Boost collagen level: Eat berries, leafy greens, legumes to reduce wrinkles, maintain joint health

Collagen has become the latest buzzword in the world of beauty and radiant skin. If you have been wondering whether you need to take collagen supplements, you must first delve into what is collagen, how it supports your body’s functions, and what are the natural ways that you can consume it.

Collagen is the most abundant protein found in our bodies and provides structure and strength to various tissues, including skin, bones, muscles, tendons, and ligaments. It acts as a building block that supports skin elasticity, hydration, joint health, and overall structural integrity. As we age, our body’s ability to produce collagen decreases, which can lead to signs of ageing such as wrinkles, sagging skin, and joint pain.

What is collagen?

Collagen is a protein that provides strength and elasticity to various tissues in the body. It supports the structure of skin, muscles, and blood vessels, improves skin elasticity, and reduces the appearance of wrinkles and fine lines. It also strengthens hair and nails.

It also plays an important role in supporting joint health, gut health, and improving digestion. Additionally, it is essential for maintaining bone density and structure, which helps lower the risk of osteoporosis.

How to boost collagen production naturally

Although collagen production decreases with age, you can boost your body’s ability to produce and maintain collagen levels by incorporating certain foods, supplements, and lifestyle changes.

Consume collagen-rich foods

Some animal-based foods naturally contain collagen. Incorporating them into your diet can provide raw materials for collagen production.

Foods high in collagen:

Bone broth

• Chicken skin and cartilage.
• Fish (skin and bone)
• Egg whites.

Ruchika Jain, chief clinical nutritionist at Fortis Hospital, Vasant Kunj, promotes bone broth for collagen production and says in indianexpress.com “[The] collagen-rich broth, commonly known as bone broth, can offer benefits such as joint health, skin elasticity, and overall connective tissue health.”

Increase Intake of Vitamin C

• Vitamin C is essential for collagen synthesis and protects the skin from oxidative damage.
• Foods High in Vitamin C:
• Citrus fruits (oranges, lemons, grapefruits)
• Bell peppers
• Strawberries
• Kiwi
• Broccoli

Eat protein-rich foods

Protein provides the building blocks for collagen production.

Protein sources:

• Chicken
• Fish and seafood
• Eggs
• Legumes (beans, lentils)
• Nuts and seeds

Consume foods high in zinc

Zinc plays a crucial role in collagen production by activating essential proteins.

Foods high in zinc:

• Oysters
• Shellfish
• Red meat
• Pumpkin seeds
• Chickpeas
• Lentils

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Include copper-rich foods

Copper helps boost collagen production by activating enzymes needed for synthesis.

Foods high in copper:

• Shellfish
• Nuts (cashews, almonds)
• Seeds (sesame, sunflower)
• Dark leafy greens

Add antioxidant-rich foods

Antioxidants protect collagen from oxidative stress and promote its synthesis.

Antioxidant-rich foods:

• Berries (blueberries, raspberries, strawberries)
• Leafy greens (spinach, kale)
• Green tea
• Nuts and seeds
• Dark chocolate

Use collagen supplements

Collagen supplements in powder, liquid, or capsule form can boost collagen intake.

Types of collagen supplements:

• Marine collagen: Great for skin health, extracted from fish.
• Bovine collagen: Supports joint and bone health, sourced from cows.
• Collagen peptides: Easily digestible, can be added to smoothies or soups.

Stay hydrated

Hydration supports collagen distribution and skin health.

How to stay hydrated:

• Drink 8-10 glasses of water daily.
• Consume water-rich foods like cucumbers and watermelon.

Reduce sugar and processed foods

Excessive sugar damages collagen and inhibits its ability to repair.

How to reduce:

• Limit refined sugars and processed snacks.
• Opt for whole foods and natural sweeteners like honey or maple syrup.

Protect your skin from UV radiation

UV radiation breaks down collagen, leading to premature ageing.

How to protect:

• Wear sunscreen with at least SPF 30.
• Use protective clothing and avoid prolonged sun exposure.

Collagen is important for maintaining skin, joint, and bone health. By eating collagen-rich foods, boosting vitamin C intake, staying hydrated, and protecting your skin from UV damage, you can naturally enhance collagen production. While collagen supplements can provide additional support, a balanced, nutrient-dense diet is key to long-term collagen health.

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