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Foods that Increase
Collagen Production

Eating foods that increase collagen production are essential and beneficial for smoother younger looking skin, joints and overall health. It is the natural and holistic way to increase collagen in the body.

So, how does collagen benefit my skin and body? It provides structure, support or strength to your skin, muscles, bones and connective tissues

Collagen and Elastin are essential proteins that tighten, lift, plump, smooth and firm skin giving it a strong and full foundation for a younger looking complexion.

We begin losing our collagen and the production slows down in our early twenties about the same time our pituitary gland slows down producing our hormone levels. This makes it important for us to help preserve the collagen we have and stimulate our body to produce it faster.

What we eat has a great impact and a large role in the appearance and youthfulness of our skin. After all, as the adage goes, we are what we eat and for younger looking skin it comes down to increasing collagen production through super-foods.

Why Food Should Be Your First
Line of Defense Against Losing Collagen?

Over-the-counter supplements are largely unregulated so the safest approach would be eating foods that increase collagen production naturally

High-protein foods like fish, seafood, skinless chicken breasts and lean cuts of beef, pork and bone broth contain a bio-available form of collagen your body can use right away, making it arguably superior to supplements!

Considering collagen is protein molecules made up of amino acids that support the extracellular space of connective tissue, it is important to eat high-protein foods containing these amino acids which are critical for collagen synthesis.

Adding nuts, leafy greens, fruits and vegetables to your diet are critical to producing collagen as well the safest and healthiest approach to boosting skin health.

To help your body do its best production of collagen, you can’t go wrong with high-collagen animal or plant foods or vitamin and mineral-rich fruits and vegetables.

And if you don’t like the foods listed, remember there’s no one source. A diet full of protein-rich foods, whether from plant or animal sources, can help supply these critical amino acids.

Other nutrients that aid the process of collagen production include zinc, vitamin C, and copper. So, fruits and vegetables high in vitamins and minerals are also a friend to supple skin.

And, for even more dramatic results, be sure to stay away from too much sugar and refined carbohydrates, which can cause inflammation and damage collagen.

Foods That Increase Collagen Production

Bone broth is one of the few foods/beverages we consume that actually has collagen in it. It’s available in powder form and is an easy collagen food supplement.

Here is a list of a few of the top foods that increase collagen production that you can add to your diet.

1. Bone Broth

Bone broth is one of the few foods/beverages we consume that actually has collagen in it. It’s available in powder form and is an easy collagen food supplement as well a source of other nutrients and beneficial compounds.

2. Spirulina

This algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. Use the dried form in green smoothies, desserts or juices.

3. Alaskan Cod Fish

Cod is packed with amino acids, such as glycine and proline, as well as selenium, vitamin B6 and phosphorus. Other wild-caught fish like salmon, tuna, sardines and mackerel are all excellent sources of not only protein but also sulfur, omega-3s and other compounds that support overall health.

4. Eggs

Eggs and egg whites are some of the top collagen foods thanks to their content of the amino acids that make up collagen, including glycine and proline.

Leafy greens are a sources of healthy inflammation-supporting compounds, antioxidants and vitamin C, spinach, kale and arugula are some of the top foods that increase collagen production.

5. Gelatin

This is a type of protein derived from collagen. Use it in soups, stews or broths to bump up the nutritional value.

6. Leafy Green Vegetables

Since they’re great sources of healthy inflammation-supporting compounds, antioxidants and vitamin C, leafy green vegetables like spinach, kale and arugula are some of the top foods that promote collagen synthesis in the body. This is particularly important for vegans, as vegan collagen doesn't exist.

Other beneficial veggies include Brussel sprouts, cabbage, mushrooms, carrots, butternut squash, sweet potatoes, onions, tomatoes and bell peppers.

7. Pumpkin Seeds

These seeds also contain around 19 percent of the recommended daily value for zinc in a single serving, a mineral that is integral to collagen synthesis.

8. Berries

Berries (such as strawberries, blueberries, blackberries, raspberries, elderberries, cranberries, acai and goji berries) are rich in vitamin C, as well as anthocyanins, ellagic acid and other antioxidants that can support healthy levels of collagen.

9. Citrus Fruits

Citrus fruits, such as lemon, limes, oranges and grapefruit provide vitamin C, antioxidants, fiber and other micronutrients that help support overall health.

Cherries, grapes, avocados, kiwi, apples and pineapple are other fruits to seek out to help make your diet generally more nutrient-dense.

10. Garlic

Garlic is rich in sulfur, which is thought to ramp up collagen synthesis in the body. Onions, leeks, chives and shallots are also good additions to your diet to boost your flavonoid antioxidant and organic sulfur compound intake.

11. Fermented foods

Probiotic-containing fermented foods such as yogurt, kefir, apple cider vinegar and sauerkraut support the growth of healthy bacteria in your gut, which is important for a healthy immune response and maintenance of healthy cells/tissues throughout your body.

12. Herbs and Spices

Fresh and dried herbs and spices such as turmeric, ginger, clove, cinnamon, rosemary, parsley, thyme, oregano and others are supportive of healthy immune system function and gut function.

Foods That Supply Moisture To Your Skin

Nobody wants dry or dehydrated skin. And this can be a tough skin problem to beat! The key is to use nourishing creams that repair the skin’s moisture barrier and encourage hydration. Of course, this works best with a diet that supports a healthy, moisturized complexion.

Some of the best foods for moisturizing include:

Papaya
Coconut Oil
Avocados
Sweet Potatoes
Tangerines
Healthy Fats from Fish, Seeds & Nuts (Studies show that eating healthy fats may even help with psoriasis.)
Cucumber
Raw Coconut Meat
Extra Virgin Olive Oil
Green Tea
Tomatoes
Grapefruits
Manuka Honey

The key to selecting potent anti-aging foods is to make sure they have ingredients that will promote collagen growth and elasticity. They should also nourish and strengthen your skin’s natural barrier.