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Natural Foods to Boost Collagen

When we talk about great skin, collagen is an essential element that you cannot overlook.


Gene Bruno

Aug 4, 2021

Collagen is a common protein found in the body and one of the most prominent factors that help promote a blemish-free and younger-looking skin that most of us long for. 

There are several natural sources of collagen that we can use in our daily diets. And, here’s a list of the best ones that can help boost collagen production for healthy skin: 


If you love seafood, and particularly fish, it’s a win-win for you! In addition to amino acids, fish is known to be a great source of collagen. The marine food boasts a high level of Type 1 collagen that accounts for most of the protein in our skin. However, it is not the meat but the skin and parts such as head and eyeballs of the fish that contain the maximum amount of collagen. So, the next time you’re eating a delicious portion of salmon, remember to keep the skin on!

Bell Peppers:

Bell Peppers are high in vitamin C, which is a primary nutrient in collagen synthesis. They additionally contain capsaicin – an anti-inflammatory compound that helps in fighting skin aging. Toss them in a salad or consume them otherwise, but don’t forget to add the delicious bell-peppers to your meals!


Collagen production and vitamin C go hand in hand. And a rich source of the latter is tomatoes. One medium-sized tomato is known to contain up to 30% vitamin C, making it a favored food for collagen synthesis in the skin. It also contains lycopene, an antioxidant that is great for healthy skin. Include the mighty red fruit in your diet sooner, if you haven’t already.


From strawberries and raspberries to mulberries and blueberries, the berry family is a great source of vitamin C. Berries are also high on ellagic acid that can help protect from the harmful UV rays. If you’re looking to improve the quality of your skin, its time you befriend these berries.


Who doesn’t like a mighty big beefsteak? Well, it turns out that relishing it can do wonders for your skin. Beef contains three amino acids that are crucial for collagen production, namely – glycine, proline, and hydroxyproline. It also contains a good dose of zinc, which also helps in boosting collagen levels. Relish in a bowlful of beef collagen broth or indulge in a beefsteak dinner, it’s all for the skin after all!

Citrus Fruits:

When it comes to fruits that increase collagen production, the citrus ones must be your go-to. We’re talking about them oranges and sweet limes! A medium-sized orange is said to contain over 70 mg of vitamin C, which is highly essential for collagen production in the skin. Similarly, grapefruits and lemons are also popular as fruits that can help promote collagen production. 


Ever wondered why eggs are recommended for good skin and hair? Well, your answer is the proline in the egg whites. The essential amino acid helps boost collagen production in the skin and helps maintain the skin’s elasticity. The yolk further contains collagen that can help build a glowing skin. So, eggs for breakfast, anyone?

Leafy Green Vegetables:

Which vegetables can aid collagen production? The green ones! Your mother has probably berated you about eating your greens as a child. And go figure! It turns out that she was right in doing so! Leafy vegetables such as spinach, kale, and Swiss chard are known to acquire their color from chlorophyll, a component that plays an essential role in collagen production. Include leafy greens in your salads, smoothies, and broth for younger-looking skin!


While shredding chicken, you may have noticed a string of connective tissues that the meat contains. These tissues are a great source of chicken collagen! Furthermore, chicken neck and cartilage are also used as a source of collagen for treating arthritis. It’s time for some chicken broth for the skin!


Garlic lovers in the house, unite! A popular sulfur-rich food, garlic is known to increase collagen production in both skin and joints. It also contains taurine and lipid, which can help repair damaged collagen fibers. So, garlic butter and loaves of garlic bread can surely do us some good, right