12 Best Collagen Boosting Foods & 7-Day Diet Plan For Glowing Skin

Hello readers! Healthy and glowing skin is the demand of the hour, and everyone is looking for the best remedies and foods to boost their skin health. If you binge on the internet or social media platforms, you might encounter many DIY home remedies, face packs, or serums that promise to get you glowing and plump skin.  

But all these processes will only give you outer radiance for a limited time. It is more important to look for something that heals the skin and boosts collagen production. Well collagen is a protein found in abundant amounts in the body. It supports the structure of our skin and maintains the health of our joints, bones, and connective tissues. However, our body's natural collagen production reduces as we age, leading to wrinkles, sagging skin, and joint discomfort.  

However, incorporating collagen-rich foods into your diet can help support collagen synthesis and promote healthy, radiant skin. Here, we will explore the 12 best collagen-boosting foods to help you achieve healthy skin. Continue reading to learn more! 

Table of Contents  

12 Best Collagen Boosting Foods  

Our skin is all made of cells and tissue that need to be protected from the action of free radicals and UV radiation. Collagen is a protein in high amounts (30%) in your body and is the primary building block of your skin, muscles, ligaments, tendons and bones. It is an essential protein that helps to replace dead cells, provides strength and elasticity to the skin, and protects the organs. It also helps in producing new cells in the body.   

Although it is naturally produced in the body, factors like ageing and exposure to UV radiation and free radicals generally affect its production. You can incorporate collagen-boosting superfoods into your diet to maintain their level. Some of the best collagen-boosting Indian foods are:  

1. Berries  

These small fruits are packed with antioxidants and vitamin C and are known for promoting collagen production. Collagen is essential for maintaining the suppleness of your skin, and its increased production can result in firmer, more youthful-looking skin. Including various types of berries in your morning breakfast is the ideal way to boost collagen production.   

2. Citrus Fruits  

In the list of foods high in collagen, citrus fruits like oranges, lemons, and grapes are included due to their richness in Vitamin C, which is crucial for maintaining healthy skin. Vitamin C acts as a powerful antioxidant, protecting your skin from harmful UV rays and enhancing collagen production. Regular intake of Vitamin C helps reduce wrinkles, improves skin texture, and gives you an even skin tone.   

Also Read:8 Supplements For Better Skin: Sources & Benefits 

3. Leafy Greens  

Eating leafy greens like spinach, kale, and swiss chard can help repair damaged skin and promote healthy blood circulation. These veggies are rich in vitamins and minerals that support the production of collagen, which is essential for healthy skin. You can include these in salads or can prepare vegetable soup to get their benefits. 

4. Avocado  

It is a nutrient-rich fruit loaded with vitamins, healthy fats, and minerals. It contains vitamin E, an antioxidant that is engaged in the protection of the skin from oxidative damage and promotes collagen production. Incorporating avocado into your diet can help maintain skin elasticity and hydration.  

Also Read: 7 Potential Benefits Of Avocado Oil For Skin Health And DIY Face Masks  

5. Nuts and Seed  

Nuts and seeds like almonds, walnuts, and flaxseeds are excellent sources of essential fatty acids and minerals like zinc and copper. These nutrients help maintain skin integrity and reduce inflammation, leading to healthier, younger-looking skin and supporting collagen synthesis.  

6. Tomatoes  

These are packed with lycopene, a powerful antioxidant that prevents skin damage and stimulates collagen production. Lycopene also helps reduce inflammation and improve skin texture, making tomatoes an excellent addition to your diet for radiant skin.   

7. Garlic  

Garlic is rich in sulfur compounds that promote collagen production and enhance skin elasticity. It is also rich in taurine, which builds up the damaged collagen fibres. Its antioxidants neutralise the functioning of the free radicals and reduce the signs of ageing. So, adding garlic to your meals becomes essential to maintain youthful-looking skin. You can eat roast garlic or drink warm garlic water daily. 

8. Bell Peppers  

These are an excellent source of vitamin C, which is essential for collagen production. They also contain carotenoids such as beta-carotene, which can help protect the skin from sun damage and improve its texture and tone. 

9. Cucumber  

Cucumber is a hydrating vegetable rich in silica, a mineral that supports collagen production and strengthens connective tissues. It is also enriched with vitamin K, which helps reduce dark circles and puffiness around the eyes. Adding cucumber to your diet can help nourish and rejuvenate your skin from the inside out.  

10. Salmon  

Salmon is not only a great source of collagen-building nutrients like zinc and selenium but also rich in omega-3 fatty acids. These minerals play a crucial role in collagen synthesis and skin health, helping to reduce inflammation and maintain a youthful complexion.  

11. Chicken  

Chicken is a lean source of protein. It also contains zinc, which aids in collagen synthesis and promotes wound healing. It also provides amino acids necessary for collagen production. Adding chicken to your meals can help protect skin health and repair damaged tissues.  

12. Egg Whites  

These are rich in protein and contain biotin, a B vitamin that supports skin, hair, and nail health. Egg whites also contain amino acids like glycine and proline, which are needed for collagen synthesis. Adding egg whites to your diet can help promote a glowing complexion and improve skin elasticity.  

Also Read: Food For Healthy Skin 

7-Day Sample Diet Plan to Boost Collagen Production 

Here is a simple and easy-to-follow sample diet plan with vegetarian Foods to Boost Collagen levels:  

How Can I Activate Collagen Naturally? 

Here are some of the most effective ways that you can follow to boost collagen production in your body naturally:  

1. Consider Collagen Supplements  

Collagen supplements include hydrolysed collagen powder or collagen peptides. These are easily digestible and can be added to beverages like water, coffee, or smoothies and are popular options for boosting collagen levels.  

2. Protect Your Skin From Sun Damage  

This is very important as the UV rays are harmful to the skin and may result in collagen breakdown. To protect the skin, you can wear clothes with full covering and use shades and high SPF sunscreens, especially during peak hours.  

3. Stay Hydrated  

Hydration is highly important for maintaining the elasticity of the cells and for collagen production. To keep your skin well hydrated and plump, try to drink at least 7-8 glasses of water daily. This will also help regulate body temperature, deliver nutrients to the cells, and keep the joints lubricated.   

4. Quit Smoking  

Smoking can trigger the production of an enzyme named metalloproteinase (MMPs), which is responsible for breaking down collagen. Therefore, quitting smoking can help preserve collagen levels and improve overall skin health, reducing premature ageing and skin damage.   

5. Limit Sugar Intake  

Eating too much sugar is risky for your health as it can lead to the production of advanced glycation end products (AGEs). This can damage collagen and elastin fibres in the skin. Therefore, reducing your intake of sugary foods and beverages is important to help maintain collagen integrity and keep your skin healthy. 

6. Incorporate Antioxidants  

Antioxidants can help stimulate collagen production and protect existing collagen from free radicals. Antioxidants can also help reduce DNA damage from UV light, improve hydration, and reduce the appearance of wrinkles and pigmentation. Some of the best sources of antioxidants include berries, nuts, seeds, dark leafy greens, and colorful fruits and vegetables.  

7. Practice Skincare  

Having a good skincare routine is very important for maintaining healthy skin. So you can follow the steps of cleansing, exfoliating, and moisturising. Plus, using sunscreen with SPF 50 is a must to protect your skin from sunburn. You can also use serums to protect your skin from damage. 

Dietitian's Recommendation  

As a dietitian, I highly recommend incorporating collagen-boosting foods for optimal skin health. These foods provide essential amino acids, vitamins, and minerals necessary for collagen synthesis, which promotes skin elasticity and reduces signs of ageing.   

Their rich nutrient content includes egg whites, salmon, berries, chicken, citrus fruits, cucumbers, garlic, leafy greens, seeds, nuts, avocados, and shellfish. Remember to hydrate adequately and avoid excessive sun exposure for optimal skin health. Aim for a balanced diet rich in diverse nutrients to support overall well-being and achieve a radiant complexion.    

                                                                                               Dt. Akshata Gandevikar  

The Final Say  

While numerous skincare products are available, taking care of your skin from the inside out is equally important. Consuming collagen-boosting foods can support your skin and hair health. By making a conscious effort to consume these foods regularly, you can not only improve the appearance of your skin but also support your joint health, gut health, and overall immune function. So, don't forget to add these collagen-boosting foods to your grocery list and take a proactive approach to achieve timeless beauty and vitality. 

 FAQs  

1. Which foods are high in collagen?  

Some of the best foods that help your body produce collagen are: 

2. How can I activate collagen naturally?  

You can eat plenty of fresh fruits, such as oranges, grapes, avocados, berries, and veggies like leafy greens, garlic, etc. to boost your collagen levels.  

3. What is the best source of collagen?  

Foods high in protein are generally considered to boost collagen levels, including eggs, chicken, nuts and seeds. 

4. Which Indian food has collagen?  

Nuts, seeds, leafy vegetables, cucumber, bell peppers, and garlic are Indian and contain collagen.  

5. Is collagen good for the body?  

Yes, collagen helps to boost elasticity, reduce the signs of ageing, improve skin texture, and promote youthfulness.  

6. What are the effective ways to boost collagen? 

Some of the effective ways to improve your collagen levels are: 

References 

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