Although chicken feet are often discarded as a waste product, they’re common cuisine in various places around the world, including Mexico, South Africa, Asia, Jamaica, and Trinidad, where you can find them as street food or a festive dish.

Chicken feet are praised for their health benefits, which are mostly attributed to their high collagen content. Yet, they’re also regularly deep-fried and served with sauces, so you may wonder whether they’re healthy.

The potential health benefits of chicken feet are largely tied to their high collagen content.

May improve skin health and appearance
Evidence suggests that collagen intake may improve the hydration, roughness, elasticity, and density of your skin.

A 6-month study in 105 women with moderate cellulite found that regular collagen ingestion significantly reduced cellulite and skin waviness compared with the control group.

Furthermore, in a review of 11 studies in 805 people, collagen intake showed promising short- and long-term results for wound healing and skin aging.

Additionally, animal studies note that collagen may increase skin hydration and reduce wrinkle formation caused by ultraviolet B (UVB) irradiation, which is a type of ultraviolet ray that causes sunburns

Collagen may work by increasing levels of hyaluronic acid, a water-retaining molecule that’s believed to help prevent skin aging.

May help reduce joint pain
The collagen in chicken feet may relieve joint pain.

Research suggests that collagen may stimulate tissue regeneration to reduce symptoms of osteoarthritis. This type of arthritis wears or breaks down your cartilage, allowing bones to rub against each other and causing pain, swelling, and difficulty moving.

A 3-month study in 191 people with knee osteoarthritis concluded that a daily dose of collagen derived from chicken cartilage significantly reduced markers of pain, stiffness, and physical dysfunction.

A 12-week study in 139 athletes with knee pain found similar results. Those who took 5 grams of collagen daily experienced significant improvements in pain intensity during activity and a reduced need for additional treatment.

May help prevent bone loss
Collagen intake may improve bone formation and density in postmenopausal women.

A 1-year study in 102 women found that taking 5 grams of collagen peptides — a form of degraded collagen — per day increased bone mineral density and synthesis while decreasing bone degradation, compared with a control group.

Similarly, in a study in 39 women, those who took a collagen supplement showed significantly less loss of bone mineral density than the control group.

Researchers believe that collagen may provide these effects because it’s a major constituent of bone mass.

Other benefits

Due to their high collagen content, chicken feet are also associated with the following benefits:

Aids blood sugar control. An animal study determined that chicken feet proteins may help improve blood sugar levels by stimulating glucagon-like peptide-1 (GLP-1), a hormone that activates insulin production.

Promotes heart health. Collagen is a vital component of arteries and veins, alongside elastin. Research suggests that a good elastin to collagen ratio is crucial for preventing heart disease.

Most health benefits of chicken feet are due to their high collagen content, which may improve skin, joint, bone, and heart health.