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10 Collagen Boosting Foods

Collagen is natural protein in the human body that acts as a supportive binding agent for cells, connecting tissue throughout 80% of the body. At around age 25, we start to lose the collagen in our bodies, which allows the formation of laugh lines and wrinkles. Most people opt for the collagen facials or injections to bring the protein up-to-par. Luckily, there is a more enjoyable and natural approach to boosting collagen, by indulging in these ten delicious foods.

Hot Peppers

hot-pepperThis spicy Mexican fruit sends collagen levels soaring. If you can take the heat, they will have you glowing. They contain vitamin C and A. Vitamin C a big helper when it comes to collagen, but it needs to be consumed regularly, for it is not stored up in the body. Vitamin A prevents skin conditions such as psoriasis and acne, which can scar the skin. Peppers also contain phytochemical that stop the destruction of skin cells are nutrient rich for all kinds of health benefits.


This anadromous fish is a great tasting way of producing protein in the dermis. It contains omega-3, which is a fatty acid that help the body function. It also traps moisture in the skin, encouraging collagen and its partner elastin (another protein) that makes the skin flexible. It also reduces blemishes.


Bean products made from soy are strong producers of fibrous protein. Not only does it contain organic, cancer fighting compounds known as isoflavones, it makes a great-tasting milk that, when applied directly to the face, boosts collagen production instantly.

citrus-fruitsCitrus Fruits

Citrus fruits are high in vitamin C like their red veggie cousins. Fruits such as oranges, grapefruit and lemons also contain the amino acids, proline and lysine. With the help of vitamin C, these compounds create perfect cross-links (connecting atoms) for collagen to form in the body. Lysine is supplied only by dietary intake and are usually low due to our lack of vitamin C consumption.

Kidney Beans

Kidney beans are hearty and protein filled. This food also supplies hyaluronic acid. This carbohydrate lubricates the moving parts of the body by binding to water and creates a gel like substance, kind of like the wet stuff in your eye. Hyaluronic acid separates and cushions the tissue to help it withstand weight. It also teams up with collagen to give areas of the skin that plump look, such as the lips. It is also good for keeping the moisture in the body.


Almonds are chocked full of vital nutrients such as vitamin C and go well with almost any food. There are also almond masks and facial creams. They also contain an important protein-creating vitamin, known as K. It is responsible for taking away dark under eye circles and prevent bruising, but they also have a much more important job. They play a main roll in protein synthesis, which modifies the structures of amino acids and binding them with atoms or bonds within molecules, creating chemical reaction that produce proteins.

White Tea

White tea is a healthy and nutrient filled drink that contains antioxidants. Antioxidants prevent the creation of free radicals, which destabilize molecules in the layers of the skin, especially in the protein collagen, preventing tissue damage.


Berries, red and blue are an essential source of the famous and much needed vitamin C, which, as mentioned earlier helps in collagen production. Berries contain more C than citrus fruits and can easily surpass the daily nutrient requirements, in one portion. They also provide us with a helping of moisture locking omega-3 and 6 fatty acids, that aid in heart health.


Olives are a nutritional addition to your meals and keeps your skin looking its best. This robust fruit (yes, fruit) provides the body with verbascoside, caffeic acid that performs as an antioxidant, preventing the breakdown of skin cells and avoiding wrinkles.


Next time you grab a sub, throw some spinach on it. Not only does this edible flowering plant make you strong like Popeye, it makes skin radiant. It is full of flavonoids, which are metabolites that act as antioxidants, eating up those unstable free radicals that go around stealing electrons. Spinach can be eaten raw, cooked and can even be thrown into a smoothie.

These nutritious and delectable foods provide collagen boosting vitamins and antioxidants that create skin health from the inside. They prevent skin deterioration on a molecular level and allows the formation of collagen, to keep you looking younger, longer.

About Clara Valdez

Clara is a dietitian, nutritionist and professional speaker specializing in prevention and performance. She believes that a healthy life is synonymous consuming nutritious food.

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