidant compounds that help protect cells from oxidative stress. Since oxidative stress can contribute to skin damage, including antioxidant-rich foods in your diet is a sensible way to support overall skin health. Add berries to oatmeal, yogurt or smoothies for a nutritious and refreshing option.