The 8 Foods That Provide More Collagen For The Skin

Although as such it does not help us to produce collagen, tea, in any of its varieties, prevents it from diminishing over time

If we want to have beautiful skin without wrinkles, we must provide it with all the nutrients it needs, including collagen. Cosmetics are not enough to maintain a healthy complexion, but we have to eat in a balanced way.

In this article we highlight the 8 foods that contain collagen or that contribute to its formation. This protein keeps the skin young and firm, while ensuring good joint health.

What is collagen?

Collagen is the most important protein present in our body. Collagen fibers, which are flexible and strong, are found in skin, bones, muscles, tendons, and joints.

Our body produces collagen naturally. However, with the passage of time we lose this ability. Then appear wrinkles on the skin, joint inflammations, bone weakness, etc.

For this reason, it is essential to follow a balanced diet rich in foods with this protein. Or those that promote their training.

What does it add to our skin?

Collagen makes up the majority of the skin’s makeup. This protein is what gives it, to a large extent, its firmness and elasticity. For this reason, it is important to make sure that we contribute enough to our body through food.

• During youth, it is constantly regenerated, which makes us have a firm and youthful complexion.
• However,  from the age of 30 we can notice a greater tendency to flaccidity and wrinkles. 

8 foods that provide collagen to the skin

The foods that we list stand out for their content in this protein or because they promote its formation.

1. Garlic

Garlic should be present in our diet for many reasons. This medicinal food, in addition to being a natural antibiotic (according to this study by Brawijaya University), has a high sulfur content.

• This mineral, which also stands out for its cleansing properties, contributes to the formation of collagen. This is suggested by this study from Peking University.
• To be effective we must consume it raw or in capsules.

2. Onion

Onion, which belongs to the same family as garlic, also contains sulfur.

• By consuming it we increase the production of collagen.
• It is anti-inflammatory, according to this research from Songwon University (Korea).

3. Blue fish

Although oily fish contains little collagen, it should be noted that it is a food very rich in lysine. This amino acid is essential for the formation of collagen.

In addition, it is also rich in essential fatty acids. These nutrients are very beneficial in nourishing the skin.

• Keep in mind that large oily fish (salmon, tuna, swordfish) can also contain heavy metals, according to this research from Rutgers University.
• Therefore, we recommend choosing small ones, such as sardines, mackerel or anchovies.

4. Meat

Collagen is what determines the toughness of the meat. That is, the tough fibers that are difficult to chew.

We especially recommend veal, chicken or turkey. Some parts, like the legs, contain a lot of collagen.

5. Bone broth

If we want a very healthy food rich in collagen, we should try the increasingly famous bone broth. This dish was made decades ago. This process allows to extract the nutrients present in the bones:

• Actually, it is a traditional recipe, since it involves cooking a broth of meat (bones included) and vegetables over a very low heat and for many hours.

6. Red fruits

Red fruits, such as blackberries, currants, strawberries or blueberries, are very rich in lycopenes.

This antioxidant substance, which is also present in red vegetables, promotes collagen secretion. This is stated in this study from the Autonomous University of Yukatán.

7. Dairy

Milk and its derivatives contain high levels of proline and lysine. These amino acids promote complete collagen formation.

However, to improve the assimilation of nutrients, we recommend taking them separately from meals. We can choose between milk, cheese, yogurt, cottage cheese, etc.

8. Tea

Tea is an ancient drink with many health properties. In this case, it stands out for its catechin content.

• These components have a high antioxidant power that fights free radicals. In addition, it  prevents the decline in collagen linked to age, according to this study from the University of Chile.

We can choose between the different varieties of tea: black, red, green or white.