Diet tips: Add these 7 foods to your daily diet to boost collagen naturally

Health benefits of garlic: It contains sulphur, which is necessary for collagen production. Sulphur helps synthesise and prevent the breakdown of collagen (Image: Canva)

Collagen, the most abundant protein in our bodies, plays a critical role in maintaining skin elasticity, joint health, and overall vitality. As we age, collagen production declines, leading to signs of ageing such as wrinkles and joint pain. Fortunately, you can boost your body's collagen production naturally by incorporating certain foods into your diet.

Here are seven foods that can help you maintain youthful skin and healthy joints by promoting collagen synthesis.

Bone broth is a nutrient-dense food known for its high collagen content. Made by simmering animal bones and connective tissues, bone broth is rich in gelatin, which breaks down into collagen in the body. This savoury broth also provides essential minerals like calcium, magnesium, phosphorus, and trace amounts of other nutrients that support overall health. Drinking bone broth regularly can help improve skin elasticity and reduce joint pain.

Fish and shellfish are excellent sources of collagen, especially the parts that are less commonly consumed, such as fish skin, bones, and head. Marine collagen, derived from fish, is known for its high bioavailability, meaning it is easily absorbed and utilised by the body. Incorporating fish like salmon, tuna, and mackerel into your diet can provide the amino acids needed for collagen synthesis. Additionally, shellfish like prawns and oysters are also beneficial.

Vitamin Cis essential for collagen production as it helps link the amino acids needed to form collagen. Citrus fruits, such as oranges, grapefruits, lemons, and limes, are packed with vitamin C. Including these fruits in your daily diet can help boost collagen levels. Vitamin C also acts as an antioxidant, protecting your skin from free radical damage and supporting overall skin health.

Leafy green vegetables, including spinach, kale, and Swiss chard, are rich in vitamins and minerals that support collagen production. These vegetables contain chlorophyll, which has been shown to increase the precursor to collagen in the skin. Chlorophyll also protects the skin from UV damage and helps in detoxification. Adding a variety of leafy greens to your salads, smoothies, or meals can contribute to healthy, collagen-rich skin.

Berries like strawberries, blueberries, raspberries, and blackberries are not only delicious but also loaded with antioxidants and vitamin C. The high antioxidant content in berries helps protect the skin from damage caused by free radicals, which can degrade collagen. The vitamin C in berries aids in collagen synthesis, helping to maintain skin elasticity and firmness. Snacking on a handful of berries or adding them to your yoghurt or cereal can be a tasty way to boost collagen.

Nuts and seedsare packed with nutrients that support collagen production. Almonds, walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids, which help maintain skin health by providing essential fatty acids that support the lipid barrier. They also contain vitamin E, an antioxidant that protects the skin from oxidative damage. Incorporating a variety of nuts and seeds into your diet can help keep your skin hydrated and supple.

Garlic is not only a flavourful addition to many dishes but also a collagen-boosting food. It contains sulphur, which is necessary for collagen production. Sulphur helps synthesise and prevent the breakdown of collagen. Additionally, garlic has taurine and lipoic acid, which support damaged collagen fibres. Adding garlic to your meals can enhance flavour and contribute to healthier skin and joints.