Collagen Boosting Food!

Collagen is a major structural protein in the human body. It strengthens tendons, improves skin resilience and supports internal organs, according to the Protein Data Bank. As people age, collagen production slows down. This is most notably seen in the skin as wrinkles, according to the American Academy of Dermatology. An adequate intake of foods high in vitamin C, vitamin A, omega – 3 fatty acids, copper and niacin will help boost collagen production.

Omega – 3 Fatty Acids

Omega-3 Fatty Acids enhance ligament fibroblast collagen formation in association with changes in interleukin-6 production.  Omega 3 also lessens  collagen breakdown and the acids help with skin renewal and production.  Foods high in omega – 3 fatty acids are tuna and salmon.

English: Flesh of an Atlantic Salmon.

English: Flesh of an Atlantic Salmon. (Photo credit: Wikipedia)


Foods High in Vitamin C

Vitamin C is essential in the production of collagen. It is needed to turn the amino acid proline into hydroxyproline. Hydroxyproline improves collagen stability. Inadequate intake of vitamin C slows collagen production, leading to scurvy. Without enough collagen, the body is unable to repair itself.  Foods high in vitamin C to help boost collagen include citrus fruits, peppers, potatoes, cantaloupe, broccoli, tomatoes and strawberries.

Cantalope Melon

Cantalope Melon (Photo credit: shanta)


Foods High in Niacin

Niacin assists the functioning of the skin, nerves and digestive system. In preliminary studies, niacin increases collagen production and reduces dark spots on the skin. Foods high in niacin to boost collagen production include dairy products, fish, poultry, lean meat, nuts and eggs. Legumes and enriched cereals and breads provide some niacin.


Almonds (Photo credit: Shelby PDX)


Foods High in Copper

Copper is a mineral people need in only small amounts. But it is an essential nutrient in the production of collagen. The best sources of copper to increase collagen production include oysters, crabs, mussels, beef liver, cashews, filberts, almonds, soybeans, peanuts, chocolate, fortified cereals, mushrooms, potatoes, grapes, avocados and bananas.

White Tea

Drinking white tea helps to protect the skin from further damage, preventing the activity of enzymes that break down collagen as we age. Drink white tea in the morning to counteract aging and to help with hydration, an important part of keeping skin young!

Kidney Beans

Kidney beans help your body to produce hyaluronic acid, an anti-aging substance, which helps keep the collagen in your skin.


  1. I agree; salmon has helped my skin become less rashy, and infected:)


Thank You For Your Comments Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: