10 Natural Food Sources That Aid Collagen Production

Great skin starts with collagen. It’s a common protein found in the body and one of the most prominent factors that help promote a blemish-free and younger-looking skin at any age.

Luckily there are several delicious and natural sources of collagen or nutrients involved in collagen production that we can use in our daily diets. Here’s a list of the best ones that can help boost collagen production for healthy skin:  

1. Fish - If you love seafood, and particularly fish, it’s a win-win for you and your skin. 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’s not the meat but the skin and parts such as the 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.

2. 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 dip them in some hummus, there’s no wrong way to add bell peppers to your diet.

3. Tomatoes - 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 powerhouse 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.

4. Berries - 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, try some quality berries.

5. Beef - Everyone always asks where’s the beef, but they never ask what benefits beef can have for their skin. Weird, right? Well, it turns out beef 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. Try a bowl of delicious beef collagen brother or go ahead and order that steak for dinner, it’s all part of your skin care routine now. 

6. Citrus Fruits - When it comes to fruits that increase collagen production,  citrus fruits are your potent go-to. Some of your sweet and tangy favorites like oranges, limes, grapefruits, and lemons are packed collagen boosters. A medium-sized orange is said to contain over 70 mg of vitamin C, which is highly essential for collagen production in the skin. 

7. Eggs - 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. Eating eggs is an over-easy way to boost collagen production (see what we did there?)

8. Leafy Green Vegetables - The same leafy greens that your mom insisted you eat as a kid are the same ones that can aid collagen production as an adult. Which makes sense because moms are pretty much always right. 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.

9. Chicken - 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.

10. Garlic - Garlic lovers 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. 

Despite following a healthy diet, our collagen levels may drop at times. That’s when collagen supplements can come in handy. Some of the tried and tested sources of collagen can be found in the following Reserveage products: Collagen Replenish (Verisol®), Marine Collagen Powder (Naticol®), and Collagen Booster (Biocell®). It’s time to get a good boost of collagen for your skin.