10 foods that keep your skin glowing naturally, boost collagen to make you look younger

Diet plan: Add these foods to your daily diet to keep skin healthy and glowing (Images: Canva)

• Foods like fish, chicken, eggs, and beans help boost natural collagen production
• Leafy greens, citrus, berries, and bell peppers aid skin and joint health
• Bone broth, nuts, and seeds are great sources of collagen and nutrients.

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There’s no dearth of collagen supplements in the markets, but there’s nothing that beats a good diet full of foods that contain this excellent protein nutrient. According to the Cleveland Clinic, "Collagen is the primary building block of your body’s skin, muscles, bones, tendons and ligaments, and other connective tissues.”

Over time, the body’s collagen production begins to decline due to environmental factors. This is when it becomes essential to have foods that boost collagen production. While dietary supplements are popular, nothing beats having it naturally through a food source.

10 foods that boost collagen

Some of the best foods that boost collagen to keep your skin glowing naturally are listed below…

Fish: One of the best sources of collagen, fish is known to provide Omega-3 fatty acidsand high quality protein, which boost collagen production. Salmon, sardines, and anchovies are some great options.

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Leafy greens: They are an excellent source of vitamin C and boost your collagen. Spinach, kale, and other salad greens get their colour from chlorophyll, which has antioxidant properties. Enjoy them cooked or add them to salads.

Chicken: Most people have chicken for proteins. The connective tissue in chicken is an excellent source of dietary collagen that supports your skin. Collagen content differs across various parts of the chicken. Thighs are richer in collagen, while breasts contain much less.

Citrus fruits: These zesty fruits are high in vitamin C and great for your skin, nails, joints, and more. Sources include kiwis, oranges, grapefruits, and lemons. Consuming them on a daily basis makes your skin look firm and youthful. Eat them alone or add them to salads and smoothies.

Eggs: Eggs are known for proteins, but many are not aware that they also have proline, zinc, and sulphur, essential for collagen production. It’s best to consume the whole egg and not leave out the yolk, because both carry these nutrients.

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Bone broth: Bone broth is another good source of collagen. It can be made at home, which ensures its quality and nutrients are not compromised. It can be spiced for flavour. It’s both healthy and delicious, and of course, great for healthy skin, nails, and joints.

Beans: For vegans and vegetarians, beans are a great source of protein. It contains lysine, an amino acid necessary for collagen production. There’s a wide variety of beans in the market that can be enjoyed in a number of ways.

Berries: Berries are both healthy and delicious. Strawberries, blueberries, and raspberries are packed with vitamin C, which nourishes skin from within and outside. They can be enjoyed individually or added to smoothies.

Bell peppers: Bell peppers are rich in vitamin C. They can be tossed into veggies and enjoyed as toppings in a variety of dishes. They contain compounds that protect existing collagen from damage.

Nuts and seeds: Nothing better than consuming nuts and seeds, which are rich in minerals and vitamins, that create collagen. Add a handful of nuts to your diet to see the difference. Even chia, flax, and pumpkin seeds are excellent for your skin.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.