Bone broth is made by simmering animal bones, such as chicken, beef, or fish, in water for an extended period of time, resulting in a collagen-rich broth. Collagen is a protein that helps provide structure and support to your skin, muscles, and connective tissues. Here are other ways to get more collagen in your diet, besides just relying on bone broth.
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Fish bones, ligaments, and scales are a good source of collagen. In fact, collagen from fish (marine collagen) may be easier to absorb than other sources. Because of this, many collagen supplements are made from marine collagen.
Since most of the collagen in fish is found in the bones and scales, it’s important to consume these parts of the fish to reap the benefits. Eat fish with the skin still on, or consider consuming tinned fish with edible bones, such as sardines and anchovies, for a collagen boost.
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When it comes to collagen, beef broth or stock is an excellent source—boiling bones releases their collagen and other proteins for easy consumption. However, eating beef itself can also provide collagen.
Collagen is found in connective tissue, including cartilage and tendons, so cuts of beef that are tougher (and usually less expensive) are better sources of collagen. These can include blade steak, brisket, and chuck. Remember that these cuts often take longer to cook.
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Chicken bones, skin, and cartilage are rich in collagen. Many collagen supplements are made from poultry products.
You can make broth from chicken bones, cartilage, and skin to boost collagen intake. However, you can also eat cartilage and skin when eating chicken wings or other cuts of chicken off the bone.
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Organ meat and non-muscular (offal) meats can be rich in collagen, as they often contain connective tissue. Examples include oxtail, pork liver, chicken feet, or beef tripe (stomach lining).
Adding collagen to your diet can sometimes be challenging—collagen is found in bones, cartilage, and skin, which isn’t always the most appealing part of fish or meat.
But try adding collagen-rich foods to your diet by:
- Making your own broth with beef, chicken, or fish bones
- Adding sardines or anchovies to sandwiches, pasta, or pizza
- Roasting a whole chicken with the skin on
- Experimenting in the kitchen with new cuts of meat, such as liver or chicken feet
It’s important to note that some foods that are high in collagen, such as chicken skin and certain cuts of red meat, are high in saturated fats. Eating a diet rich in saturated fats may raise your risk of high cholesterol and heart disease.
If you’d prefer a simpler way to add collagen to your diet, consider taking a supplement. There are both animal-based collagen supplements and vegan options, which are made from plant amino acids that prompt the body to make its own collagen.
Another option is to eat more foods that have high amounts of amino acids. Your body uses these amino acids as building blocks to make proteins such as collagen. Examples include eggs, legumes, and dairy products.
Some research also suggests that consuming more vitamin C can help with collagen production, so consider adding broccoli, citrus fruit, peppers, kiwi, and other vitamin C-rich foods to your diet.
