Foods That Naturally Support Collagen Without Supplements

47. White Fish: The Proline and Glycine Supplier

Many mild-flavored white fish, such as cod and tilapia, are a great, low-fat source of the crucial amino acids proline and glycine. These are the two primary building blocks for collagen, yet many people don't consume them in high enough quantities. White fish provides these amino acids without the higher mercury content found in some larger fish. It's a clean, versatile protein that directly supplies your body with the fundamental materials it needs to repair and produce collagen.

48. Red Beets: The Betalain and Manganese Booster

These vibrant root vegetables offer a two-fold benefit for collagen health. Their deep red color comes from betalains, a class of antioxidants that have powerful anti-inflammatory properties. By reducing inflammation, they help protect your existing collagen from damage. Additionally, beets are a good source of manganese, a trace mineral that is essential for the activation of enzymes responsible for collagen production. Roasting or juicing beets is a simple way to get a delicious and functional dose of these collagen-supporting compounds.