9 Natural Sources Of Collagen In Food & Diet You Might Not Know

Updated: 7/30/2019

Collagen can be found in the bones, skin, and joints. In the body, collagen is made up of amino acids such as glycine, proline, hydroxyproline, and hydroxylysine ^[1]. These amino acids wrap together to create a triple-helix structure, which is the reason why collagen is strong. Nowadays, many people are looking for natural sources of collagen in food & diet to get their benefits. In this article, we would like to show you some of the best sources of collagen on the planet that you can include in your routine diet to increase your collagen production. So, if you want to know about the benefits of collagen for human health and collagen-rich foods, keep both of your eyes on this interesting article.

List Of Natural Sources Of Collagen On The Planet You Might Have Never Thought Of

It is possible to produce collagen by following a balanced diet. By adding some of the following superfoods, you will soon see a difference in your skin tone and your overall health. So throw your “collagen” creams away and start shopping for collagen-rich foods.

1. Dark Leafy Greens

We all know that leafy greens are nutrient-dense foods, but we may not know that these vegetables may prevent collagen breakdown. All green plant foods contain chlorophyll, which gives these plants their green color. Scientists found that consuming chlorophyll helps increase the precursor to collagen ^[2]. Besides, chlorophyll has been found to have a powerful antioxidant activity to fight against free radicals and UV damage that promote premature aging ^[2]

2. Citrus Fruits

Citrus fruits are on the list of natural sources of collagen that we would like to reveal in this article. Vitamin C aids in linking the amino acids together and this process is needed for collagen formation. According to a study about the role of vitamin C in skin health ^[3], vitamin C is an essential vitamin in the pre-collagen production phase ^[4]. Besides, as an antioxidant, this essential vitamin also protects your skin from toxins that contribute to collagen breakdown. Moreover, vitamin C helps with skin cell regeneration; so, it is often added to skin care products and recommended for wrinkle prevention ^[5] [6]. And, we all know that citrus fruits are on the list of excellent sources of vitamin C; therefore, remember to add lime, lemon, grapefruit, and orange to your salad dressings, smoothies, and homemade vitamin water recipes.

3. Spirulina

According to a study, spirulina is a kind of blue-green algae that may be used as a health supplement. Aside from being rich in iron, a teaspoon of spirulina contains high contents of glycine and proline. Additionally, spirulina is also a great source of copper, which is one of the important minerals for producing collagen ^[7]. The only disadvantage of spirulina supplements is that they may be a little pricey, and they do not have a good taste.

4. Black And Green Olives

Including black and green olives in your cooking may be one of the best ways to improve the skin. Black or green olives are high in sulfur that may help synthesize and prevent the breakout of collagen ^{[8] [9]}

Sulfur was used to deal with some skin issues such as dermatitis. It may help reduce acne, skin oiliness, and simultaneously prevent pore blockage from occurring.

Acne is known as a skin condition that results in blackheads, pimples, and inflamed skin patches. You can find sulfur in many skin care products such as cleansers, soaps, and lotions.

5. Flaxseeds And Walnuts

Flaxseeds are described as a great source of omega 3 fatty acids and fiber ^[10]. As skin cells are covered by a fatty layer; therefore, the more omega-3s you get, the stronger the fatty layer is.  That helps reduce lines and wrinkles. Besides, omega 3 fatty acids may decrease the risk of developing heart disease and simultaneously enhance brain growth ^[11]. Excessive UV rays produce genetic mutations that may result in skin cancer. You should consume foods rich in omega 3s, which boosts collagen production and lower skin cancer risks as well. Mix some flax seeds into your smoothies and salads or use them as a salad dressing. About ¼ cup of walnuts contains about 2.7g while ¼ cup of flax seeds has about 6.3g of omega 3s.

6. Prunes

Free radicals attack the skin and break down skin tissues, which directly cause skin aging. Prunes contain high content of antioxidants that neutralize these free radicals ^[12]. Therefore, you should eat 5- 6 prunes every day for a great health boost. Prunes are famous for enhancing collagen production ^[13].

7. Tomatoes

Tomatoes have a high content of antioxidant lycopene, which may protect your skin from sun damage and simultaneously prevent collagen breakdown ^[15]. Besides, tomatoes have many potent antioxidants like vitamin C, which may protect the skin from free radicals ^[6]

8. Chocolate

Chocolate is really great for your skin by boosting blood flow to the skin and protecting against UV damage. Cocoa powder in chocolate may give a boost in producing collagen ^[18]

9. Manuka Honey

Manuka honey is a special type of honey with some healing properties ^[19]. When used topically, this honey may restore your skin. It helps the skin cell renewal process as well as the formation of healthy collagen protein ^[20]. Moreover, manuka honey is high in antioxidants, which may help reduce blemishes. ^{[21] [22]}.

This article today revealed the top 10 best natural sources of collagen in food & diet. And, we hope that all of the readers of AllRemedies.com can consume one or more of these collagen-rich foods in your routine diet. If you know other people around you, who begin to reduce their natural collagen production and want to get more collagen through consuming natural sources of collagen, share this list with them as soon as possible. Also, if you know other excellent sources of collagen aside from those as we mentioned above, share them by leaving your comments in the comment section below.