What Foods Help Produce Collagen?

Main image courtesy of Food Insight.

Getting plenty of collagen can help your skin, hair, and energy levels, so it’s no wonder that people want to make sure they’re eating foods that help produce collagen. In this article we’re going to be talking about what foods help produce collagen. 

Collagen is the most abundant protein in our bodies. There are 28 different types of collagen in total. Each of these types help to keep our bodies functioning better. Most of us are familiar with collagen’s main benefits, like improving skin structure and strengthening your bones. 

Collagen can also relieve joint pain by maintaining our cartilage, as well as prevent bone loss. It is also an important component of our muscles, so getting plenty of collagen can boost muscle mass. Some studies have even noted that collagen may improve heart health, by providing structure to your arteries. If arteries don’t have enough collagen, they may become less flexible. 

As we age, our bodies produce less collagen, leading to wrinkles and thinning skin. For this reason, many people want to increase their production of collagen to reduce aging and keep the look of youthfulness. You can certainly take collagen supplements, but you can also pay attention to the foods that you could include in your diet to increase collagen production and keep you feeling your best.

What foods help to produce collagen? 

We’re going to talk about a few specific foods today that help produce collagen. These include:

  • Chicken
  • Egg Whites
  • Citrus Fruits
  • Leafy greens

And more! 

Chicken

If you’ve ever looked at the labels for collagen supplements, you will notice that many of them are derived from chicken. This is because chicken contains ample amounts of collagen. 

Chicken is an easy food to incorporate into your diet as it can be included in many dishes. It is also a great source of protein, so the health benefits extend past just collagen production. 

Egg whites

Egg whites are great for collagen production because they contain large amounts of proline. Proline is one of the amino acids that is necessary for collagen production. 

Egg whites can be added to many dishes, like avocado toast, which is a popular breakfast that many people enjoy. 

Egg whites are a great addition to any diet as a food that produces collagen. They contain lots of proline, which is important in the production of collagen. 

Citrus fruits

Incorporating enough vitamin C into your diet is critical for producing lots of collagen. This is because vitamin C plays a role in the production of pro-collagen, the precursor to collagen. 

Citrus fruits are an easy and tasty way to get more vitamin C. Try fruits like oranges, grapefruit, lemons, and limes. You can add these fruits to other dishes or eat them on their own to begin including them in your diet. Plus, eating fresh fruits is a great way to help your body feel its best.  

Leafy greens

It’s no secret that a healthy diet would ideally consist of lots of leafy greens. But along with all the obvious health benefits, leafy greens can also increase the precursors to collagen in the skin. 

Leafy greens such as spinach, kale, and Swiss chard get their color from chlorophyll, which is known for its antioxidant properties and can potentially increase collagen. 

Avocados

Avocados are full of vitamin E and omega-3 fatty acids, which are both great for helping your skin glow. Plus, omega-3’s can boost collagen production


Avocado toast is a delicious breakfast, and will also help you get more omega-3’s in your diet. This will lead to more collagen production, and healthier skin. You can also add egg whites to your avocado toast, increasing your body’s collagen production even more.  


Avocados can be incorporated into your diet in many ways. Smoothies, salads, and even pasta can all be spiced up with some avocado. Many people also enjoy avocado toast for breakfast, which can be made even tastier by adding tomato and seasoning. Or, you can even sprinkle a little salt on a sliced avocado and eat it plain. The choices are endless! 

Fermented foods

Fermented foods include a strain of probiotic bacteria called Lactobacillus. Lactobacillus produces an antioxidant called superoxide dismutase that can prevent the breakdown of collagen

Some popular examples of fermented foods are tempeh, yogurt, sauerkraut, and kombucha. One serving of these a day could help prevent collagen breakdown.

Dr. Emil’s Multi Collagen Plus

In addition to these great foods for collagen production, you could always consider adding a supplement to your diet. Multi Collagen Plus from Dr. Emil is a great option for supporting hair, skin, nails, and joints. 

Multi Collagen Plus contains five types of premium collagen peptides in fast absorbing capsules that support healthy bones, joints, and digestion. Plus, they will help give your hair and skin a youthful appearance.

You won’t regret adding Multi Collagen Plus to your supplement routine when you notice the benefits to your skin, hair, nails, and joints.


Multi Collagen Plus is made of collagen peptides with 100% grass-fed beef, chicken, eggshell, and marine collagen sources. This high-dose collagen formula is also enhanced with BioPerine, a black pepper extract that improves the absorption of vitamins and supplements. That means you’ll see faster and more effective results. 

Anyone can benefit from including more collagen in their diet. Consider trying to incorporate some of these easy food options, as well as adding Dr. Emil’s Multi Collagen Plus to your supplement routine. You won’t be disappointed! 

You should consult a licensed health care professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

@dremilnutrition