10 Best Foods to Naturally Boost Collagen

In search of that fountain of youth, many have stretched their budget to have costly procedures done. And they are not confined to the face, butt lifts and augmentations are all the rage. So what’s the main ingredient in our skin that we need to maintain healthy, youthful glowing skin? Collagen!

Collagen is the most abundant protein found in our body, especially type 1. It’s the buzz word in the beauty world. Type I and II collagen are the major building block in our muscles, bones, skin, blood vessels, tendons and even our teeth. Type III is primarily found in our joints. Collagen gives our skin strength and elasticity, replaces dead skin cells, and helps our blood clot. Simply put, it’s the glue that helps hold our bodies together.

What causes the loss of collagen? High levels of free radicals, a diet high in sugar, smoking, exposure to ultraviolet radiation, and pollutants from our environment. It gets worse, by the time we’re in our mid 20’s our collagen production begins to decline. And we all know collagen is essential for young-looking skin, otherwise, gravity takes its toll and we have wrinkles and saggy skin to look forward to in our future.

So what are our options? There are certain foods that will boost collagen levels naturally. Here’s a list of foods we should consider including in diet if we want to see improvements in our tissue.


head of green cabbage

Cabbage is a well-known food for producing collagen. It’s rich in Vit’s A, B, B6, C, E, K, and contained lots of antioxidants and phytonutrients. It is also a good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Plus cabbage is a good source of phosphorus, vitamin B2, magnesium, calcium, selenium, iron, and niacin.

Dark Leafy Green

leafy greens

Dark leafy greens like spinach, kale, collard greens, Swiss chard, and turnip greens are excellent examples of foods containing collagen agents. Packed with Vit C and lutein they’ll boost skin hydration, elasticity, and fight wrinkles.



Avocados are wonderful for natural skincare. They’re rich in Vit E which fight free radicals and protect skin cells from oxidizing, and Omega 3 fatty acids which increase collagen production.


citrus fruit

A refreshing way to build collagen is with a variety of citrus fruits. Lemons, oranges, grapefruits, and limes provide an excellent source of Vit C which helps synthesize collagen in the body. They have antioxidants that fight free radicals that can damage and age our skin.



Carrots are abundant in Vitamin A which helps our bodies to increase collagen production. Vit A also slows the breakdown of collagen and elastin that causes skin aging. Plus, Vit A increases our skin’s elasticity and naturally restores collagen as well as improves blood flow to the surface of the skin.



Chlorella is seriously the next buzz food. It’s not only a superfood, but many cosmetic companies are including this blue-green alga in their products. Chlorella is rich in Vit C, protein, omega-3 fatty acids, calcium, iron, and fiber. It also possesses many anti-aging properties. Chlorella gets rid of toxins that cause premature aging. It lowers the occurrence of breakouts and redness linked with acne and gets rid of wrinkles, crows feet, fine lines, and age spots.


garlic cloves

Garlic is the herb of life. It’s packed with sulfur, lipoic acid, and taurine which are all necessary for producing collagen and rebuilding collagen fibers. Add it to any meal to give it a boost of flavor.

Red Fruits and Vegetables


Juicy red fruits like strawberries, apples, watermelon, cherries, raspberries, and red veggies like red peppers, beets, red potatoes, and tomatoes act as anti-aging foods which increase collagen. They’re also a rich source of lycopene.

Pumpkin Seeds

pumpkin seeds

Pumpkins seeds are one of the richest sources of zinc which act as a cofactor for collagen synthesis. Zinc slows down the rate of collagen breakdown. It also speeds up wound healing and maintains healthy cell membranes. Walnuts, cashews, and almonds are also good sources.

Soy Products

soy products

Soy products contain an element known as genistein which gives it collagen-producing quality. It strengthens skin and helps block enzymes like MMP’s that break down and age skin.

Disclaimer: This article is not offering any medical advice. If you have any health issues, seek advice from your medical providers.

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