13 Foods That Help Your Body Produce Collagen

 Supplement or eat?

"Diet plays a surprisingly large role in the appearance and youthfulness of your skin," says certified holistic nutritionist Krista Goncalves, CHN. “And it's all related to collagen.

Collagen is a protein that gives the skin its structure, suppleness and elasticity. There are many types of collagen, but our bodies are mainly made up of types 1, 2 and 3. As we age, we produce less collagen in our skin each year – hence the tendency for wrinkles and thinning skin that we see as we get older. .

This explains the boom in collagen supplements being offered on our social feeds and store shelves these days. But are collagen pills and powders the best way to go? A key difference between the two may lie in bioavailability – the body's ability to use the nutrient.

Why you should consider food first

"Foods like bone broth contain a bioavailable form of collagen that your body can use immediately, so it's probably better than supplements," says registered dietitian Carrie Gabriel. A 2012 review on nutrition and aging also concluded that fruits and vegetables are the safest and healthiest approach to improving skin health.

Additionally, since over-the-counter supplements are largely unregulated, it's probably safer to stick with a dietary approach to boosting collagen.

Eating collagen-rich foods or foods that increase collagen production can also help create the building blocks (amino acids) you need for your skin goals. "There are three amino acids important for collagen synthesis: proline, lysine, and glycine," says registered dietitian and beauty expert Katey Davidson, MScFN, RD.

1. Bone broth

While recent research has found that bone broth may not be a reliable source of collagen, it is by far the most popular oral option. This process is believed to be made by boiling animal bones in water and extracting the collagen. When making this at home, season the broth with spices for flavor.

"Because bone broth is made of bone and connective tissue, it contains calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids, and many other nutrients," says Davidson.

"However, every bone broth is different because of the quality of the bones used along with other ingredients," he adds.

To guarantee the quality of your broth, try making your own from bones obtained from a reputable local butcher.

2. Chicken

There's a reason many collagen supplements come from chicken. Everyone's favorite white meat contains a large amount of substances. (If you've ever cut open a whole chicken, you've probably noticed how much connective tissue poultry contains.) These tissues make chicken a rich source of collagen.

Several studies have used chicken neck and cartilage as a source of collagen for the treatment of arthritis.

3. Fish and shellfish

Like other animals, fish and crustaceans have bones and ligaments made of collagen. Some people claim that marine collagen is one of the most easily absorbed.

But while your tuna sandwich for lunch or salmon for dinner can certainly add to your collagen intake, be aware that the "meat" of fish contains less collagen than other, less desirable parts.

"We don't tend to eat the parts of the fish that have the highest collagen content, like the head, scales or eyeballs," says Gabriel. In fact, Trusted Source researchers used fish skin as a source of collagen peptides.

4. Egg whites

Although eggs do not contain connective tissue like many other animal products, egg whites contain large amounts of proline, one of the amino acids necessary for collagen production.

5. Citrus fruits

Vitamin C plays a major role in the production of pro-collagen, a precursor to collagen in the body. That's why getting enough vitamin C is important.

As you probably know, citrus fruits like oranges, grapefruits, lemons and limes are full of this nutrient. Try grilled grapefruit for breakfast or add orange wedges to a salad.

6. Berries

Although citrus fruits tend to get all the glory for their vitamin C content, berries are another excellent source. Ounce for ounce, strawberries actually provide more vitamin C than oranges. Raspberries, blueberries and blackberries also offer a good dose.

"Plus," says Davidson, "berries are high in antioxidants that protect the skin from damage."

7. Tropical fruit

Rounding out the list of fruits rich in vitamin C are tropical fruits such as mango, kiwi, pineapple and guava. Guava also boasts a small amount of zinc, another cofactor for collagen production.

8. Garlic

Garlic can add more than just flavor to your fried and pasta dishes. It could also increase your collagen production. According to Gabriel, "Garlic is high in sulfur, which is a trace mineral that helps synthesize collagen and prevent it from breaking down."

However, it is important to note that it depends on how much you consume. "You probably need a lot of it to reap the benefits of collagen," she adds.

But with its many benefits, it's worth considering garlic as part of your regular diet. As they say online: If you love garlic, take the measure in the recipe and double it.

IS THERE SUCH THING AS TOO MUCH GARLIC?

Garlic is safe in regular amounts, but too much garlic (especially raw) can cause heartburn, upset stomach, or increase the risk of bleeding if you are on blood thinners. Avoid eating more garlic just for collagen purposes.

9. Leafy vegetables

We all know that leafy greens are a key player in a healthy diet. As it turns out, they can also offer aesthetic benefits.

Spinach, kale, Swiss chard and other salad greens get their color from chlorophyll, known for its antioxidant properties.

"Some studies have shown that consuming chlorophyll increases the collagen precursor in the skin," says Gabriel.

10. Beans

Beans are high protein foods that often contain amino acids necessary for collagen synthesis. Many of them are also rich in copper, another nutrient essential for collagen production.

11. Cashews

The next time you reach for a handful of nuts for a snack, make it a cashew. These filling nuts contain zinc and copper, both of which increase the body's ability to make collagen.

12. Tomatoes

Another hidden source of vitamin C, one medium tomato can provide up to nearly 30 percent of this important collagen nutrient. Tomatoes also boast high levels of lycopene, a powerful skin-supporting antioxidant.

13. Peppers

While you're adding tomatoes to a salad or sandwich, toss in some red pepper as well. High in vitamin C, this vegetable contains capsaicin, an anti-inflammatory compound that can fight the signs of aging.

Sugar and refined carbohydrates can damage collagen

To help your body produce collagen at its best, you can't go wrong with animal or plant-based foods high in collagen, or fruits and vegetables rich in vitamins and minerals.

And if you don't like the foods listed, remember there is no source. A diet full of protein-rich foods, whether plant-based

6 Collagen-Rich Foods For Healthier Joints And Skin

40 Foods That Are Super Healthy