Foods that boosts collagen for radiant skin: Citrus fruits, eggs, chicken, berries, garlic, more
Collagen is a protein that provides structure, strength, and elasticity to skin, muscles, and connective tissues throughout the body. Here are ten foods that can help boost collagen production for radiant skin.
Collagen is a vital protein that provides structure, strength, and elasticity to the skin, making it essential for maintaining a youthful and radiant complexion. It is the most abundant protein in the human body, found in the skin, bones, muscles, and connective tissues. Collagen production naturally decreases with age, leading to wrinkles, sagging skin, and loss of firmness. To boost collagen levels, incorporate foods rich in amino acids, vitamin C, and antioxidants, such as bone broth, fish, chicken, eggs, citrus fruits, berries, leafy greens, garlic, nuts, seeds, and avocados. These nutrients support collagen synthesis and help maintain healthy, vibrant skin Here are ten foods that can help boost collagen production for radiant skin according to Bangalore-based dermatologist Renuka Gupta, who is also the founder of A Skin Alive (Image: Canva)
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Bone broth: Rich in collagen, amino acids, and minerals, bone broth is one of the best sources of natural collagen. It is made by simmering animal bones and connective tissues, which releases collagen and other nutrients into the broth. (Image: Canva)
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Fish and shellfish: Fishlike salmon, tuna, and shellfish provide omega-3 fatty acids and collagen, which help maintain skin elasticity and firmness. The omega-3s in fish help reduce inflammation and protect the skin from sun damage, while the collagen supports the skin's structure. (Image: Canva)
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Chicken: Chicken is a great source of collagen, particularly in parts like the skin and cartilage. The connective tissues in chicken are rich in proteins that support the skin's structure. Eating chicken regularly can help increase collagen levels in the body, leading to firmer and more resilient skin. (Image: Canva)
Eggs: Especially the whites, eggs are rich in proline, an amino acid necessary for collagen production. Proline plays a crucial role in maintaining skin elasticity and hydration. Including eggs in your diet can support the body's natural collagen production process, leading to healthier and more youthful-looking skin. (Image: Canva)
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Citrus fruits: Oranges, lemons, limes, and grapefruits are high in vitamin C, which is essential for collagen synthesis. Vitamin C is a powerful antioxidant that protects the skin from free radical damage and promotes the production of collagen. (Image: Canva)
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Berries: Strawberries, blueberries, raspberries, and blackberries are loaded with antioxidants and vitamin C, promoting collagen production. The high antioxidant content in berries helps protect the skin from oxidative stress and environmental damage. (Image: Canva)
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Leafy greens: Spinach, kale, and other dark leafy greens contain chlorophyll, which has antioxidant properties and may increase collagen production. These greens are also rich in vitamins and minerals that support overall skin health. Consuming leafy greens regularly can help boost collagen levels, improve skin elasticity, and protect the skin from damage caused by free radicals and environmental stressors. (Image: Canva)
Garlic: Contains sulfur, taurine, and lipoid acid, which help rebuild damaged collagen fibres. Garlic's sulfur content supports the production of collagen, while taurine and lipoid acid aid in repairing and maintaining the skin's structure. (Image: Canva)
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Nuts and seeds: Almonds, cashews, chia seeds, and flaxseeds provide zinc and copper, which support collagen formation. These nutrients play a crucial role in maintaining skin elasticity and strength. Nuts and seeds are also rich in healthy fats and antioxidants that nourish the skin and protect it from damage. (Image: Canva)
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Avocados: High in vitamin E and healthy fats, avocados help maintain skin moisture and collagen levels. Vitamin E is a powerful antioxidant that protects the skin from free radical damage, while the healthy fats in avocados support skin hydration and elasticity. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
