by Collagen may be a nutritional buzzword these days, but if you’ve ever had homemade chicken soup or Jell-O, there’s a good chance you’ve been eating collagen for a while. (Yep, both bone marrow and gelatin contain collagen.)
What is all the buzz about? The fact that people are paying attention to it (and the supplement forms) is due to the potential benefits of collagen to support skin, hair, and joint health.
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“Collagen is a protein-based structure found primarily in bone, skin and cartilage of animal products. It’s made of amino acids, which are the building blocks of protein,” says Monique Richard, RDN, an integrative and functional dietitian nutritionist and owner of Nutrition-In-Sight in Johnson City, Tennessee.
Your body makes collagen naturally – and you can eat foods that support that process too.
“You want to eat a variety of foods that contain collagen themselves, as well as the amino acids from protein-rich foods, which support collagen that you produce internally,” says Richard.
In addition, foods containing vitamins and minerals, such as vitamin C, vitamin D, calcium, copper and zinc, will also help to support this collagen building process. (For example, strawberries are rich in vitamin C and bell peppers are good for collagen production.)
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When it comes to consuming dietary collagen, Richard prefers a food first approach as opposed to supplements. “If you can increase the amount of fresh whole foods, including fruits, vegetables, and lean protein, you’ll build that collagen and support the collagen process from the inside,” she says.
In terms of what to eat, there is no recommended dietary allowance (or RDA) for collagen in the diet as there is for other vitamins and nutrients (such as vitamin C and zinc). However, the foods below contain collagen or support your body’s ability to create collagen:
1. Gelatin
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2. Bone Broth
Whether from beef, chicken, pork or fish, this type of broth is made by simmering the bones and skin of the animal, which releases collagen into the liquid. “Bone broth is a classic high-collagen food,” says Robin Foroutan, MD, RDN, an integrative and functional nutritionist in New York City.
Making it this way (or buying produce) is the same concept but slightly different from the more standard boxed broth or stock (commonly found in soups and other recipes). Bone broth contains more protein and, when refrigerated, contains some gelatinous globules. (That’s collagen.) Buy bone broth already prepared in boxes or bagged in the freezer section at the grocery store, or you can make homemade bone broth. Look specifically for the words “bone broth” on the product’s front packaging, which will distinguish it from traditional broth.
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3. Homemade Soups and Stews (Non-Veg).
While we’re on the subject of chicken, a collagen packed soup will be created to make chicken soup using a chicken carcass and adding fresh veggies and herbs. The same with stewing meat with the bone, says Wagner. So the next time you’re making a one-pot or slow cooker meal, use meat on the bone to add collagen to your dish.
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4. Whole Fish, Small
When it comes to some small fish like sardines, smelt, or mackerel, you will eat the bones (they are tiny) and the skin, both of which contain collagen, says Foroutan. In addition, by eating the bones, you get other nutrients that strengthen the skeleton such as calcium and vitamin D.
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5. Salmon (With the Skin)
Just like eating small fish with the skin, you can also eat a salmon filet with the skin, if you choose, as long as the skin of the fish is properly cleaned and the scales are completely removed, says Richard. “The skin of fish like salmon is a good source of protein, such as collagen, and omega 3 fatty acids,” she says.
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6. Skin-On Chicken
Growing up, you may have been conditioned to remove the skin from your chicken, since skin adds calories and fat to the meal. But if you’re looking to increase the amount of dietary collagen you’re eating, consider whether poultry might fit into your eating plan. The skin provides another source of collagen, says Foroutan.
7. Drip From Whole Roast Chicken
Have you ever roasted a whole chicken in the oven? At the bottom of the pan is a collection of truly delicious drippings. “If you put these in the fridge, you’ll see that the jelly drips up. That’s gelatin, and gelatin is collagen. You can incorporate those smoothies into your meals,” says Foroutan.
Use them to make sauces and gravy. “The easiest way to use it is to sprinkle it directly on the chicken when you’re serving yourself, and keep those drippings when you’re storing leftovers,” she says. Plus, you can roast veggies in the same pan as the chicken, which will soak up all those collagen-rich juices.
8. Organ Meat
Note, however, that organ meats tend to be high in saturated fat, so talk to your doctor if you’re concerned. And everyone should eat in moderation—about one or two servings a week, Foroutan suggests.
But note that what’s right for you depends on a number of factors, such as your individual health conditions, cultural traditions, and preferences, so if you regularly eat organ meats, it’s a good idea to contact a registered dietitian with for individual recommendations, says Richard.
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9. Pork Rinds
“Pork rinds are usually deep-fried, so they can’t be considered a health food,” says Foroutan, who says they’re not his go-to for specifically boosting collagen levels in the body.
Still, if they are a favorite snack or part of your family traditions, there is no reason to eliminate them completely, but assess how they fit into a balanced diet in terms of how much and how often you eat them, says Richard. .
