7 Best Anti-Aging Foods (Rich In Collagen)

Are you afraid that your body is becoming the champion of the aging competition?

Did you know that food plays an important role when it comes to aging?

Here are 7 best anti-aging foods (rich in collagen) that you definitely need to try!

They can boost collagen production and slow down the aging process.

So keep reading and find out how you can fight aging.

Note. This article is based on my own research on anti-aging foods.

1. Fish & Shellfish

Some people like to fish and others to eat fish.

Some are also fascinated by the various species of fish and shellfish that exist.

In fact, we all know that fish is not only an animal that lives in water – but also a food preferred by many.

You might not know this, but fish is our premium anti-aging food.

It's the shiniest star among the other stars that we will talk about.

Why do I praise fish so much? Well, because it has many benefits, obviously:

  • an excellent source of omega-3 fatty acids [1]
  • rich in vitamins like vitamin D or B2
  • contains some of the highest amounts of marine collagen

Did I convince you that fish is the right food for you?

If your answer is yes, then, let's have a look at the types of fish you should eat:

  • salmon
  • tuna
  • cod 
  • pangasius

Now, I need to tell you something more. Good or bad news, you decide.

Actually, if you want to get a bigger amount of collagen, you need to eat the fish together with the skin.

I know, the skin may not be the most delicious part of a fish, but it is rich in collagen.

So, let's have a look at some recipes that you might want to try:

  • tuna pasta
  • fish cakes
  • fish stew
  • fish curry
  • spaghetti with sardines

Is your mouth watering right now? I hope it does so.

Because those foods surely are delicious.

If you have another opinion, then what do you say about some shellfish?

In fact, those are also good sources of collagen.

So, you might want to choose from the following:

  • oysters
  • shrimp
  • lobster
  • crab
  • mussels

In terms of recipes, there's a variety of dishes you can prepare.

I can give you a few examples just to make you curious.

Or, better say, I should talk about some of those recipes in order to make you crave those foods.

Well, to get to the point, here they are:

  • shellfish soups
  • seafood spaghetti
  • scallop pasta
  • crunchy baked mussels
  • lobster rolls

You definitely have a lot of options, right?

So, if I were you – I would hurry and start eating them right now.

Your body needs collagen and you definitely want to look better, thus those foods are the solution.


Fish and shellfish are great sources of collagen and omega-3 fatty acids.

So in order to fight against aging, you should add those to your meals.

Some recipes that you might want to try are tuna pasta or shellfish soup.



2. Chicken

Are you craving some crispy chicken right now?

I don't know if that is the case for you, but chicken surely is one of my favorite foods.

Most people like it, am I right?

However, its taste is not the only reason why you should include it in your diet (or better say anti-aging diet).

In fact, chicken is also a star among foods that make good sources of collagen.

What other benefits does it have?:

  • is rich in vitamins (like vitamin B12)
  • contains high-quality dietary protein
  • makes a helpful tool if you want to lose weight

So, you can confidently eat chicken, because you won't gain any more weight.

On the contrary, if you eat the right chicken dishes, you might also lose some weight.

What other benefits could you expect from this food?

Let me tell you a fun fact. Chicken is not only good for your skin, but also for your cartilages.

Thus, you will not only look better, but you will also feel better.

Now, let's have a look at the recipes you can prepare.

As you know, chicken is pretty versatile, so it will be easy to include it in your meals.

Here are some examples of recipes you can prepare:

  • rice with chicken
  • chicken soup
  • chicken parmesan pasta
  • chicken pizza
  • chicken salad

These are a little part of the recipes you might want to try.

There are countless recipes that contain it.

So, you definitely don't have an excuse for not including it in your meals.

Moreover, it is so delicious that you won't stop eating it.

I don't think it is necessary to say more. Just give chicken a try and stay happy.


Another great source of collagen is chicken, which also contains high-quality protein.

In fact, chicken is helpful when it comes to cartilage as well.

So, you definitely should include it in your diet right away.



3. Berries

Frozen berries, fresh berries, strawberries, blackberries, the world is full of berries.

Obviously, our lives are full of berries. 

We find them in so many dishes, especially desserts, and we are so in love with them.

Actually, they deserve to be part of our lives because they fight aging.

I know, you probably did not expect those small fruits to be so useful for you.

But, here we are talking about their benefits.

By the way, do you want to find out which are these benefits?

Of course, you do, everybody does. So, here they come:

  • rich in vitamin C
  • work as antioxidants [2]
  • protect the skin from damage
  • stimulate the production of collagen

Thanks to those properties, berries are some of the best fruits that you can have.

So, let me tell you what types of berries you can have:

  • blueberries
  • raspberries
  • cranberries
  • strawberries
  • blackberries

And the list can continue. 

Did you know that there are at least 25 types of berries?

Thus, you definitely have a lot of options.

The question that remains is how you can eat those fruits.

Well, of course, you can have them fresh and whole or you can include them in various recipes.

Here come some ideas from which you can inspire:

  • smoothies
  • fruits salads
  • ice cream
  • oatmeal with berries
  • detox water with berries
  • fresh juices
  • pies

Should I also teach you how to prepare a smoothie with berries? 

I very much hope that your answer is yes.

That's because here comes the recipes for a blackberry and banana smoothie.

Before that, I must confess that I'm subjective. This is one of my favorite smoothies.

So, let's not beat around the bush anymore and have a look at the ingredients:

  • 1 cup chilled blackberries
  • 1 peeled banana
  • 1/2 cup Greek yogurt
  • 2 teaspoons honey

Now, the instructions:

  1. Combine the frozen blackberries, the banana, the yogurt, and the honey in a blender.
  2. Blend until smooth.
  3. Put the smoothie into a mug/glass and serve immediately.
  4. Hmm, it is delicious, isn't it?

I hope that you agree with me when I say that blackberries are superfruits.

They are mouthwatering, healthy, and appetizing.

So, don't forget to add them to your diet!


Berries are useful for those who want to slow down the aging process due to their benefits.

Here I can mention the fact that they are rich in antioxidants and vitamin C.

So, don't forget to add them to your smoothie or detox water.



4. Citrus Fruits

Imagine that is winter, it is snowing heavily and you are sitting next to a fireplace.

Feeling like having some clementines?

We usually associate citrus fruits, especially clementines, with winter, and, why not, with Christmas.

However, there's much more to say about those fruits.

Don't worry, I will stick to our topic, though.

So, in fact, citrus fruits are some of the weapons we can use to fight against aging.

Why is that so? Well, let's see why:

  • rich in vitamin C (which you probably already knew) [3]
  • stimulate the production of collagen (thanks to vitamin C)
  • are antioxidant
  • have anti-aging properties

How you can benefit from all these properties?

Easy! By eating citrus fruits!

What citrus fruits you can eat?

Well, the list is long, but let me mention some of them:

  • oranges
  • mandarins
  • limes
  • grapefruit
  • lemons
  • pomelos

When it comes to those, you have two options: you can eat them whole or you can add them to various recipes.

Eating them whole is easy – and recipes that include citrus fruits are numerous.

Just let me give you some examples:

  • juices
  • salads
  • detox water
  • desserts (cookies, pies)

Now, let's learn together how we can prepare a delicious fruit salad.

This is quite easy to prepare and very healthy.

Also, it keeps aging at bay.

So, all you need is:

  • 1 cantaloupe
  • 1 pineapple
  • 1 pound strawberries
  • 1/4 cup orange juice

Now, follow these steps:

  1. Peel off the cantaloupe and pineapple and cut them into bite-size pieces.
  2. Slice the strawberries.
  3. Place all the fruits into a large bowl.
  4. Pour the orange juice on top and mix well.
  5. Refrigerate until ready to serve.
  6. Mix again before serving.
  7. Enjoy!

If you want, you can add a small amount of honey to this salad, to make it sweeter.

However, it is delicious even without it, I can assure you.

This being said, don't forget to eat citrus fruits and you'll look fresh and healthy!


Other fruits that are beneficial for you are citrus fruits.

That's because thanks to their properties, they stimulate collagen production.

So, don't forget to eat more citrus fruits, especially in the winter.



5. Beans

Mr. Bean is eating beans which you should do as well.

Mr. Bean is looking good, which you also want.

So, as you probably guessed, the next foods that we are talking about are beans.

You may or may not like them, but they can also help you deal with aging.

I know, you are curious to find out how they do this.

Then, I'm going to put an end to your suffering and tell you about beans' properties:

  • contain a high amount of protein
  • rich in copper
  • those are necessary for collagen production

I talked so much about collagen, but I didn't actually tell you what this is and how it helps our body.

Thus, let me tell you some detail about collagen.

This is a protein that can be found in our body:

  • in fact, it is the most abundant protein in our bodies
  • helps in the process of cells regeneration
  • gives structure, strength, and elasticity to your skin

So, the point is that collagen makes your skin look younger, that's why you need it.

Now, let's return to our beans and have a look at some recipes.

Yet, before that, let me tell you what types of beans are best for you:

  • peas
  • black beans
  • chickpea
  • kidney beans
  • lima beans
  • soybeans

They are a lot, aren't they? And I didn't even mention all of them.

Beans might not be your favorite food, but you surely can prepare some delicious dishes with them.

Here are some inspiring ideas:

  • hummus
  • soups
  • chili with beans and beef
  • salads with beans
  • spaghetti with vegan meatballs (made of beans, of course)

Whether we are talking about peas or black beans, both can be included in various recipes.

There are recipes with all types of beans mentioned here, don't worry.

Moreover, for those of you that adopted a vegan diet, beans are what you need.

So, they are a great replacement for meat and they're so easy to prepare.

Do they deserve to be included in your diet?



Beans are necessary for collagen production due to the fact that they are rich in copper.

So, they are a food that you surely need to include in your diet.

Besides, beans are perfect for those who are vegan, because they can replace meat.



6. Garlic

We are eating garlic bread, but do we really know how helpful garlic can be?

Especially if we talk about aging and, more specifically, anti-aging foods.

Garlic is on our star list because it is a star food.

What do I mean by that? Well, to put it simply, garlic fights against aging.

To prove that, I will write down some of its benefits:

  • is high in sulfur, a mineral essential or you
  • prevents breakdowns of collagen
  • boosts the collagen production

So, as you noticed, collagen is indeed helpful when it comes to aging.

However, in order to benefit from all these advantages, you need to eat it regularly.

Don't worry though! This task is an easy one, as garlic can be included in many recipes.

In fact, garlic bread is not the only one worth mentioning. Here are other ideas:

  • soup with garlic
  • garlic sauce
  • garlic butter
  • pasta with garlic
  • garlic rice

So, what do you think? Do you want to give those recipes a try?

I'm sure that they are delicious and guess what?

They can also be part of your beauty routine.

You didn't expect me to say that eating some foods can prevent aging, right?

Yet, I have to say that eating too much raw garlic might cause:

  • heartburn
  • an upset stomach

What can you do then? Well, you can eat garlic, but do not exaggerate with it.

As I always say, moderation is key, even when it comes to garlic.

Other than that, enjoy your meals rich in garlic and stay young!


Garlic is another food that stimulates and boosts collagen production.

So, make sure that you eat foods that include garlic – like pasta or garlic bread.

However, when it comes to raw garlic, don't exaggerate with it because it can cause heartburn.



7. Eggs

Eggs should be included in many diets, especially yours.

That's because they can prevent your organism from aging too fast.

Of course, there isn't any product that can make you stay forever young.

However, what you eat determines how you look.

So, you can slow down the aging process by eating eggs.

How come they are good for you? Well, in fact, those that are useful are the egg whites.

Let's have a look at their benefits:

  • a good source of proline
  • this is an amino acid 
  • it is needed to synthesize the collagen production

You know what follows next, right?

Well, it is an easy step. You just need to eat some eggs for breakfast and not only.

So, you can prepare them in various ways:

  • scrambled eggs
  • fried eggs
  • boiled eggs
  • omelet

However, maybe you don't like to eat eggs alone.

Then you can try including them in other recipes.

As you probably know, eggs are both versatile and essential for many dishes:

  • egg sandwiches
  • burrito with eggs
  • bread pudding 
  • deviled eggs
  • croissants with eggs and ham

Even the names sound delicious, not to mention the actual food.

Thus, make sure that you try those recipes out (and others that you like).

In this way, both your stomach and your skin will be happy!


Eggs are on our whitelist, due to the fact that egg whites are a good source of proline.

This is an amino acid that helps your organism synthesize collagen.

So, make sure that include eggs in your breakfast and not only.



My Final Verdict

Are you looking for a natural way of preventing premature aging?

Are you willing to follow my advice? Well, I have some good news for you.

You can slow down the gaining process by eating the right foods.

So, here are some of the 7 best anti-aging foods that you definitely need to try:

  • fish and shellfish
  • chicken
  • berries
  • citrus fruits
  • beans

You can prepare some delicious dishes with those ingredients and stay young at the same time.

So, make sure that you eat those and you won't regret it!


1. https://pubmed.ncbi.nlm.nih.gov/-15259529/

2. https://pubmed.ncbi.nlm.nih.gov/-28609132/

3. https://pubmed.ncbi.nlm.nih.gov/-17173758/



Written by 

Sara is passionate about health, beauty and cosmetics. She likes to do research and to find new information about various medical topics. You can connect with her via Linkedin.

Last updated: February 16, 2023

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