Collagen boosting foods are just that. Foods that boost collagen production in the body.
Collagen boosting foods consist of a select group of real food containing natural sources of vitamins, minerals, fats, anti-oxidants and proteins that all work together to trigger collagen synthesis throughout the entire body. And that includes your skin too.
Eating collagen boosting food can deliver plumper firmer skin. Plus more collagen means a skin that is stronger, more resilient, and healthier.
The good news is you can find collagen boosting foods at practically every grocery store. And when you add them to your daily diet, you replenish lost collagen plus rebuild and restore new collagen leaving you with youthful, glowing, firmer skin.
And as most of these foods are anti-inflammatory, your whole body will also benefit from the bump up of collagen.
Now, I have identified 27 collagen boosting foods. These 27 are what I consider to be some of the best. But, before we dive into my top 27, lets dig into collagen and it's importance.
What is it?
Collagen is an important protein in our body made up of 20 amino acids. Collagen makes the skin elastic, youthful and supple.
Collagen is the cement, or the glue —as glue is more flexible than cement— that holds everything together.
There are twenty nine types of collagen that have been identified thus far. Each type plays an important role in nourishing the skin reducing the signs of aging and providing the skin with elasticity and strength.
Collagen is normally located within the dermis layer; it is the main connective tissue which offers support to the skin. Think of collagen like scaffolding of a building. As the scaffolding (dermal matrix) keeps the building standing straight up, so collagen acts in the same way, helping to keep your skin standing firm, in one place, wrinkle free, sagging free and firm.
As we age, the amount of collagen produced by the body decreases. The naturally occurring enzymes continue to break collagen down leading to the skin thinning. Your skin also loses its firmness and fullness, forming wrinkles.
Even though the body keeps on creating new collagen to replace what has been damaged, as we age, the production level of collagen goes down. So say good bye to youthful glowing skin.
Here is another stab at our rapidly dwindling collagen stores: The quality of collagen that is produced as we get older is compromised and not the same as in the early years.
Which is why we need to start eating collagen boosting foods TODAY, to ensure our skin looks as amazing tomorrow as it does today.
Lets begin...27 collagen boosting foods for younger looking firmer skin. Please read on.
1. Gelatin/Collagen Protein:
Gelatin is #1 on the list of collagen boosting foods. In case you didn't know, gelatin is a food and in reality gelatin is collagen protein. . And collagen is a type of protein. And the protein in gelatin contains an overabundance of the right amino acids necessary to boost collagen production.
See for yourself. Check out the amino acids found in gelatin in the wheel chart below.
Image source: Kellie Olver
Do you see how much glycine, proline and hydroxyproline is found naturally in gelatin? In fact, gelatin contains 10-20 times more collagen boosting amino acids —glycine, proline, hydroxyproline— than the traditional plant, whey and soy proteins.
And what this means is that gelatin gives you the most important building blocks to make more collagen. With more collagen, the skin appears firmer, tighter, more youthful and glowing.
A quick and easy way to add gelatin to your diet is with Triple K Collagen Protein Drink Mix, an all natural grass fed collagen protein derived from South American, non-GMO, Kosher, Halal collagen. I drink this every day and have been for the past 4 years.
Remember, as amino acids are the building blocks of protein, if you don’t have the blocks —you can’t build the building.
2. Almonds: Almonds do their part as one of the best collagen boosting foods as they are rich in Vitamin E. Vitamin E a vital antioxidant that helps in protecting the skin against sun damage. And we all know too much sunlight breaks down collagen.
Besides Vitamin E, almonds are full in healthy fats, vitamins, minerals and calcium. And protein. We all know protein is necessary to boost collagen.
I recommend raw over roasted almonds as all raw foods have not been heated over 112 degrees and the nutritional value is still intact. Because raw food has not been heat pasteurized, raw foods still contain living enzymes which are necessary for optimal health and collagen production.
3. Carrots: They are rich in Vitamin A which aids in slowing down the process of breaking down existing stores of collagen.
A dose of Vitamin A from carrots helps boost collagen.
Nutritionists also agree that carrots help greatly in providing natural source of protection against the ultra violet skin damaging elements. When you protect your skin from UVA and UVB rays, you help prevent collagen loss.
See what I mean? There is a reason why carrots are on the list of collagen boosting foods. So, say BUENO to carrots and watch your skin transform.
4. Avocado Oil: Avocado Oil is rich in Vitamin E, it protects the skin against free radicals while its omega 3 fatty acids helps in boosting the skin collagen levels. All these wonderful omega 3's do wonders for the cells of your body providing support to the fatty acid "halo" that surrounds them. I consider avocados and avocado oil one of the mother ships for collagen boosting foods and youthful looking skin.
5. Cabbage: Cabbage is known to contain collagen producing agents as it is rich in Sulfur, Vitamin C, Vitamin K, B1, B2 and B6, plus calcium, folate, copper, and magnesium. And the list goes on!
Cabbage has a strong presence of phytonutrients and antioxidants which helps in hydrating the skin and maintaining its elasticity.
There are various types of cabbages that can perfectly provide the nutrients that you are looking for, they include: Cannonball, Choy sum, January king cabbage, Portugal cabbage, Savoy cabbage and Winningstadt cabbage among others.
After all of that being said, go for purple cabbage as deep purple and deep red colored foods are highly nutritious and filled with anti-oxidants. Plus, purple cabbage is my favorite and tastes really good!
6. Soy Products: First things first. Forget about the bad press on soy. Soy does have great anti-aging, skin benefiting properties including getting rid of fine lines and wrinkles.
Genistelin, a plant hormone, is naturally found in soy, which actually aids in production of collagen.
The antioxidants makes soya a magical skin care food and perfect collagen boosting foods for younger looking skin as they help in controlling the ravages of free radicals and skin firming.
Choose Organic Non GMO soy products including, soy milk or tofu.
7, 8 and 9. Red Fruits: Red fruits including apples, cherries, and strawberries are no slouch in the collagen boosting food department as they contain several nutrients which help in increasing the levels of collagen in the body.
The presence of Lycopene and other antioxidants particularly increase the production of collagen as well as preventing the DNA damage in the skin cells.
When selecting, go ripe! Science has shown that for many fruits, the more ripe, the more anti-oxidants, plus the more vitamins and ooo so necessary minerals they contain.
10, 11 and 12. Red Vegetables including Beets, Red Potatoes, Red Peppers and Red Tomatoes: the more natural red foods you eat, the more collagen you get.
Red veggies are also high in lycopene. And red veggies, especially red peppers, contain huge amounts of Vitamin C. And Vitamin C is essential in the production of restoring collagen in the body.
Ever since I learned how much Vitamin C they have, I make sure I eat red peppers every day to boost collagen.
Did you know that two baby red peppers contain approximately 120% of your recommended daily dose of Vitamin C?
Red raw veggies are also rich in anti-oxidants which help in nourishing the skin and as I like to say, put a big giant roadblock as to the risk of cancer and heart disease.
Just read my blog on beets!
Let’s also remember red veggies are a big champion of helping to reverse the effects of aging and improving the skin appearance.
13. Beans: Beans are a crucial part of a diet rich in collagen boosting foods. Beans contain Hyaluronic acid.
Hyaluronic acid is known to support collagen production as well as maintain moisture and hydration within the skin. Put hyaluronic acid together with collagen and you have skin that want's to maintains it youthful appearance at every age with more elasticity and fewer wrinkles.
I am not sure you are aware of this but another source of Hyaluronic acid is rooster combs. Yes, the crown thing on the top of a roosters head.
No, I am not suggesting you go find yourself a rooster for dinner and save the crown for desert.
I am suggesting Hyaluronic acid is a wonderful anti-aging ingredient and look for it! Natural sources, such as beans, are better. Many skin care lines still use artificial sources. Ask questions when purchasing.
Research has told us Hyaluronic acid —now hold on to your collagen boosting foods here— can hold on to 1000 times— yes, you heard me correctly, its weight in water. Obviously it has the ability to restore water in your skin making wrinkles and lines less visible.
It also accelerates the production of collagen, nourishes skin and promotes firm skin and healthier joints.
14 and 15. Flax Seeds and its Partner in Health- Walnuts:
Both flax seeds and walnuts both deserve a place on the best collagen boosting food list. Both are a great provider of omega 3 fatty acids and both known to lower the risk of heart disease, help in the growth, development and functioning of the brain plus increase collagen production and reduces the risk of skin cancer.
And lets not forget they taste good too!
Walnuts also help reduce stress and in reducing stress, you help prevent collagen loss. And isn't that what we want...
16 and 17. Green and Black Olives: Including green and black olives in the diet is one of the most important decisions for those who are looking to eat collagen boosting foods to keep their collagen levels high. They are rich in sulfur, a component which plays a great role in formation of collagen in the body. Sulfur has been used since immemorial times in treatment of skin diseases and is known for reducing skin oiliness and prevention of pore blockage.
18 and 19. Oranges and Lemons: Besides gelatin, oranges and lemons are some of my favorite collagen boosting foods. They are rich in Vitamin C, a nutrient which plays a vital role in increasing the production of collagen in our bodies.
Oh and let’s not forget red peppers! I spoke about them earlier in the article. They have the highest amount of naturally occurring Vitamin C of any fruit or vegetable. Vitamin C is necessary to trigger the non-essential amino acid proline to generate the production of collagen! And that means younger, youthful glowing skin.
Bottom line is this: Vitamin C is absolutely necessary to make collagen.
And as an antioxidant, Vitamin C is powerful preventing sunburn and reversing age related skin damages.
Source: Dr. Oz
20. Turkey: Turkey should be at the top of your list of collagen boosting foods.
Besides boosting collagen, there are also so many great anti-aging benefits of eating Turkey.
Turkey is is known for presence of Carnosine, a component that helps in reducing cross lining process. As an amino acid, it helps in reducing the skin aging process and improves the skin firmness.
Turkey also contains the vital nutrient Zinc which is known for its ability to increase your skins propensity to hold water which keep skin firm and plump. And it is also known to reduce inflammation and enhances the skin cell growth process through increasing the production of Elastin and Collagen.
See what I mean! Turkey is a rock star when it comes to youthful glowing skin!
Turkey also contains Tryptophan —the amino acid know to make you sleepy and relaxed after turkey dinner— is also the amino acid responsible for converting gelatin into a complete protein.
Opt in for organic, free range turkey. And be on the lookout for deals at the supermarket and don’t forget to shop around for the best per pound price!
21. Sweet Potatoes: The tubers contain Vitamin C and Carotenoids, components which are known in boosting the production of collagen.
Sweet potatoes are also known to increase the presence of hyaluronic acid in the body and skin. And we now know how important getting hyaluronic is for collagen production and smooth, plump looking skin.
I would never have guess sweet potatoes as being a collagen boosting food. Would you?
22. Coconut Oil: Besides being another amazing superstar on the list of collagen boosting foods, coconut is a super-food with multiple beauty as well as health and home benefits too.
Coconut oil is rich in selenium, a component which helps the skin in remaining smooth and tight. This collagen boosting super-food is terrific to use as an overall face moisturizer or nutrient dense anti-aging eye cream.
How much coconut oil should you eat per day? I have heard anywhere from 1 to 3 tablespoons per day. Any amount is better than no amount.
The next 3 seeds are a wonderful addition to your collagen boosting food choices.
23. Sunflower Seeds: High in protein, essential for collagen production, sunflower seeds also contain copper and iron which help to PREVENT collagen degradation. You get a double whammie here on both ends - sunflower seeds help to make make collagen and help in saving collagen.
Sunflower seeds also contain magnesium and zinc, both minerals necessary in the process of making collagen.
24. Sesame Seeds are also full on minerals especially Zinc, which, as we have already spoken about, is necessary to support collagen production, which in turn can revitalize saggy skin. An extra bonus for you, zinc is a mineral necessary to repair damaged skin and other tissues in the body.
25. Chia Seeds: Chia seeds are a collagen boosting food that promotes youthful glowing skin.
Besides being a ringleader provider of antioxidants and super full of protein, (chia is a complete protein after all) chia seeds are considered one of the most nutrient dense food on the planet. And one of the best providers of the highly sought after omega 3 fatty acids.
Gram per gram Chia seeds contain more naturally occurring omega3’s than salmon. The naturally occurring Omega3’s are a component which softens wrinkles and helps keep the skin and skin cells both plump and hydrated.
Chia seeds are also contain an army of collagen boosting vitamins and minerals including Vitamin E, B's, Zinc, Magnesium, and copper, all of which your body needs for collagen replenishment and optimal health
26. Oysters: A collagen boosting food? You bet ya! Oysters are not just to increase the whoopie factor in the bedroom as oysters are known as being aphrodisiacs, but did you know oysters are considered almost a perfect food containing some of the absolute necessary elements essential for life!
Including protein and skin loving Vitamin C and zinc, all necessary for collagen production.
27. Wild Salmon: No matter what researcher you follow or study you read, they all say protein is good for you and is a terrific collagen boosting food. Salmon is one high protein food rich in Omega3’s which also support collagen production. Choose wild salmon over farmed salmon.
So there you have it. 27 collagen boosting foods for firmer, younger skin. Each and every one of them necessary for an ageless nutrition lifestyle.
From almonds to avocados, to cabbage and carrots, walnuts and flax seed; the deep red and purple colored fruits and vegetables; coconut oil and soy products and finally gelatin and wild salmon Plus, let us not forget about Vitamin C rich lemons and limes plus the infamous red bell pepper —beating out every fruit and vegetable with the highest concentration of Vitamin C, necessary for the production of collagen.
Each and every one of 27 Collagen Boosting Foods play a vital role in aging backwards, keeping you mentally sharp, physically strong, happy and future looking.
I hope you enjoyed this article. Please pass this on to your friends and family. Or someone else you feel would like this article.
Your mission, and I know you have decided to accept it, is to grow younger every day! Remember, we are all in this together.
Till next time,
Growing Younger Everyday