1. Salmon
Salmon is packed to the brim with plenty of minerals responsible for the production of collagen, such as zinc. It also contains a lot of omega-3 fats, which help to keep your skin properly hydrated. We'd recommend eating 4 to 5 ounces of salmon twice a week.
2. Bone Broth
One of the best options for people in need of collagen, bone broth does not in fact stimulate collagen production, but it actually contains a bioactive form of collagen that your body can instantly utilize. Chicken and turkey broth contain type II collagen which supports healthy joints, while beef broth contains type I collagen, which supports skin health. For best results, consume 6 to 12 ounces of bone broth every day.
3. Eggs
Much like bone broth, eggs also contain collagen itself, directly within the yolk. There is also a lot of sulfur in eggs, which is vital for liver detoxification and collagen production. This ensures that any collagen-destroying toxins are eliminated from the body. Two eggs a day is perfect for best results.
4. Chia Seeds
Chia seeds are full of omega-3 fatty acids which are required for the hydration and rejuvenation of your skin cells, leading to smoother and younger-looking skin. We'd recommend eating around 7 ounces of chia seeds a day.
5. Pumpkin Seeds
Since pumpkin seeds are full of zinc, they are perfect for people lacking in collagen for much the same reasons that salmon is. Fried pumpkin seeds are your best bet, since they are actually more nutritious than uncooked seeds. Adding two tablespoons of pumpkin seeds to salads every day would be ideal.
6. Citrus Fruit
The large amount of vitamin C that citrus fruits contain helps amino acids to produce proline, an essential chemical for the production of collagen. You should try to eat a minimum of two servings of fruit a day if you want to get the most out of them.
7. Green Vegetables
Green vegetables contain chlorophyll, a pigment which boosts your skin's procollagen levels. Chlorophyll also protects your skin from aging, since it is used by your body to fight against free radicals and UV rays. If you are very physically active, then you should eat around 3 bowls of vegetables a day. More sedentary people should find that two and a half bowls are sufficient.
8. Berries
Plenty of berries, such as cranberries, blackberries, strawberries and raspberries contain ellagic acid, which helps protect your skin from being damaged by UV radiation, as well as a healthy dose of vitamin C. Most adults should aim to consume around 2.5 ounces of berries a day for best results.
9. Avocados
The vitamin E that avocados contain helps to prevent the breakdown of collagen in your body. What's more, they also contain beneficial fats which boost skin health and increase collagen production. Eating around half an avocado a day should be sufficient.
10. Tomatoes
Tomatoes are full of lycopene, which keeps your skin safe from UV light, while also stimulating collagen synthesis. Baked tomatoes contain quite a large amount of lycopene, while tomato juice contains the most. Drinking one glass of tomato juice each day will really make a difference.
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