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Food rich in COLLAGEN

It is known that around 25 years of life, the natural ability to create collagen in our body begins to weaken. Because of this, the body begins to lose about 1% of its natural collagen production per year. With the decline of the natural level of collagen in the body and the natural aging process, the first fine lines, wrinkles, weakened skin tone, dry skin, pain in the joints and knees begin to be noticed. You are probably already thinking about buying an effective face cream that contains collagen, but keep in mind that the collagen molecules in creams are too large for your skin to absorb them effectively, and the skin will only be superficially hydrated, but without the actual effect of collagen on the skin. Precisely because of this, one of the possible natural ways of taking collagen is the consumption of foods rich in collagen. Collagen gives your skin and tissue elasticity and keeps your skin beautiful and healthy and strengthens your muscles, and by adding food that contains the necessary amino acids glycine and proline, you help your body in the natural production of collagen. Collagen is a protein found in tissue throughout our body, and the good news is that you probably already have collagen-rich foods in your kitchen right now.

What foods contain collagen?

Soup or stock made on beef, chicken or fish bones

Various soups (stocks) made with beef, chicken or fish bones are a highly valued natural source of collagen. They are prepared in such a way that the animal bones are boiled for a long time with the addition of vegetables and meat, if desired, in order to extract the minerals and collagen from them. Soup made in this way is considered one of the richest sources of nutrients that you can provide your body. It is a rich source of minerals, hydrating electrolytes and one of the best natural sources of protein. It is known that grocery stores already offer ready-made versions of such soups, but we still suggest that you rather make an effort to make such soup yourself. Although the boiling process itself takes a long time, we guarantee that you will enjoy the taste and quality of homemade soup.

Berries and citrus fruits

Foods rich in vitamin C and zinc help in the natural production of collagen. It includes berries as a perfect and quick snack, while the natural sweetness will help you refrain from additional refined sugars in the meantime. Namely, refined sugars, according to conducted research, actually further hinder the natural production of collagen. Along with the consumption of this type of fruit, it is recommended to additionally take vitamin C in order to increase or maintain its level in the body.


Eggs contain glycine and proline, two essential amino acids that participate in the production of collagen, and are also abundant in basic amino acids (9 types) that are needed by muscles and tissue. Eggs are actually rich in proteins that can satiate you and choline, which is good for brain health, among other things.

Cashew nuts

Cashews contain zinc and copper which support the body’s natural ability to produce collagen. In addition, they are filling and a practical snack that you can easily take with you.


Peppers are easily added to salads and other meals. It is especially rich in vitamin C, which is an antioxidant and helps skin regeneration, and at the same time has an effect on the immune system.


Fish is a source of marine collagen, but many people do not eat collagen-rich parts of fish, namely: fish stock, fish skin and fish whites, which literally turn into tiny white balls when cooked or baked. It is even enough to eat baked fish skin in order to introduce some additional collagen into our body. Fish is also rich in Omega-3 fatty acids, which are excellent for the brain and protect the heart. Fish also contains DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which give the skin a healthy glow.