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Top 5 Collagen Boosting Foods to support skin, joints and overall health

Don Gordon

Collagen is like a liquid gold elixir - the most abundant protein in the body it is essential for healthy skin, joints and strong connective tissues
Collagen is like a liquid gold elixir - the most abundant protein in the body it is essential for healthy skin, joints and strong connective tissues

Here are the top 5 collagen-boosting foods that can help support your skin, joints, and overall health

As a functional nutritionist, I’m passionate about empowering my clients to harness the power of food to support their health from the inside out. One area where nutrition plays a particularly vital role is in promoting collagen production. Collagen is the most abundant protein in the body and is essential for maintaining healthy skin, strong joints, and overall vitality. As we age, our body’s natural collagen production declines, which not only impacts our appearance but also affects longevity and overall health—particularly in women, who are more prone to collagen loss due to hormonal changes. Incorporating collagen-boosting foods into our diet is a proactive way to support healthy aging, vibrant skin, and strong connective tissues. Here are my top five collagen-boosting foods to help you look and feel your best

1. Bone Broth

Bone broth is often considered a powerhouse for collagen support. Made by simmering animal bones and connective tissue for hours, it’s rich in collagen, gelatin, and amino acids like glycine and proline—all of which are essential building blocks for collagen production. Beyond collagen, bone broth is a great source of minerals like calcium, magnesium, and phosphorus, which support skin elasticity and bone health. For women, these minerals are particularly important in maintaining bone density as oestrogen levels decline with age. Including a warm cup of bone broth in your daily routine is a simple yet effective way to promote overall health, resilience, and longevity.

2. Citrus Fruits

Vitamin C is a critical nutrient for collagen synthesis, and citrus fruits are among the best sources. Without adequate Vitamin C, your body cannot efficiently convert pro-collagen into collagen. Oranges, lemons, limes, grapefruits, and kiwis not only pack a Vitamin C punch but also offer antioxidants that protect existing collagen from damage. For women, Vitamin C also supports immune function and iron absorption, making these fruits a multi-benefit addition to your diet. Start your morning with 500ml tepid filtered water with electrolytes, add slices of citrus to your water for a refreshing, collagen-boosting boost.

3. Eggs and Egg Whites

Eggs are a complete protein and an excellent source of proline, one of the key amino acids required for collagen formation. Egg whites, in particular,  are rich in this nutrient. Additionally, eggs provide sulphur, which is essential for collagen production and detoxification processes in the body. For women, the high-quality protein in eggs also supports muscle maintenance and hormone balance, both of which are key to healthy aging. Consider starting your day with an omelette loaded with veggies or adding boiled eggs to your salad for a collagen-supportive meal.

4. Berries

Berries are not only delicious but also powerful allies for your collagen. Packed with antioxidants, they help protect collagen from free radical damage, which can accelerate the signs of aging. Moreover, strawberries, blueberries, raspberries, and blackberries are excellent sources of Vitamin C, further boosting their collagen-supporting potential. For women, the antioxidants in berries may also support heart health and combat inflammation, which are crucial for longevity. Add a handful of berries to your yogurt, oatmeal, or smoothies for a nutrient-packed treat that your skin and body will thank you for. Buy frozen when out of season for optimal ripeness.

5. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are packed with chlorophyll, a compound that has been shown to increase the precursor to collagen in the skin. Chlorophyll also has antioxidant properties, which help combat oxidative stress and protect existing collagen. For women, leafy greens are an excellent source of magnesium and calcium, nutrients that support bone health and reduce the risk of osteoporosis. Including leafy greens in your meals is as easy as tossing a handful into your morning smoothie, preparing a vibrant salad, or sautéing them as a nutrient-dense side dish.

By incorporating these collagen-boosting foods into your diet, you’re providing your body with the raw materials it needs to maintain healthy skin, joints, and connective tissues. For women, these foods can also address unique health concerns such as hormonal balance, bone density, and inflammation, all of which contribute to longevity and overall vitality. As with any nutritional strategy, consistency is key. Pair these foods with a balanced diet and other skin-friendly habits, such as staying hydrated, limiting excessive sun exposure, and getting adequate sleep, for optimal results.

Scientific References

1.       Bello, A. E., & Oesser, S. (2006). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current Medical Research and Opinion, 22(11), 2221-2232. DOI:10.1185/030079906X148373

2.       Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The roles of vitamin C in skin health. Nutrients, 9(8), 866. DOI:10.3390/nu9080866

3.       Nimni, M. E., Han, B., & Cordoba, F. (2007). Are we getting enough sulphur in our diet? Nutrition & Metabolism, 4(24). DOI:10.1186/1743-7075-4-24

Kim, Y. H., Kim, D. H., Lim, H., & Kim, D. M. (2018). Antioxidant activities and phytochemical contents of various leafy greens. Journal of the Science of Food and Agriculture, 98(12), 4629-4638. DOI:10.1002/jsfa.8942

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