19 Foods You’ll Eat to Boost Collagen Levels

Updated

Looking to increase your collagen levels without buying creams, shampoos or lotions? Simply changing your eating habits has potential to boost collagen levels in the body. It’s not just something added to beauty products.

While topical creams and collagen supplements may provide benefits directly, eating what you need adds a more generalized approach to health. Collagen is far more useful than what a lot of people realize. 1

For instance, collagen keeps skin, hair, ligaments, joints and bones healthy.

Why worry about merely getting rid of wrinkles when your bones may need assistance as well.




19 Foods to Boost Collagen Levels

Like the saying goes, “You are what you eat.” This includes time-travel elements such as collagen. No, I’m not saying you’ll literally Quantum Leap yourself back to a younger person. But you can reverse some of the signs of aging by eating better.

Here are some of the best foods you can consumer to boost your collagen levels. And these are all foods that are readily available at any grocery store. No need to scour health and organic sites or locations looking for “special” foods.

1. Bone Broth

Bone Broth

Bone broth is used in a variety of recipes. In fact, I have a couple of containers of chicken broth in my cupboard right now. Why is bone broth effective? Because of how it’s processed.

When boiling down the bones and animals, collagen and other amino acids are released. The concentration is so high that some believe bone broth to be superior to supplements.

2. Salmon

Salmon is one of those foods that is plentiful in nutritional value. Not only does it contain zinc, one of the building blocks to collagen, but it’s also rich in omega-3 fatty acids.

These omega-3s are used to help the body develop and maintain skin cells, among many other things for the body. For example, omega-3 fatty acids also give to heart and brain health.

3. Spinach

Spinach is another multi-purpose food for the human body. It delivers a range of nutrients including the elements required for collagen synthesis.

It’s found that plants containing chlorophyll, the element that makes them green, boost collagen levels for the consumer. And spinach is probably among the better to eat. 2

Personally, I like combining raw spinach to my salads.

4. Oranges

Oranges

Oranges are an excellent form of vitamin C. This vitamin helps facilitate the use of various proteins and compounds in our body including collagen production. This is because it combines the amino acids together to perform certain tasks.

The best part is that oranges are incredibly plentiful in the United States and easy to come by. It’s often one of my favorite snacks simply because I like the taste of them.

5. Garlic

Garlic has sulfur, one of the minerals responsible for collagen synthesis and preventing its breakdown in the body. It also acts as an anti-inflammatory for various conditions. 3

In fact, some people attest to how garlic oil soothes and treats skin irritations such as psoriasis. In fact, one study suggests how garlic in combination with topical steroids may have basis for psoriasis therapy. 4 5

6. Tomatoes

Tomatoes help facilitate carotenoids which help reduce the reddening of the skin, also known as erythema. This is often due to UV exposure – ie. a sunburn. It’s the lycopene found in products like tomato paste that makes the biggest difference. 6

Now, I’m not saying a nice helping of spaghetti will act like SPF-50 sunscreen. However, it will help keep your skin protected from the sun while improving collagen production during synthesis. This is because of the vitamin content within tomatoes.

7. Watermelon

Watermelon

Watermelon is a common enough food, especially during late spring and summer. This edible is rich in sulfur to help boost collagen levels in the body. It also contains a decent amount of vitamin C, which also contributes to skin and hair health.

Watermelons contain a good amount of vitamin A, which contributes to the development of cells within the body. It’s also used as a treatment for various skins conditions.

8. Blueberries

Blueberries are capable of staving off a variety of things such as illness, Alzheimer’s disease and skin damage. Heavily fortified with vitamins and nutrients, it’s a powerful tool and readily available.

In a dietary study, skin wrinkle and inflammation is alleviated by things like blueberries against UV radiation…in mice. However, a lot of the vitamins within blueberries are found to help skin and joint health, such as vitamin C, in humans. 7

9. Eggs

Eggs are a source of many nutrients for good health. Whether you want proteins for weight training or building skin and hair cells, eggs have potential to do it all. In fact, eggs yolks contain collagen itself.

In one study, it is found chickens on a specific diet are capable of producing eggs that have superior collagen content. The problem is, how do you make sure your eggs come from chickens on a diet of wood charcoal powder and wood vinegar liquid? 8




10. Gelatin Products

Gelatin

When it comes to food containing collagen, you won’t find many that are superior to gelatin products. This is because gelatin is a cooked form of collagen by boiling down animal products. It’s similar to the process of creating bone broth.

Ever look at a box of Jell-O as a way to improve skin, hair and bone health? Not only are some forms of gelatin excellent forms of snacking, but they often consist of fewer calories and help many people lose weight by curbing appetites.

11. Walnuts

If you’re allergic to walnuts, it’s unfortunate. This is because walnuts consist of an incredible amount of omega-3 fatty acids. A lot of people will use walnut oil to cook, which will easily boost collagen levels.

Walnuts also pack a lot of protein as it contains about 12g per cup. It’s a great snack for those who are looking for health both inside and out.

12. Grapefruit

Grapefruit is one of those foods that are well-known among those looking to lose weight. Its vitamin content and minerals make grapefruit ideal for a myriad of things, including to boost collagen levels. 9

Unfortunately, I don’t really like the taste of grapefruit. It’s one of those things that is way to tart for my taste. And it’s bad times when one of these softball-sized fruits shoots you in the eye with juice.

I think I’ll just stick to oranges.

13. Broccoli

Broccoli

Broccoli contains sulfur as well as a vast amount of vitamin C. In fact, one cup of chopped broccoli will deliver more than 130% of your daily nutritional value.

In other words, this green veggie is superb to boost collagen levels as well as other things in the body. As a bonus, it also contains more potassium than a lot of other foods to help regulate blood pressure.

14. Avocados

Avocados are not my favorite food. In fact, I rarely eat them outside of a seven-layer chip dip. However, they are heavy in vitamin E. As vitamin E is one of the more prominent vitamins for skin care, you may be wise to eat some yourself. 10

What does this mean for collagen? For one thing, a vitamin E deficiency may affect collagen metabolism with the body. Unfortunately, not enough data exists to really point one way or the other. 11

Regardless, avocados are high in vitamin E, which should be reason enough to eat them.

15. Lemon

Lemons serve a purpose in a wide range of recipes. From drinks to baking, they are added in a variety of meals. They also contain a lot of vitamin C without having a lot of calories.

This means lemons can serve to help synthesis to boost collagen levels in the body. People also use them to treat skin issues such as acne. 12

16. Almonds

More Almonds

I’m not a fan of almonds themselves, but I do like almond milk. In either case, this “fruit” delivers more than 7mg of vitamin E per ounce. This means they help keep the skin healthy. 13

Almonds also contain a good amount of magnesium, which is prevalent in skin cells. In fact, magnesium is often used for skin care as it plays an important role in synthesis and development of cells. 14

17. Pineapple

Among my favorite fruits, pineapple is rich in vitamin C while containing magnesium. It has antioxidants which boost collagen levels by improving synthesis and maintenance. 15

When it’s in juice form, pineapples also deliver your entire need for vitamin A in a single serving. Of course this depends on the brand. Regardless, you can’t avoid how healthy this tropical fruit is.

Personally, I like pineapple chunks for desert.

18. Onions

Onions contain sulfur and other antioxidant elements to improving healing. These properties also help improve collagen synthesis in the body. However, it’s found that onion extract improves things like scars as it decreases excess collagen deposits. 16

It acts more like a regulator for collagen development. Too much collagen can be a bad thing, and it seems onions have the capacity to maintain this production.

19. Pumpkin Seeds

Pumpkin Seeds

Pumpkin seeds are a common enough food, especially after Halloween and Thanksgiving. The seeds contain an exceptional amount of zinc, which is used by the body to help collagen synthesis.

In laboratory rats, a zinc deficiency results in slower repair of cells. It also quickens the rate of collagen breakdown. What does this mean? That without zinc, cell regeneration of skin, hair, bones and ligaments may degrade faster. Which could cause you to “age” sooner than expected. 17

Eat Better to Improve Skin

Collagen production decreases over time. This is why most anti-aging lotions contain it. But these manufactured products are not the only way you can boost collagen levels. Choose better eating habits and give your cells the best chance for regeneration.

It won’t make you immortal, but it will contribute to keep your body intact.




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Sources

  1. https://www.medicalnewstoday.com/articles/262881.php
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4390761/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3915757/
  4. https://www.livestrong.com/article/395723-garlic-for-psoriasis/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4211483/
  6. https://www.ncbi.nlm.nih.gov/pubmed/11340098
  7. https://www.ncbi.nlm.nih.gov/pubmed/20113347
  8. https://www.ncbi.nlm.nih.gov/pubmed/27376436
  9. http://www.stylecraze.com/articles/amazing-benefits-of-grapefruits-for-skin-and-health/?ref=content
  10. https://www.mdedge.com/edermatologynews/article/111743/aesthetic-dermatology/update-vitamin-e
  11. http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
  12. https://www.huffingtonpost.com/2013/08/13/lemon-beauty-benefits_n_3743905.html
  13. https://www.huffingtonpost.com/entry/almonds-are-not-nuts_us_582b536be4b0aa8910bd21be
  14. https://www.livestrong.com/article/182614-magnesium-for-skin-care/
  15. https://www.livestrong.com/article/557276-the-beauty-benefits-of-pineapple/
  16. https://www.realnatural.org/onions-improve-appearance-scars/
  17. https://www.ncbi.nlm.nih.gov/pubmed/7466582

Michael Brockbank

Since 2015, Michael has put in the effort to lose more than 80 pounds by gamifying fitness and eating proper portion sizes. He conducts extensive research into various health and fitness products to provide the best answers possible according to his own experience and knowledge.

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