Want to increase your body’s collagen content naturally? Your kitchen might already have what you need. Some foods contain specific nutrients that help your body build and maintain good collagen levels. Let’s explore 10 foods that can improve your skin’s natural, youthful glow from within.
Egg Whites
Let’s start with a breakfast superstar. Egg whites are filled with proline and glycine, the amino acids your body uses to produce collagen. Whip them into cloud eggs by separating whites, beating until fluffy, creating a nest, and returning the yolk. They’re Instagram-worthy and skin-supporting.
Bell Peppers
Did you know your body can’t form collagen without vitamin C? Red bell peppers have plenty, even more than oranges. Slice them thin and quick-pickle with rice vinegar and honey for a zesty condiment, or stuff them with quinoa and roast until tender. They’re especially powerful when eaten raw.
Bone-In Fish
The magic isn’t just in the flesh. It’s also in those tiny, edible bones you find in canned salmon or sardines. They contain collagen peptides that benefit your skin. Moreover, the calcium content is high, which helps fortify the skin’s barrier and regulate new skin cell production.
Garlic
Garlic makes everything tasty and more than that. The sulfur compounds in garlic help synthesize and prevent the breakdown of collagen. It also has antioxidants that protect your skin cells from damage. As a bonus, garlic’s anti-inflammatory agents can soothe and reduce acne, too.
Oranges
Along with the high vitamin C content, oranges’ white pith has hesperidin, an antioxidant that improves blood circulation in your skin. This makes sure oxygen and nutrients are reaching your skin cells, promoting cell regeneration and a vibrant complexion.
Pumpkin Seeds
These little seeds are filled with zinc, another famous collagen booster. Toss them with tamari and roast until crispy for a savory snack. Beyond snacking, you can also blend them into pesto or sprinkle over your morning oatmeal. They’re especially delicious when sprouted first.
Oyster Mushrooms
Oyster mushrooms have copper, an important mineral that activates your body’s collagen-building enzymes. Tear them into strips, toss with olive oil, and roast until crispy for plant-based “bacon.” Their meaty texture makes them ideal for sandwiches or salad toppers.
Chickpeas
The amino acids in chickpeas support your body’s collagen synthesis. Chickpeas are also a good source of protein and fiber that help your skin stay firm and healthy. Try to make hummus or roast chickpeas with different spice blends until crunchy.
Leafy Greens
Kale, spinach, and collards are packed with antioxidants that help protect collagen from damage. For a nutrient boost, try massaging kale with olive oil and lemon juice—this softens the leaves, enhances nutrient absorption, and makes for a tender, flavorful salad base.
Strawberries
Strawberries come with Vitamin C and ellagic acid that together work to maintain collagen in your body. As Vitamin C aids in collagen fiber production, ellagic acid prevents collagen breakdown. You can add strawberries to your yogurt for a refreshing snack or slice them over toast with ricotta.
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