I’m a dietitian, these 12 foods will give you a collagen boost

If you’re looking for a high-collagen diet, the world is your oyster, according to a dietitian.

Collagen, which makes up 30% of your body’s protein, gives structure to your skin, muscles, bones and connective tissue, according to the Cleveland Clinic. Collagen is also found in the blood vessels of the organs and in the intestinal lining.

The body produces collagen naturally, but aging and exposure to UV light from the sun can decrease collagen production. Most people who want to increase their collagen intake want to do so to improve the youthful appearance of their skin or to have healthier nails. You can take a collagen supplement or get collagen from your diet.

Lauren Manakar, a registered dietitian, wrote an article for Health detailing all the foods people can eat to increase their collagen intake.

bone broth

Animal bones are rich in collagen, and when bones are simmered in water, the collagen breaks down into gelatin and is more easily absorbed by the body, Manaker explained.

Seafood and fish

Fish has a type of collagen called marine collagen. Marine collagen has something called type I collagen which is particularly beneficial for skin, bone, tendon and tissue health.

Collagen is mainly found in the skin or scales of fish.

chicken

Chicken cartilage has something called type II collagen that can help with arthritis and be good for joint health. Eating chicken skin will give you more collagen.

Beef

Beef collagen, called bovine collagen, has type I and type II collagen that contribute to healthy skin, teeth, bones, tendons, connective tissue and fibrous cartilage.

Steak is a great source of collagen, but short ribs, which have more tendon meat, are a better source, the dietitian explained.

Egg whites

Egg whites have an amino acid called proline that the body needs to make collagen.

fruit

Citrus fruits and berries help the body create collagen. Both have vitamin C which helps the body produce collagen.

garlic

Garlic also helps the body create collagen because it has sulfur, which helps produce collagen and prevents it from breaking down in the body.

The taurine and fatty acid in garlic help rebuild damaged collagen fibers, the dietitian said.

dairy

Dairy products do not contain collagen, but they support collagen production in the body thanks to the two amino acids proline and glycine, which help form collagen molecules.

cashew nuts

Cashews also do not have collagen, but they do have the mineral copper which helps the body produce collagen and elastin. Elastin gives the skin strength and flexibility.

Pork skins

Pig skins are made from pig skin which is a great source of natural collagen. When people eat this collagen, it can be used to rebuild collagen in the body.

Pork skins also have protein and glycine that help build collagen.

oysters

Oysters contain zinc, which is essential for making and repairing collagen. Zinc has the building blocks of collagen, glycine and proline and is great for skin health and healing.