Collagen Boosting Foods (that taste great!)

Collagen and elastin are two essential proteins that play a crucial role in maintaining the health and elasticity of our skin. As we age, our bodies naturally produce less collagen and elastin, leading to wrinkles, sagging skin, and other signs of ageing. However, there are certain foods that can help boost the production of collagen and elastin, keeping our skin looking youthful and radiant.

One of the most well-known foods for boosting collagen production is bone broth. Bone broth is rich in collagen, which is derived from the connective tissues of animals such as chicken, beef, or fish. When consumed, collagen from bone broth is broken down into amino acids, which are then used by our bodies to produce new collagen.

Another food that can help increase collagen production is citrus fruits. Citrus fruits such as oranges, lemons, and grapefruits are high in vitamin C, which is essential for collagen synthesis. Vitamin C helps to promote the production of collagen by stimulating the activity of enzymes that are involved in collagen formation.

In addition to citrus fruits, berries are also excellent for boosting collagen production. Berries such as strawberries, blueberries, and raspberries are rich in antioxidants, which help to protect collagen from damage caused by free radicals. Free radicals are unstable molecules that can damage collagen and elastin, leading to premature ageing of the skin.

Green leafy vegetables such as spinach, kale, and broccoli are another great option for increasing collagen and elastin production. These vegetables are high in vitamins A and E, which are important for maintaining healthy skin. Vitamin A helps to stimulate collagen production, while vitamin E protects collagen from damage caused by UV radiation.

Nuts and seeds are also beneficial for boosting collagen and elastin production. Nuts such as almonds, walnuts, and cashews are rich in omega-3 fatty acids, which help to promote the production of collagen and elastin. Additionally, seeds such as chia seeds, flaxseeds, and pumpkin seeds are high in zinc, which is essential for collagen synthesis.

Lastly, fish such as salmon, mackerel, and sardines are excellent sources of protein and omega-3 fatty acids, which are important for collagen and elastin production. Omega-3 fatty acids help to reduce inflammation in the body, which can damage collagen and elastin. Additionally, the protein found in fish is essential for building and repairing collagen and elastin fibres in the skin.

There are many foods that can help boost collagen and elastin production, leading to healthier, more youthful-looking skin. By incorporating bone broth, citrus fruits, berries, green leafy vegetables, nuts, seeds, and fish into your diet, you can help support the production of collagen and elastin in your body. In my book The Complete Guide To Healthy Skin I also include lots of yummy skin loving recipes as well as information on all of the nutrients your skin needs.

For those of us that find it difficult to get all of our nutrients from food alone, supplementation is another great way to ensure you're receiving all the nutrients you need and prevent any deficiencies.

Remember to also practice good skincare habits, such as using SPF and moisturising regularly, to further protect and maintain the health of your skin.