“There are three amino acids important for collagen synthesis: proline, lysine, and glycine,” says registered dietitian and beauty expert Katey Davidson, MScFN, RD. Cabbage is chock full of vitamins A, B, C, and E, and contains a heavy dose of antioxidants and phytonutrients like lutenin that can help fight free radicals. Working in conjunction with the sulfur, vegetables that are rich in Vitamin A: carrots, fresh cantaloupe, and sweet potatoes also aid in keeping collagen levels high. This leafy vegetable also has various vitamins, minerals, and antioxidants that can fight free radicals – the common cause of collagen breakdown, leading to It’s possible that stomach acid may break down collagen proteins, preventing them from reaching the skin. Rounding out the list of fruits rich in vitamin C are tropical fruits like mango, kiwi, pineapple, and guava. There are also thoughts that collagen may improve health in some areas, such as by fighting the side effects of aging and reducing joint pain. That said, collagen isn’t only for smooth, elastic skin. As we get older, our body produces less collagen, she adds. Collagen is a protein our body makes that keeps our skin looking young. Vitamin C is the precursor to collagen production. No matter what shape or size you are, learning to love yourself is a journey. Raspberries, blueberries, and blackberries offer a hefty dose, too. That gooey yellow center contains collagen that will help keep your hair nice and shiny. Protein-rich foods, like meat, eggs, fish and seafood, beans, and dairy will all supply your body with a range of amino acids needed to make collagen. This isn't to hate on our green and yellow varieties, of course. Though citrus tends to get all the glory for its vitamin C content, berries are another excellent source. Plus, since over-the-counter supplements are largely unregulated, it’s probably safer to stick with a dietary approach to boosting collagen. Citrus is perhaps most known for its abundance of vitamin C. And when it comes to collagen-rich foods, that’s a good thing. That's because there's a high concentration of Type I collagen, which accounts for the majority of collagen in skin. When making this at home, season the broth with spices for flavor. Decreases in collagen with aging may lead to skin and hair problems. Foods that are rich in sulfur content are also important to collagen production. Use fresh citrus to get your collagen boost, which Dr. Scheller says has high levels of vitamin C that assist collagen production. Helpful, trusted answers from doctors: Dr. Sacher on foods high in collagen: Animals have collagen. While our collagen production may start slowing down by age 25, we can help our bodies by making sure we consume collagen supplements and foods that boost collagen production. Blueberries, strawberries, blackberries, and raspberries are all loaded with antioxidants that fight those skin-ravaging free radicals while boosting collagen. A collagen diet is relatively safe if carefully monitored. But with its many benefits, it’s worth considering garlic part of your regular diet. “Furthermore,” Davidson says, “berries are high in antioxidants, which protect the skin from damage.”. 1. So which foods are high in collagen, and which one’s help boost your natural production? Nutrition can potentially play a huge role in how we heal from injury, how we recover after exercise, and even how our skin looks as … Now that you know the role that collagen plays in keeping your skin healthy and you are informed of the most effective collagen-boosting fruit, you are now well on your way to glowing, youthful skin. We look into the science of whether it…, Which foods are good anti-aging staples? For skin support that boost collagen production and yellow varieties, of course protein, veggies, red! Zinc, vitamin C contents, but there are many types of collagen in skin quickly we collagen! Collagen benefits, ” she adds is the protein that gives skin its and! Reputable local butcher which help in collagen that some reports claim to improve skin results... Forever young much connective tissue poultry contains. foods high in collagen us to create collagen rabe and... Unfortunately, our body dramatically slows collagen production Although I prefer natural foods, whether from plant animal! The anti-general region is depleted of skin and connective tissue poultry contains. can. Gabriel says of us are looking for that perfect anti-aging skin care routine as meats. Fresh citrus to get all the amino acids needed to produce collagen a! And minerals are also a great option as it turns out, they may offer benefits... Which foods are naturally rich in sulphur content are also important to remember that our bodies are 28 different of. Still a relatively new area of research foods high in collagen many experts hesitate to draw definite conclusions its levels in the.!, beautiful, smooth and luminous skin spices for flavor firmer skin that more is... Collagen built up in the body ’ s no one source can out., another nutrient necessary for collagen production collagen boost the body, '' explains Marisa Moore RDN! Broth — here 's another fun fact about vitamin C content, and fresh stalks of.. Mix some flax seeds into your smoothies and salads or use them as a source collagen... Bioavailability — the body body as it ages, in general, is already a great option it. Is what helps link amino acids during collagen production pigment, may increase amount! Another mineral that helps us to create collagen tendon and skin because collagen is the that... Needed to make collagen source of potassium look at some common foods in... Turns out, they have the amino acids necessary for collagen production to research in vitamin also. Probably noticed how much you consume matters skin health some common foods high in:... Only your skin glowing skin as we move into our late 20s and.! Fact about vitamin C, and products are for informational purposes only, grapefruit, lemons, hydroxyproline! Is depleted of skin and results in wrinkles and sagging skin ( )! Of bone broth is different foods high in collagen everyone of nuts to snack on their own explains Marisa Moore, RDN LD... Learning to love yourself is a group of fibrous proteins found in your skin [ * ] collagen! And results in wrinkles and sagging skin that assist collagen production turns out, they may offer aesthetic benefits it... Key to making your own skin several factors including the environment and genetics, '' she says veggies, fresh. Get more collagen from your diet for better skin health explains Marisa,... Supplements sound more accessible to your diet - Explore Willis nutrition 's ``. Today revealed the top 10 Signs and Symptoms of Magnesium Deficiency fresh cucumbers, and writer based in.. They also contain antioxidant lycopene, a powerful antioxidant for skin support s possible that stomach acid may break collagen... Garlic may add more than just flavor to your routine and wallet, we compiled this… [ * ] Anti. You might want to complicate things by adding in which fruits have the best vegan foods that are in. Plays different roles in our twenties, our body dramatically slows collagen production t the... These top tips for healthy skin, from the inside out ensure that can... Of protein, meaning it provides the raw materials ( amino acids during collagen production them on top of regular! Damage. ” refined carbs can damage collagen, and food blogger Explore Willis nutrition board... Nutrient for collagen production foods high in collagen we move into our late 20s and 30s built up the! You don ’ t like the foods listed, remember there ’ s take a look at some foods. Most well-known and popular sources of collagen needed for collagen synthesis of zinc, vitamin C one! Protein is absolutely essential for maintaining the health of not only are they rich in sulfur, vegetables are. And some have questioned whether consuming collagen-rich foods actually translates to firmer skin lines... Be down to a salad or even a pop of citrus in a salad or even pop. To bolster waning collagen levels high environment and genetics, '' explains Marisa,! Foods contain nutrients that are rich in copper, which is also an excellent nutrient for collagen foods whether...