Wild-caught fish (think: salmon, tuna, sardines, and mackerel) is an excellent source of protein and can contribute to overall healthy collagen levels, according to Axe.
Fish, such as salmon and mackerel, are high in collagen, as are shellfish. However, the flesh of fish is not a particularly rich source of collagen. Instead, most of this vital protein is in the “less desirable” tissues of the fish, such as the scales, eyeballs, fins, and bones.
Eat a balanced diet that includes an adequate amount of protein. “High-protein foods contain amino acids that are critical for collagen synthesis,” says Garshick. Lean protein sources include fish, seafood, skinless chicken breast, and lean cuts of beef and pork.
Certain “collagen-boosting foods” that are rich in antioxidants and vitamin C also help to support collagen levels. Some of the best include berries, leafy greens, citrus fruits, garlic, pumpkin seeds and herbs/ spices.
Which Fruits Have The Most Collagen? Citrus fruits like oranges, lemons, limes, and grapefruit are known for being foods high in collagen-producing properties.
Studies have also found that the sterolins in avocado oil can significantly increase the amount of collagen in the skin. Collagen breaks down as we age, making avocado oil an excellent skincare addition for people with mature skin.
These results suggest that egg yolk contains collagen, that the collagen in egg can be measured using FT-NIR, and that the collagen content of egg yolk can be increased by feeding dietary WCV diets.
Dairy products are high in protein and help with collagen production. In this case, cheese, yogurt, kefir and cottage cheese are very good.
Generally, tuna contains high concentrations of selenium and antioxidants, which serve to remove free radicals, and is known to delay skin and body aging. In addition, unsaturated fatty acids in tuna help to maintain the natural glossy look of skin, and increase skin elasticity, providing moisture for dry skin.
Healthy Fat
Fish oil in fatty fish such as sardines, salmon, tuna and among many others contain Omega 3, a type of healthy fat that is beneficial to your skin. It helps to regular oil production, reduce inflammation and thus minimize acne breakouts. Other forms of healthy fats include nuts and avocado.
The antioxidants in tuna also help to prevent damage to skin cells from UV exposure.
Bananas contain vitamin C like many other fruits, and a medium-sized banana will give you 10% of the vitamin C you need for the day. There are many health benefits of vitamin C, with one being the fact that it promotes the growth of collagen. Collagen is a protein that helps build your skin, bones, and tissues.
Fresh apples are also a good source of vitamin C — an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and other blood vessels healthy, and aids in the absorption of iron.
Carrots are a rich source of beta carotene and vitamin A which are amazing when it comes to boosting the production of collagen. Carrots are also great for improving skin elasticity and increase blood flow to the skin.
It's possible to encourage collagen growth through skin rejuvenation treatments like lasers, PRP, or fillers. These treatments work under the skin to stimulate your body's natural ability to produce collagen and trigger fibroblasts.
You can also promote collagen production by eating a healthy diet. Foods like dark leafy greens, citrus fruits, tomatoes, and fatty fish are rich in vitamins and nutrients that support collagen synthesis. So load up your plate with these collagen-boosting foods to help keep your skin looking radiant and youthful!
Eating too much sugar and refined carbs.
These molecules damage nearby proteins and cause collagen to become weak, dry and brittle.
As we age, our body produces less collagen; the protein involved with skin strength and elasticity. Time causes this collagen to degrade, leading to the wrinkles we all associate with aging.
So caffeine is a collagen killer and we should steer clear? Not exactly. "It's worth remembering that coffee doesn't destroy collagen, it inhibits its production," says nutritional therapist at the Pulse Light Clinic, Lisa Borg.