d) Nuts and Seeds Nuts and seeds like pumpkin seeds, cashews, almonds and sesame seeds are rich sources of zinc and copper that promote collagen synthesis in the body [13] [14].
1. Almonds. Almonds are a near perfect food for your skin. They're packed with protein that supports collagen production, and full of healthy monounsaturated fats, copper, zinc, vitamin B1, B5, B6, calcium, and vitamin E.
Cashews
These filling nuts contain zinc and copper, both of which boost the body's ability to create collagen.
Walnuts are rich in antioxidants which help in skin regeneration and elasticity. These antioxidants boost collagen production and cell repair, thereby toning the skin and keeping the signs of ageing at bay. Be it fine lines, wrinkles or age spots, now you can kiss them goodbye.
Eating foods rich in vitamin C and amino acids can increase the levels of hyaluronic acid and collagen in the body as both are important for skin. Foods such as oranges, red peppers, kale, Brussels sprouts, broccoli, and strawberries are all rich in vitamin C.
Citrus fruits like oranges, lemons, limes, and grapefruit are known for being foods high in collagen-producing properties.
Foods to boost collagen production
[6] These include fish, poultry, meat, eggs, dairy, legumes, and soy. Collagen production also requires nutrients like zinc that is found in shellfish, legumes, meats, nuts, seeds, and whole grains; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.
Collagen Foods // Almonds are a near perfect food for your skin. They're packed with protein that supports collagen production and full of healthy monounsaturated fats, copper, zinc, vitamin B1, B5, B6, calcium, and vitamin E.
Walnuts are rich in polyunsaturated fatty acids, omega 3 fatty acids and are energy dense nuts which make for a good snack. “The high levels of Vitamin B complex moisturises the skin and reduces the look of fine lines," says Dr Sule.
Yes, they're small, but tree nuts like almonds, walnuts, cashews, pecans, and pistachios have big anti-aging powers. These crunchy snacks contain special nutrients that can help delay or prevent age-related heart disease, stroke, type 2 diabetes, nerve disease, and some types of cancer.
Nuts. Nuts and seeds like pumpkin and sunflower seeds contain vitamin E, which keeps your skin glowing and healthy-looking. Most nuts, almonds especially, reduce inflammation that can cause skin to look older prematurely.
Crackers, cookies, cereal, pasta, bread and baked goods contain sugar and chemicals that are damaging to collagen molecules, thereby diminishing the quality of the tissue, and can erode the quantity of your collagen as well.
You can help your body make more collagen by eating healthy foods. To make it, your body puts together amino acids called glycine and proline. You find these acids in high-protein foods such as chicken, fish, beef, eggs, dairy, and beans. Other nutrients, like vitamin C, zinc, and copper, also play a part.
Bone Broth
This tops the list of food sources that contain high amounts of collagen. You can buy bone broth at the grocery store or make it yourself. To make bone broth at home, simply cook beef, pork, poultry, or fish bones in water.
In comparison to other fish skin collagen sources, such as codfish, pangasius and tilapia are the preferred and sustainable choice.
Type I or type 1 collagen is the strongest type of collagen. If you're looking for a collagen for supporting skin health, type 1 is a top choice since it's literally a building block of the skin.
Avocados are a source of healthy fats and nutrients that help to keep our skin hydrated and nourished. In addition to being a good source of collagen, avocados also contain vitamin C and vitamin E, which are essential for collagen production.
Eat Your Veggies
In terms of benefits, you can think of them by colour: Dark Green – Spinach, kale, collard greens - are all rich in vitamin c – which we know to be a huge component of collagen production.