Foods to Raise Collagen Production for Youthful Skin

Foods That Can Help to Build Collagen Naturally

Aging happens. It is just one of the few inevitabilities of life. But if we could, many of us will choose to remain young. This explains the willingness of most people to try a variety of skincare and beauty products. A major goal of most of these different approaches to slowing aging is to boost collagen production. But let’s face it, the anti-aging products and procedures can set you back by a large sum of money. Do you know that there are foods that can actually boost collagen production in your body? Yes, there are! Read on to find out some of these.

Collagen overview

Collagen is the main structural protein in the skin and other connective tissues in the body, including the tendons and ligaments. It comprises a variety of amino acids, including Arginine, proline and glycine. Located within the dermis layer, this protein provides support for your skin structure. This is the main secret behind the supple, firm look you’d usually observe in the skin of younger people. Researcher have identified about two and half dozen of collagen in the body. Type 1 is the most abundant in the body.

As with most naturally-occurring substances in the body, the level of collagen in the body reduces as people get older. Enzymes in the body breaks down the vital protein, reducing its amount in the body. Of course, this leads to appearances of skin thinning, fine lines and wrinkles. This decline is said to become especially significant from somewhere around the mid-30s. This raises the need to boost collagen levels by whatever means that works.

Foods that can boost collagen levels

You have the option of using skincare products or undergoing special skin treatments to raise collagen levels for youthful appearance. These days, some people are even said to drink collagen from animal sources to look younger. The following are some of the foods you need to eat more of to enhance production of this structural protein.


It is well known that beans offer a great source of protein. But some people just don’t seem to like them. Considering collagen is a protein, it is understandable that you can boost its production by upping your beans intake. Another thing is that this food is rich in hyaluronic acid. This helps your skin to retain more water and look smooth while also enhancing skin elasticity.


Nutrition experts suggest fish can help to stimulate more collagen in the body. Salmon and tuna are two of the fish that are known to be more beneficial in this sense. They promote stronger cells for a more youthful skin. Fish enhances the health of skin cells, which are bounded and protected by a fatty membrane, with omega-3 fatty acids. These enable the cells to provide sufficient support to the skin structure.


You can practically never go wrong when you choose to include fruits in your diet. They promote your overall health and wellbeing. But do you know that they can also support collagen production? This is true especially with colorful fruits such as strawberries, cherries and oranges. These are quite rich in antioxidants that protects against free radicals that can tell on your looks. For example, vitamin C is helpful for collagen synthesis. You can get it in abundance in citrus fruits such as oranges and lemons.


Hardly will you find people talking about healthful eating without mentioning vegetables, usually along with fruits. The two practically go hand in hand. Green, leafy vegetables offer you antioxidants and other nutrients. This makes them useful in fighting health issues. Among the antioxidants on offer is lycopene, which protects against sun damage and collagen breakdown. Cabbage, in particular, is an amazing collagen booster, offering a variety of antioxidants and phytonutrients, including lutein, zeaxanthin and isothiocynates. Vitamin A, found in brightly-colored vegetables such as carrots, promotes production as well.


This shellfish can be very beneficial for boosting your collagen levels. Why? It is a great natural source of zinc, which is said to be very useful for the synthesis of this key structural protein. Oysters are low in calories and offer a variety of other vitamins and minerals, including vitamin B12 and iron. They provide several other health benefits as a result of this.

Avocado oil

This provides a wonderful source of omega-3 fatty acids, which make it useful for ramping up collagen production. Avocado oil also helps in preventing skin cancer. It packs in plant steroids and vitamin E that protect against free radical damage and significantly reduce age spots. As a result, the oil perfect for promoting skin rejuvenation. Individuals with dry or damaged skin will especially find it valuable.


This is another great source of zinc that boosts collagen and elastin production. The benefits of the mineral doesn’t stop there. It improves your immunity and guards against heart attack and stroke by lowering blood pressure. Another great thing about turkey is the presence of carnosine. This naturally-occurring amino acid offers considerable assistance in fighting skin aging and restoring elasticity. Turkey is in particular worth considering if you have dry skin.


You can get a collagen raise when you consume soy products, such as cheese, tofu or soy milk. This is because they contain a plant hormone known as genistein. This not only induces collagen production, but also inhibits the activities of enzymes such as MMPs that contribute to aging. But you need to tread with caution if you are sensitive to soy.


Rich in the sulfur, green or black olives can be of great use in encouraging collagen synthesis. So you will be doing wonders to your skin when you include these in your diet. The natural mineral is very popular for treating a variety of skin issues, including dermatitis, pimples and inflamed skin patches. It is the reason you find it in numerous skincare products. It reduces the problem of oily skin.


We already mentioned that omega-3 fatty acids are quite useful for boosting collagen production. Flaxseeds make an excellent food choice for getting these essential fatty acids, which have to be obtained from diet. They not only help with collagen synthesis, they also help against skin cell damage from UV radiation. This makes them useful in reducing the risk of skin cancer. Flaxseeds also lessen the risk of having heart disease while improving mental health as well.

These foods offer you a great way to boost collagen production without spending lots of money on skincare products or cosmetic procedures. Besides, the role of a great, healthy diet cannot be overemphasized when it comes to youthful skin and good health.




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