Beans are rich in amino acids and high in protein. Many also contain plenty of important minerals, like Zinc. Legumes are also high in antioxidants called polyphenols, which evidence suggests may help mitigate oxidative stress, a factor that can contribute to collagen breakdown.

Citruses like grapefruit, oranges, and lemon are all high in Vitamin C, another critical component for synthesizing collagen.

Research suggests that Vitamin C helps boost collagen synthesis and minimize oxidative stress, which can negatively impact collagen production. Colorful bell peppers contain Vitamin C and other collagen-friendly vitamins like Vitamin A Beta-Carotene , which plays a role in collagen synthesis and wound healing.

While all bell peppers are good for you, red ones have the highest Vitamin C content, at 95 milligrams mg per half-cup serving. This crunchy, cruciferous vegetable is another good source of antioxidants like Vitamin A and Vitamin C.

There are many health benefits to adding leafy greens, like kale, to your diet. From the same family as broccoli, kale is another nutritional powerhouse, containing high amounts of Vitamin C. Kale also has the highest amount of the carotenoids, beta-carotene and lutein.

In one study , 29 healthy female volunteers took a curly kale extract supplement containing 1, micrograms µg of carotenoids once a day for several months.

At the end of the study, researchers found that age-related collagen decline was significantly reduced. Kiwifruits are also rich in carotenoids, including lutein, beta-carotene, and zeaxanthin. Another antioxidant powerhouse? Strawberries, blueberries, raspberries, and other berries are chock full of antioxidants like Vitamin C.

Blueberries, in particular, are high in anthocyanin, an antioxidant that may help produce collagen. Research also shows that resveratrol, a polyphenol present in large amounts in berries, may help stimulate fibroblasts and protect collagen and cells from oxidative damage.

These foods high in collagen-building sources also contain plenty of health-supporting nutrients, helping to keep your body optimally fueled. Fueling your body with nutritious foods puts it in prime shape for producing collagen and avoiding oxidative stress that can cause collagen to break down.

Here are a few tips on how to include collagen-rich foods into your daily routine:. The many collagen benefits for women and men make this protein essential to the human body. Your body can make collagen all on its own, but as collagen breaks down over time, it may need a little help to keep chugging along as it synthesizes this protein.

And while animal-based collagen-rich foods can replace lost collagen, you need more than collagen alone to produce more. Many whole foods contain the building blocks for making and increasing collagen level, but getting all those essential nutrients through diet alone can be challenging.

Collagen-supporting supplementation can help fill in gaps in diet to help promote the creation of collagen. There are many different kinds out there that can help you get the type of collagen your body needs.

Garlic is a great food source to synthesize collagean and prevent its natural breakdown in the body thanks to the sulphate content in the vegetable.

Cashews are healthy for your body, and contain zinc and copper which can help boost your collagen levels. Sep 29, BY: ET Online Vegetarian foods to boost collagen and make you look young forever. What is collagen? Veg foods that help Here are some vegetarian foods that help the body increase collagen production.

Search for:. Home Nutrition News What Should I Eat? Collagen Supplementation Despite its abundance in our bodies, collagen has become a top-selling supplement purported to improve hair, skin, and nails—key components of the fountain of youth.

What does the research say on collagen supplements? Food containing collagen There are foods rich in collagen, specifically tough cuts of meat full of connective tissue like pot roast, brisket, and chuck steak.

However, a high intake of red meat is not recommended as part of a long-term healthy and environmentally sustainable diet. Collagen is also found in the bones and skin of fresh and saltwater fish.

The process involves simmering animal bones in water and a small amount of vinegar to help dissolve the bone and release collagen and minerals anywhere from 4 to 24 hours.

However, the amount of amino acids will vary among batches depending on the types of bones used, how long they are cooked, and the amount of processing e. Gelatin is a form of collagen made by boiling animal bones, cartilage, and skin for several hours and then allowing the liquid to cool and set.

The breakdown of these connective tissues produces gelatin. Collagen and its derivative, gelatin, are promoted on certain eating plans such as the paleo diet.

Foods to boost collagen production Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline. Collagen production also requires nutrients like zinc that is found in shellfish, legumes, meats, nuts , seeds, and whole grains ; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.

Is bone broth healthy? Bone broth has been eaten for centuries in various cultures because it is easy to digest and believed to have healing properties.

Chicken broth is highly valued by some as a remedy for the flu. In more recent years it has been promoted to help symptoms from psychiatric and neurodevelopmental disorders including autism and attention-deficit hyperactivity.

References Rinnerhaler M, Bischof J, Streubel MK, Trost A, Richter K. Oxidative Stress in Aging Human Skin. Avila Rodríguez MI, Rodriguez Barroso LG, Sánchez ML.

Collagen: A review on its sources and potential cosmetic applications. Journal of Cosmetic Dermatology. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study.

Skin pharmacology and physiology. Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study.

Berries Berries like strawberries, blueberries, cranberries and more are rich in antioxidants and vitamin C, which help in increasing collagen synthesis. Citrus Fruits Vitamin C plays a major role in the production of collagen and citrus fruits like oranges, lemons and grapefruits are great sources of it.

Leafy Greens Spinach, kale, Brussels sprouts, broccoli and other leafy greens are full of vitamin C, carotenoids, antioxidants and folates that help boost collagen.

Garlic Garlic is a great food source to synthesize collagean and prevent its natural breakdown in the body thanks to the sulphate content in the vegetable. Cashew Cashews are healthy for your body, and contain zinc and copper which can help boost your collagen levels.

Animal bones are a particularly rich source of collagen. The slow simmering process of bones and connective tissues in water allows the collagen in the bones to break down into gelatin, which can be more easily absorbed by your body. In addition to collagen, bone broth also provides essential amino acids and minerals, making it a nutritious addition to any diet looking to increase collagen levels.

Note that some data suggests that even though bone broth provides key amino acids for collagen synthesis, certain supplements may still be your best source. Fish, particularly its skin and scales, is an excellent source of collagen. Collagen derived from fish, known as marine collagen, has great bioavailability.

This means it's absorbed into the body more efficiently than collagen from other sources. Additionally, marine collagen consists mostly of Type I collagen, which promotes the health and elasticity of skin, bones, tendons, and other tissues. For those who follow a pescatarian or semi-vegetarian diet, fish offers a viable option to get collagen naturally, providing a good alternative to beef or chicken.

So, the next time you enjoy a sushi dinner, include a salmon skin roll for a collagen boost. Chicken, specifically chicken cartilage, is a natural source of collagen. It is rich in type II collagen, which is beneficial for joint health and may help alleviate symptoms of arthritis.

If you're focused on getting more collagen into your diet, opt for chicken wings or a cute that is served with its skin, when you're shopping for chicken.

Beef, specifically bovine hide and bones, is a rich source of collagen. The collagen derived from beef, often referred to as bovine collagen, is primarily composed of Type I and Type III collagen.

These types of collagen are essential for the health and strength of skin, bone, tendons, fibrous cartilage, connective tissue, and teeth. Steak, particularly cuts that include connective tissue, contain collagen, too. However, it's worth noting that the collagen in steak is not as readily accessible as it is in cuts that contain more tendon meat, like short ribs.

Egg whites are a source of proline, one of the amino acids necessary for collagen production. Eggs can be enjoyed in various ways, like scrambled, hard-cooked, and poached.

They are a source of high-quality protein that makes it easy to include additional nutrients in a diet. While citrus fruits don't contain collagen themselves, fruits like oranges and grapefruits are high in vitamin C , which helps your body produce collagen.

Vitamin C plays an integral role in the synthesis of pro-collagen, the body's precursor to collagen. Similar to citrus fruits, berries are a natural source of vitamin C.

Vitamin C, enables the body to form collagen and use it effectively. Garlic does not contain collagen itself, but it contributes to collagen production in your body. Garlic is rich in sulfur, which may play a role in collagen production, and preventing collagen breakdown in your body.

Garlic also contains taurine and lipid acid, compounds that help rebuild damaged collagen fibers. Thus, incorporating garlic into your diet can be an effective way to support and enhance your body's natural collagen production. Dairy products, such as milk, cheese, and yogurt , can also indirectly support collagen production in your body.

While they do not contain collagen themselves, they are rich in two essential amino acids, proline and glycine, that are key components in collagen molecules. These amino acids play an important role in collagen synthesis, helping to maintain skin elasticity, strengthen bones, and promote joint health.

Plus, other nutrients like calcium and vitamin D found in dairy work synergistically to support overall bone health and development. Cashews, while not directly containing collagen, have an essential role in aiding collagen production. They are packed with copper, a mineral that plays a crucial role in the development of collagen and elastin.

Elastin, much like collagen, gives strength and flexibility to the skin, and copper is indispensable for its production. Additionally, cashews are a good source of zinc , another trace mineral vital for the body's ability to repair itself and create collagen.

Pork rinds, often overlooked, are a surprising but effective source of dietary collagen. They are made from pigskin, which contains a significant amount of naturally occurring collagen. When consumed, this collagen is broken down into amino acids in our bodies, which can then be used to rebuild our own collagen.

Additionally, pork rinds are high in protein and glycine, an essential amino acid crucial for collagen synthesis. Oysters, though less typical in collagen discussions, play a vital role in collagen production. High in zinc, just a few oysters can provide more than the daily recommended intake of this essential mineral.

Zinc is a critical component in the creation and repair of collagen, promoting skin health and healing. Additionally, oysters are rich in amino acids like glycine and proline, the primary building blocks of collagen proteins.

Including collagen or nutrients that support collagen production in your diet may offer some surprising benefits for your overall health. Here are some ways that supporting healthy collagen levels may be something you want to explore:. While both dietary collagen and collagen supplements can contribute to the body's collagen levels, there are certain factors that might make one preferable over the other.

Dietary collagen, obtained from food sources like cashews, pork rinds, and oysters, boasts the advantage of being in its most natural form. Consuming collagen through a diverse diet helps to maintain a balance of other essential nutrients, such as antioxidants, vitamins, and minerals, which further aid the body's collagen production and overall health.

On the other hand, collagen supplements can be a convenient and targeted solution to collagen deficiencies. They are typically derived from bovine or marine sources and can be handy for individuals who have dietary restrictions or do not have access to diverse food sources.

However, it's worth noting that absorption of collagen, be it from dietary sources or supplements, greatly depends on your overall health, age, and metabolic rate. Therefore, while both forms can support the body's collagen production, it's recommended to speak to a healthcare professional or a dietitian to identify the most effective solution for your specific needs.

Registered dietitian and nutritionist Tony Castillo explains that the best way to think about collagen is "as a glue to hold things together. It also helps your body rebuild itself after injuries , especially at sites like tendons, ligaments and muscles.

Take a moment right now to thank collagen for literally keeping your body together. Your body creates its own collagen by combining amino acids.

The process also uses vitamin C, zinc and copper, so you can promote natural collagen production by eating a well-balanced diet more on that later.

Read more: 10 Daily Habits to Improve Your Eye Health. As we get older , our bodies start to naturally produce less collagen. While wrinkles and aches are a part of the aging process, you may be wondering if low collagen is to blame for your ailments. Of course, if any physical symptoms are significantly interfering with your quality of life, you'll want to check in with your doctor.

But if you'd just like smoother skin and a little more pep in your step, it could be worth looking into how you can increase your collagen levels.

There are a lot of fancy skin care treatments on the market designed to increase your collagen, but do they really work? Although you can certainly try to produce more collagen naturally more on that later , at this point you're probably wondering if those trendy collagen supplements and skin treatments actually work.

I have an unsatisfying answer to the burning question: They kind of do. First, let's start with supplements. Castillo recommends that active people take collagen supplements an hour prior to working out, and there's certainly scientific research that supports this suggestion.

One comprehensive literature review found that collagen supplements can help with wound healing and skin aging, as well as increasing skin elasticity and hydration. These results are just preliminary, however -- a lot more research is needed to confirm their effectiveness.

And be careful when searching online; many studies are performed by companies that manufacture collagen supplements, so you can't put too much stock in what they say. On the other hand, Castillo doesn't see any compelling reason to invest in skin treatments designed to increase collagen.

These treatments often have a hefty price tag, and most of the supporting research is inconclusive at best.