To begin with, Collagen is the protein that gives your skin its structure, stretch, and suppleness. There are different types of collagen. However, our body consists mainly of type 1, 2, and 3. As we get older, we produce less collagen in our skin yearly. Hence, we tend to see wrinkles and thinning skin as we get older. In this article, we will talk about foods that increase collagen production naturally.
According to certified holistic nutritionist Krista Goncalves, CHN, diet plays a surprisingly huge role in the appearance and youthfulness of your skin and that all comes down to collagen.”
This is why there is a boom of collagen supplements touted in our social feeds and store shelves nowadays. But are collagen pills and powders the best options? The main difference between the two might be down to bioavailability which refers to the body’s ability to use a nutrient.
Foods That Increase Collagen Production Naturally
Consuming collagen-rich foods or foods that increase collagen production might also help create the building blocks (amino acids) you need to achieve your skin goals. These foods help you deal with the collagen loss that comes with age.
According to registered dietitian and beauty expert Katey Davidson, MScFN, RD, there are three amino acids necessary for collagen synthesis – proline, lysine, and glycine.
Also, since over-the-counter supplements are largely unregulated, a dietary approach is probably safer to boost collagen.
Here are some foods that increase collagen production naturally:
First on our list of foods that increase collagen production naturally in the body is Chicken.
There’s a reason why a lot of collagen supplements are gotten from chicken. Apart from being everyone’s favorite white meat, it contains huge amounts of the stuff.
Also, if you’ve ever cut up a full chicken, you’ve probably seen how much connective tissue poultry contains. These tissues are the reason chickens are a rich source of dietary collagen.
Furthermore, a lot of studies have used the chicken neck and cartilage as a source of collagen for treating arthritis.
#2. Eggs White
Eggs are also foods that increase collagen production naturally in the body.
Unlike many other animal products, eggs don’t contain connective tissues. However, egg whites contain very large amounts of proline which is one of the amino acids necessary for the production of collagen.
#3. Bone Broth
To begin with, recent research says that bone broth might not be a reliable source of collagen. However, this option is by far the most popular by word of mouth.
As for how to make Bone Broth, it is made by simmering animal bones in water. This process is believed to extract collagen. If you are making this at home, try to season the broth with spices for flavor.
According to Davidson, since bone broth is made of bones and connective tissue, it contains calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids, and a host of other nutrients.
She also adds that each bone broth is different because of the quality of the bones used along with other ingredients.
Thus, to guarantee the quality of your broth, try making yours with bones obtained from a reputable local butcher.
#4. Fish and Shellfish
Fish and Shellfish are also foods that increase collagen production naturally in the human body. Just like other animals, they have bones and ligaments made of collagen. However, some people say marine collagen is one of the easiest to absorb.
Even though your lunchtime tuna sandwich or dinnertime salmon can certainly boost your collagen intake, know that the “meat” of fish contains less collagen than other, less desirable parts.
According to Gabriel, people don’t tend to consume the parts of fish that are highest in collagen, like the head, scales, or eyeballs. In fact, certain researchers have used fish skin as a source for collagen peptides.
Ginseng has been in use for centuries in traditional medicine. According to a study posted to the Journal of Ginseng Research in 2012, Ginseng increases the amount of collagen in the bloodstream.
Furthermore, Ginseng has anti-inflammatory and anti-oxidative properties. Also, Researchers noted that it might have the ability to stop skin cells from aging.
Most of the time, Ginseng is often found in the form of tea, tinctures, and supplements.
#6. Citrus Fruits
One of the best-known vitamins is Vitamin C. The human body cannot make vitamin C, so it is vital that your diets contain it.
Furthermore, Vitamin C is an important part of a healthy diet and can be found in foods like leafy green vegetables, papaya, strawberries, broccoli, and citrus fruits.
According to Research from the Indian Dermatology Online Journal, vitamin C also plays an important role in creating more collagen in the body and protecting the skin.
A lot of skincare companies add vitamin C to their protective creams for good reason.
Also, Vitamin C can be taken as a supplement or added to the skin and is contained in many foods.
Additionally, Vitamin C supports the process of collagen formation and works to reduce oxidative damage.
Also on our list of foods that increase collagen production naturally in the human body is Berries.
Even though citrus tends to get all the glory because it contains Vitamin C, berries are another very good source. Ounce for ounce, strawberries actually provides more Vitamin C than oranges do. Also, Raspberries, blueberries, and blackberries also offer a hefty dose as well.
Furthermore, according to Davidson, berries are high in antioxidants, which protect the skin from damage.
Garlic might add more than just flavor to your pasta dishes and stir-fries. It could also increase your collagen production too. According to Gabriel, Garlic is high in sulfur, a trace mineral that helps synthesize and prevent collagen breakdown.
Furthermore, it’s important to know that the amount you consume matters. She also adds that you probably need a lot of it to reap the collagen benefits.
However, with its numerous benefits, it’s worth making garlic part of your regular diet. As they say online, if you love garlic, take the measurement in a recipe and double it.
#9. Leafy Greens
Leafy Greens are also foods that increase collagen production naturally in the body.
It is well known that leafy greens are a key player in a healthy diet. As it turns out, they may also offer aesthetic benefits as well.
Furthermore, spinach, kale, Swiss chard, and other salad greens get their color from chlorophyll which is known for its antioxidant properties.
According to Gabriel, some studies have shown that consuming chlorophyll increases the precursor to collagen in the skin.
Another food on our list of foods that increase collagen production naturally in the body is Beans.
Beans are high-protein foods that often contain the amino acid collagen synthesis requires.
Furthermore, a lot of them are rich in copper, which is another nutrient necessary for collagen production.
#11. Tropical Fruits
Tropical fruits are also foods that increase collagen production naturally in the body.
Good examples of tropical fruits like mango, kiwi, pineapple, and guava are rich in Vitamin C.
Furthermore, Guavas also contain a small amount of zinc which is another co-factor for the production of collagen.
Cashews are also part of foods that increase collagen production naturally in the body.
Thus, the next time you crave for a handful of nuts to snack on, reach for Cashews. They are filling nuts that contain zinc and copper, both of which increase the body’s ability to produce collagen.
Oysters richly contain minerals, zinc, and copper specifically. These minerals activate molecules that are needed for collagen synthesis.
Additionally, Oysters are one of the most sustainable seafood choices you can make.
#14. Bell Peppers
Bell Peppers are also foods you can eat to increase collagen production naturally in the body.
Even as you add tomatoes to a salad or sandwich, red bell peppers can make a great addition. They are high-vitamin C veggies and contain capsaicin. Capsaicin is an anti-inflammatory compound that might fight signs of aging.
Another food you can consume to boost collagen production in your body is Tomatoes.
Also, it is another hidden source of Vitamin C. Just one medium-size tomato can provide up to almost 30 percent of this important nutrient for collagen.
Furthermore, Tomatoes contain large amounts of Lycopene, a powerful antioxidant for skin support.
As we get older, we produce less collagen in our skin yearly. Hence, we tend to see wrinkles and thinning skin as we get older.
Consuming foods that increase collagen production might also help create the building blocks (amino acids) you need to achieve your skin goals.