What Foods Have Collagen?

How can I get collagen naturally?

With so many supplements and types of collagen out there, it's hard to know what you should be taking. Many people believe that while supplements are great and can certainly help you achieve your health and wellness goals, food is just as good, if not better, than these supplements. At the very least, eating a diet rich in clean, healthy foods will allow your supplements to work even better.

Collagen is the most abundant protein in the human body, and it's made of amino acids that act as building blocks. Our collagen production decreases significantly as we age. Collagen supplements, and eating foods that support collagen production, will give you so many benefits, such as: anti-aging and improving signs of aging, overall skin health, strengthening your connective tissues, helping with joint pain, improving skin elasticity, and other health benefits.

By supplementing and eating certain foods, you can boost collagen production, slow down further collagen breakdown, and help your body maintain healthy skin and its overall function. Of course, if you are trying to get glowing and healthy skin, skincare is important as well. It's true that what you put on your face is important, but the foundation for good skin starts within.

Which foods are high in collagen?

It's always best to start out by enriching your diet with foods that help boost your collagen. Not only will this help your body to function better and give you glowing skin, these foods also help combat free radicals that are damaging to your skin. Sun exposure, pollutants, and diet are all things that contribute to the aging process and the production of less collagen. Think of eating these foods as a way to build a strong barrier and foundation for your skin, and to renew and rejuvenate your skin cells. After you begin to regularly eat these foods, you can try adding in a supplement for further results. If your body is already consuming foods that are supporting natural collagen production, any supplement you take will work much better than if it were just used alone. Below are some foods that are known to help strengthen skin, make it glow, and boost collagen production:

Bone Broth: Make this nutrient dense broth by simmering animal bones in water with herbs. Bone broth is packed with collagen, amino acids, calcium, and magnesium. It’s easy to make and the only time consuming part is how long it takes to simmer. However, you can make huge batches and freeze what you don’t use. 

Fish: Packed with amino acids such as proline and glycine, it contains the necessary building blocks for collagen. Pretty much any fish will help with your collagen intake, but keep in mind the most collagen is in parts we don’t normally eat (such as the scales). 

Foods rich in Vitamin C: For vitamin C, citrus fruits are key, with grapefruit being one of the best for your skin. Even fruit such as raspberries contain a large amount of vitamin C. If you want to watch your sugar, try eating bell peppers. They are just as high in vitamin C but with a lower sugar content. This vitamin is essential for both improving collagen production and naturally giving you stronger, glowier skin. 

Foods Rich in Vitamin A:

Sweet potatoes are full of vitamin A, which is essential for a strong skin barrier and overall skin function. Other foods rich in vitamin A include spinach, carrots, and broccoli.

Leafy greens and veggies: Kale and pretty much any green vegetables will give you a huge boost in helping with collagen production, as well as help you achieve glowing skin, due to all the antioxidants they contain. 

Egg whites: While eggs themselves don’t support collagen production, egg whites do. They contain proline, which is an amino acid that is needed for collagen production. 

Beans: Not only are beans packed with protein and flavor, they also contain essential amino acids that are needed for synthesizing collagen. 

What is the best source of collagen?

Supplements come in a few different varieties. These include collagen peptides, hydrolyzed collagen, bovine, porcine, marine, chicken, and collagen protein are all possible options you have when choosing your supplement. Marine collagen is the most superior because it is typically the cleanest and most bioavailable, meaning our bodies can absorb it better than other types of collagen. There is also less chance of contamination, hormones, and additives with collagen that is sourced from fish. Land mammals tend to carry more diseases. Besides the source, overall, all types offer pretty similar benefits. The best way to know which kind is right for you is to talk to your dietician or doctor, or do your own research and see what agrees with your body. 

The best sources of collagen come from food and clean supplements. It really depends on what works for you- if getting your collagen from natural, clean food is what works, then that’s great. If you find that a supplement works, that’s great too. Even if you feel your intake is sufficient from food, it never hurts to add a supplement for good measure. Your food sources are just as important as your source of collagen. It's always necessary to eat the best quality food you are able to, because that way your body can get the most benefits. When it comes to your supplement, it's good to read the label. If you are using a bovine collagen supplement, for example, it's important to make sure it's grass-fed. Sources of collagen are all animal derived, meaning it’s especially important to ensure your supplement is high quality and made with clean ingredients. This goes for your food as well. Unfortunately with animal products, there is always a higher risk of hormones or additives. With your produce, if you can’t buy organic, make sure you are able to clean it thoroughly before consuming. If you are looking for a convenient and healthy way to get your collagen boost, consider our Kalumi BEAUTYfood bars. There are three delicious flavors, all packed with superfoods, antioxidants, vitamins, and clean ingredients. They have 15 grams of protein and 12 grams of premium marine collagen that is wild caught. It contains all the benefits of a typical powder supplement, with additional benefits from ingredients like sweet potatoes, coco, yacon syrup, and more. More benefits, and more convenient!



In a consumer study, 96% of women saw an improvement in the texture of their skin.