A Doctor Says These 5 Foods Give Your Skin A ‘Collagen Boost’ And Help ‘Maintain Youthful Skin’: Bone Broth, More

1. Bone Broth

Bone broth is a rich source of collagen, the crucial protein that keeps skin firm, smooth, and youthful. When bones are simmered for long periods, they release collagen, gelatin, and amino acids like proline and glycine—and these are important building blocks your body uses to produce its own collagen. Regularly sipping on bone broth can help support skin elasticity and hydration from the inside out.

2. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are essential for maintaining the skin’s lipid barrier and keeping it moisturized and protected. These healthy fats also have anti-inflammatory properties that help reduce redness, puffiness, and acne flare-ups. Fatty fish can also provide protein and zinc—both critical for collagen synthesis and skin cell repair. This is definitely a food to keep on your dinner radar.

3. Chicken

Chicken, especially with the skin on or when you use it to make stock, contains collagen and elastin—two proteins vital for skin firmness and resilience. Even skinless chicken breast offers a good amount of amino acids like lysine and proline, which your body uses to naturally produce collagen. Including chicken in your diet can help support the skin’s structure and slow signs of aging.

4. Vitamin C-Rich Foods 

Foods rich in vitamin C like bell peppers are essential for collagen synthesis, and they help stabilize and form collagen. Bell peppers, especially the red and yellow varieties, are loaded with vitamin C and provide a powerful antioxidant that not only boosts collagen production but also helps protect the skin from oxidative stress caused by UV rays and pollution. 

5. Egg Whites

Egg whites are a great source of proline and lysine, two amino acids that are directly involved in collagen production. While they don’t contain collagen themselves, they help your body create it by supplying these necessary building blocks. Egg whites are also rich in protein and other nutrients like B vitamins, which support cell turnover and help maintain smooth, healthy skin over time.