• Kellie Olver Updated

27 Collagen Boosting Foods for Firmer, Younger Looking Skin


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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.

I have identified 27 foods that either contain collagen or are necessary for the synthesis of collagen in your body. 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 now thirty 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 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.

Gelatin #1 Collagen Boosting Foods for Beautiful Skin

See for yourself. Check out the amino acids found in gelatin in the wheel chart below.

gelatin amino acids

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.

Triple K Collagen Protein derived from gelatin.

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 appearan