Increase collagen in the skin

Foods That Increase Collagen

Mary Smith
By Mary Smith. Updated: February 13, 2017
Foods That Increase Collagen

Collagen is a protein that is present in all the major body structures such as bones, tendons and ligaments, and it is vital in keeping your skin healthy, young and beautiful. As you get older and thanks to hormonal changes, it is normal for our collagen levels to fall and we can see its impact on the condition of our skin, which may become looser, less flexible and look older. Therefore, it is essential to have a balanced diet to help us increase the collagen levels in the body. Pay attention to the following OneHowTo article and discover how to do this by knowing which are best foods that increase collagen.

You may also be interested in: What Fruit Has The Most Collagen
  1. Why is collagen important for the skin?
  2. Vitamin C rich fruit
  3. Vitamin K rich vegetables
  4. Omega 3 rich food
  5. Soy products
  6. Sulfur rich foods

Why is collagen important for the skin?

You should know that collagen makes up most of the skin dermis, and out of its many roles, it is essential in creating a protective barrier that keeps out the toxic substances and polluting external agents that can damage it. It also helps maintain elasticity, flexibility and firmness of the skin tissue, preserving its youth and minimizing the effects of free radicals, which cause your skin to look older.

Foods That Increase Collagen - Why is collagen important for the skin?

Vitamin C rich fruit

Some of the best foods that produce collagen are fruits high in vitamin C. This nutrient is a powerful antioxidant that helps fight the effects of free radicals on the body, and it is excellent for promoting youthful skin and preventing it from becoming loose prematurely. In addition, vitamin C helps strengthen the immune system and improves the skin to heal. Here is the list of the most common:

  • Oranges
  • Tangerines
  • Lemons
  • Grapefruit
  • Kiwi
  • Papaya
  • Purple grapes
  • Blueberries
  • Strawberries
  • Raspberries

Take a look at the full list of fruit that has the most collagen for more.

Foods That Increase Collagen - Vitamin C rich fruit

Vitamin K rich vegetables

Likewise, the best vegetables that increase collagen production in the body are those that are rich in vitamin C, vitamin K and antioxidants. That is why if you want to keep your skin beautiful and healthy for a long time, you shouldn't avoid eating vegetables like broccoli, cabbage, spinach, beetroot, aubergine, endive and cauliflower. This also includes eating fresh tomatoes, because they contain lycopene, which is great for protecting the skin cells and boosting collagen production. Add the following ingredients to your diet to increase the number of vitamin K-rich vegetables you have in your diet:

  • Kale
  • Scallions
  • Broccoli
  • Cabbage
  • Brussels sprouts
  • Cauliflower
  • Beetroot
  • Asparagus
  • Cucumber

oneHOWTO offers you a full list of vegetables that contain collagen.

Foods That Increase Collagen - Vitamin K rich vegetables

Omega 3 rich food

Foods that are rich in omega-3 are good allies to increase collagen levels. Therefore, foods such as the ones listed below will help you to have hydrated, beautiful, smooth and luminous skin. And not only that, they are also good for reducing your risk of cardiovascular diseases and reducing the levels of bad cholesterol in your blood.

  • Salmon
  • Tuna
  • Herring
  • Vegetable oils
  • Nuts
  • Cashews
  • Almonds
  • Cucumber
Foods That Increase Collagen - Omega 3 rich food

Soy products

Some soy products such as soy milk or tofu contain genistein, a chemical that has the ability to stimulate the body's collagen production and also blocks those enzymes that destroy the skin's elasticity and flexibility. Make this vegetable part of your diet and take advantage of all the benefits that they can give you.

Foods That Increase Collagen - Soy products

Sulfur rich foods

Sulfur is essential for collagen and keratin production in the body, so not having enough of it could cause you to have weak skin as well as hair and nails. That is why foods rich in sulfur should be remembered in our list of foods that produce collagen and among them are:

  • Bananas
  • Chicken
  • Duck
  • Tofu
  • Coconut
  • Papaya
  • Celery
  • Eggs
Foods That Increase Collagen - Sulfur rich foods

Apart from food there are also other ways to increase collagen in your body too!

If you want to read similar articles to Foods That Increase Collagen, we recommend you visit our Beauty & Personal Care category.

Write a comment
What did you think of this article?
zara pinder
Hi, i am trying to watch my weight, (just lost 2 stone), i want to eat more healthy, ( give my skin a boost with healthy eating) as well as encourage my family to do the same, i am going to try and cook meals from fresh ingredient's even if i have to shop more regularly, , at least 3-4 times a week. working all the time ( self employed) we have been lazy having take outs and Tesco finest ready meals,( my hubby is now addicted) which i just know are so bad for us. Any recipes for busy working mums, which are healthy and can be done in 45 mins or so, would be a god send as i know this is going to be a long term strategy and a challenge.
molly wilson
What is the best food that has collagen I'm not picky I love all foods thank you
OneHowTo Editor
Hi Molly, I think your best option is to start introducing the foods mentioned in this article in your diet and make sure you get your five a day at least. You can also take omega-3 supplements, you can find them in most health food shops.
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Foods That Increase Collagen