19 Foods That Can Help You Increase Collagen Production For A Healthier Skin

Having already written about how a decline in collagen production is one of the reasons some people age prematurely, it’s time to look at a few things you can do to help boost your collagen levels.

But before we start…

What Is Collagen?

Collagen is the most abundant protein in the connective tissue of animals. It is formed from amino acids such as arginine, glycine, hydroxyproline, and proline,

It is used to help create almost one third of the proteins we need, and you can find collagen in blood vessels, bones, cartilage, corneas, intervertebral discs, ligaments, our gut, skin, teeth, and tendons.

Its uses include keeping our skin elastic and supple, and the replacement of dead skin cells.

Foods That Support Collagen Production

The following foods and food types can all help stimulate production of the collagen that your body needs to stay looking youthful:

1. Algae. More and more research is uncovering the many benefits of marine plants, and algae (e.g. chlorella) is just one of them. It helps your skin by being able to reduce or eliminate oxidation.
2. Aloe Vera. This plant is well-known for its healing properties (e.g. soothing your skin after being sunburned), and many people may be familiar with it as a topically applied product. However, you can also find ingestible versions of aloe vera, such as juices (my favourite is a watermelon and peach flavour), and supplements – all of which can help increase your body’s production of collagen.
3. Avocados (Including Avocado Oil). High in vitamin E and plant steroids, this fruit, or its oil (which should be taken internally, not rubbed into the skin), can help protect your skin because it protects your skin from the damage caused by free radicals.
4. Beans. These contain hyaluronic acid, which plays a crucial role in the health of your connective tissue. It is also believed to have anti-aging properties.
5. Blueberries. One cup of blueberries gives you almost a quarter of your daily vitamin C, which has many benefits, including skin health.
6. Bone Broth. A recent study suggests that the gelatin in bone broth breaks down to form collagen.
7. Cabbage. This vegetable contains a bunch of nutrients needed for a healthy body (and skin), including antioxidants, calcium, fibre, iron, magnesium, manganese, phosphorous, potassium, phytonutrients (e.g. isothiocynates, lutein, sulforaphane, thiocyanates, zeaxanthin), vitamin B6, vitamin B9 (folate),and vitamin K.

   And if your overriding memory of cabbage is that overboiled green goo you had at school, it doesn’t have to be that way – there are many varieties of cabbage (e.g. bok choy, Savoy, white), and there are other ways to cook it than boiling.

8. Carrots. Although these are one of the red vegetables (see below), they are listed separately because of their high vitamin A content. This vitamin is used in collagen production, and it also helps slow down the breakdown of collagen as well as increasing blood flow to your skin.
9. Cheese. This is another source of the amino acid proline.
10. Coriander Leaf / Cilantro. A good source of vitamin C (see below), it also contains linolenic acid, another antioxidant that can help counter the damage caused by free radicals.
11. Dark Leafy Greens. This category of foods includes vegetables such as kale, rocket (aka arugula), spinach, and Swiss chard, and they are rich in vitamins A and C.
12. Eggs. These contain many amino acids that are used to help build proteins, and collagen.
13. Garlic. Among its many claimed health benefits, garlic is a great source of sulphur, which is another compound used to create collagen.
14. Ginseng. Known for its anti-aging properties and antioxidants, you can take this either as a supplement, or as a herbal tea infusion.
15. Olives. Both green and black olives also contain sulphur.
16. Omega-3 Fatty Acids. These can be found in egg yolks, some fish (wild-caught Alaskan salmon is your safest option), some seeds (e.g. chia, flaxseed), and walnuts. Omega-3 fatty acids also support the production of collagen.
17. Red Fruits And Vegetables. This group includes items such as apples, beets, carrots, cherries, guavas, oranges, red peppers, red potatoes, strawberries, and tomatoes. The redness in these foods comes from lycopene, which is an antioxidant.
18. Turkey. This meat contains carnosine, which has many benefits, including anti-aging capabilities, blood sugar stabilization, gut health, memory and cognitive health, and the elimination of free radicals.
19. Vitamin C. This too is an antioxidant that is used in collagen production, and you can find this in many foods, especially fruits such as lemons, limes, mangoes, oranges, papayas, pineapples, and strawberries.

Other Natural Ways To Boost Collagen Production

Here are a couple of other non-food-related ways you can use to increase your collagen levels.

1. Exercise. I’ve talked about the benefits of regular exercise many times, but of interest here is the fact that it can help reduce signs of aging while protecting collagen and keeping your bones, joints, muscles, and skin healthier for longer.
2. Red Light Therapy. This is an FDA-approved but still somewhat controversial therapy for anti-aging, pain relief, and wound care, although some people claim other benefits for it too.

   The theory is that visible red light penetrates your skin to a depth of 8 – 10 mm (which is about one third of an inch) and stimulates your body’s natural processes at the cellular level.

   Note that this therapy uses visible red light, sometimes with some near-infrared light too, but these are not the same as infrared lights.

Conclusion

Just as there are plenty of ways to impede your body’s ability to produce collagen (see my other article about premature aging), there are also some easy ways to boost it through a few dietary changes.

And while the above foods are great for collagen production, you will find that most of them have other healthy properties too – just search for any of them on this site (click the magnifying glass icon at the top right of any page, or, on a mobile device, click the three white bars at the top right and you’ll see the search box) and you’ll likely find articles on other health-related subjects where they can be of benefit.

As with so many health-related issues, it’s largely a case of doing more of the right things and doing fewer of the wrong things.

And finally, don’t forget to check out these collagen-boosting recipes.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Aloe Vera Juices
2. Aloe Vera Supplements
3. Aloe Vera Watermelon Peach Drink
4. Red Light Therapy
5. Red Light Therapy Lamp