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11 Best Foods to Increase Collagen Naturally » Simple and Healthy Recipe! ✅

Like the building bricks, collagen is what supports and protects the outer layer of our skin. And unfortunately, as we age, both time and gravity take a toll on our dermal layer and we begin to see unwanted wrinkles and sagging. [source].

Our skin gets thinner (if only our hips did, right?) because we start losing collagen. This is caused by an increase in free radicals and toxic compounds over time. [source]. This aging process is largely due to sun exposure, pollution, chemicals, smoking, chronic stress, and nutritional deficiencies. [source].

So while you work to eliminate some of the other factors, skip the plastic surgeon and makeup counter and help boost collagen naturally with these 11 Best Collagen Foods. Your face will thank you!

Many things can be to blame, but the good news is that collagen can be boosted with the right diet. Sure, you may not find the same youthful look you did in your 20s, but there are plenty of natural remedies to increase and strengthen collagen to keep you feeling and looking your best.

Amino acids are the building blocks of collagen, so it is important to incorporate foods rich in vitamins and protein, and vegans, don’t worry, as everyone knows there is plenty of protein in plant foods and meat alternatives.

More importantly, the natural antioxidants, vitamins, minerals, and other nutrients in whole plant foods have been shown to slow the aging process, remove toxins, and repair cell damage. [source].

11 Best Foods to Build Collagen

1. Cabbage

Believe it or not, cabbage is one of the most well-known foods for increasing collagen production. This versatile leafy vegetable is packed with vitamins A, B, C and E [source].

Cabbage, in particular, contains a hefty dose of color pigments that act as powerful antioxidants that can help fight free radicals [source].

Cabbage is a popular fermented ingredient, and we have the perfect kimchi lunch wrap to help you fill up on this collagen-boosting vegetable. Or you can mix it with rice and cheese for the most flavorful dinner.

two. Avocado

Here again our knights in shining armor: avocado! As we know, avocados are great for natural skin care. They are rich in vitamin E, which helps fight free radicals, especially in the skin [source].

They also provide omega-3 fatty acids, which increase collagen production. While many of us can eat a bowl of guacamole day or night, try expanding your horizons with our recipe for Creamy Avocado Soup or Avocado Fondant.

3. Fish

Omega-3 fatty acids are essential for maintaining healthy skin [source], and fish is rich in them, especially tuna and salmon. Our skin cells are surrounded by protective fatty membranes and omega-3s are essential to support these cells.

To help get you started on your omega-3 journey, try this baked salmon pesto recipe.

4. berries + vegetables

Here’s another example of how the rainbow of foods plays different roles in our health. In particular, red vegetables contain the antioxidant lycopene, which essentially acts as a natural sunscreen and collagen booster. [source].

So the next time you’re preparing for a trip to the grocery store, check off foods like bell peppers, tomatoes, and strawberries on your shopping list.

5. Beans

Beans are well known for being a good source of protein, but they are also rich in polyphenols, antioxidants that protect the skin and ultimately lead to slow collagen loss. This is especially true of dry beans, such as kidney, navy, black, and pinto beans. [source].

Soybeans (actually all soy products and tubers) contain hyaluronic acid which works to keep skin hydrated, plump and firm. [source]. And when skin is well hydrated, it’s easier to prevent fine lines and wrinkles. Beans are delicious in many recipes, like our Vegan Green Bean Casserole.

6. Garlic

Garlic packs quite a punch for such a small vegetable. Packed with sulfur, lipoic acid, and taurine, garlic helps stop collagen breakdown and works to rebuild collagen fibers that have been damaged over the years. [source].

You can add garlic to just about any dish, so the next time you’re cooking a big meal, add an extra clove for your skin. Or try this herb sauce for a week of tasty dinners.

7. carrots

Not only are they great for fighting acne, carrots are also great for boosting collagen due to their high vitamin A content. [source]. Carrots increase the elasticity of our skin, helping to naturally restore collagen, as well as increasing blood flow to the skin’s surface.

There are a million ways to use carrots in the kitchen, but have you ever tried a carrot coconut smoothie?

8. Citric fruits

Lemons, oranges, limes, and grapefruit are great ingredients for our skin health. From acne to treating dark spots, they can definitely protect against virtually any skin problem, including collagen decline.

Vitamin C dosage stabilizes collagen structure to naturally improve skin structure. [source]. Like many other plant compounds, citrus fruits are rich in antioxidants that fight the free radicals of aging.

9. flax seed

A perfect addition to smoothies and salads, flaxseeds are a great source of fiber and skin-friendly omega-3 fatty acids. Our bodies can’t make these types, so it’s important to eat plenty of foods with omega-3 fatty acids, such as flax, hemp, and chia seeds.

Its effect on the skin is related to an impressive anti-inflammatory action, which stabilizes collagen and helps prevent it from breaking down with aging. [source]. Check out our Strawberry Cream Smoothie Bowl to deliciously enjoy this important ingredient or make some energy balls.

10. Dark, leafy vegetables

We know that dark green leafy vegetables are absolutely fantastic for our internal organs, but they also do wonders for our skin. Packed with phytonutrients, vitamins, and minerals, greens like cabbage, spinach, and kale are high in water content to keep skin hydrated.

They are rich in antioxidants and anti-inflammatories that help prevent the breakdown of collagen. For a true collagen-boosting meal, try our coleslaw that incorporates some extra collagen promoters, oranges, blueberries, and pomegranate seeds.

eleven. Soy

Foods that contain soy are excellent options to increase the production of collagen in our skin. [source]. Soybeans contain a plant hormone called genistein, which increases collagen, strengthens skin, and blocks enzymes that can age skin. [source]. For a healthy dose of soy, try our Banana Chocolate Chip Muffins made with lactose-free soy yogurt.

This publication was medically reviewed by Dr. Kimberly Langdon, MD, a university-trained OB/GYN with 19 years of clinical experience. Learn more about it Hello Glow Medical Review Committee here. As always, this is not personal medical advice and we recommend that you discuss it with your doctor.

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