A lot of our ills are of beauty because after the age of 35, our body begins to produce less collagen. That means that our skin loses its firmness and little by little it begins to wrinkle and sag. Many women deal with expensive cosmetics, supplements, and surgical procedures, even when the best solution might be much simpler, as some of the most basic foods can do wonders for our skin as they contain collagen . Do you want to know which ones? read on to find out.

Unfortunately, the standard American diet practically guarantees that we will fill our bodies with sugary, processed items that only accelerate skin aging.

That is why today we will share with you some natural ways in the form of food that you can eat to accelerate the production of collagen in your body and get your glow back.

This connective tissue protein called collagen provides support and firmness to body tissues, especially the skin. As we age, collagen production decreases, reducing its firmness .

To replenish the collagen in your body, include it in your daily routine

  • Natural sunscreen every day, to protect from the sun’s rays.
  • Eat foods rich in proline and lysine, essential for the formation of collagen.
  • Eat foods rich in vitamin C daily, to transform lysine and proline into amino acids necessary to rebuild collagen.
  • Increase the amount of protein in your diet; women should consume 46 grams or more per day, while men should increase their protein intake to more than 56 grams per day, to support growth and replenish collagen.
  • Apply a daily cream that contains retinol, which helps repair collagen breakdown caused by sun damage.

The best foods to replenish your skin’s collagen

Reducing the degradation of this essential element in our body, and increasing its supply, is key to reducing wrinkles. In addition to using wrinkle creams, a diet rich in foods that encourage collagen production can help its cause.

Foods rich in anthocyanidins

Anthocyanidin-rich fruits are present in deep red and purple food sources, such as cherries, blueberries, raspberries, and blackberries, which protect against free radicals, increase vitamin C levels in cells, and help prevent the destruction of collagen in the skin and connective tissue.

Overall, berries are loaded with antioxidants that fight the ravages of free radicals on the skin while increasing collagen.

Foods rich in vitamin C

Vitamin C is an important vitamin in the production of collagen, to keep the skin firm and healthy, and can be found in oranges, grapefruits, lemons, strawberries, tomatoes, peppers and broccoli among others.

Foods rich in proline and listin

You can find lysine in fish, legumes, and fat-free dairy, and proline in beans, nuts, peanuts, and wheat germ. Lysine is an essential amino acid and must be obtained through food; Proline, on the other hand, is a nonessential amino acid, which can be manufactured in the body.

Foods rich in copper

Copper helps in the formation of collagen in the body, which is why it is beneficial to increase the consumption of foods rich in copper, green leafy vegetables, nuts and legumes.

Omega-3, omega-6 and omega-9 fatty acids

The presence of Omega acids also helps create an ideal environment for collagen production. Fish like salmon, mackerel, and tuna are an excellent source of fatty acids. Also nuts such as cashews, walnuts, flax seeds, almonds and Brazil nuts promote collagen production.

Bone broth

When you eat bone broth, you are actually eating cooked collagen. This is a powerful way to restore this substance to the skin and make wrinkles disappear.

Sure, you could find a lot of products with “collagen” on the label, but this one in the diet is more potent than the main lines of collagen to cells.

The collagen-derived gelatin found in bone broth heals your digestive tract, which is a surefire way to prevent inflammation and aging of the skin.

Grass-fed lean meat

Free range lean meat (which is also high in omega-3 fatty acids) protects the adipose membrane around skin cells. Omega-3s fatten cells, making them plump and full, which translates into more youthful skin.

These foods also help reduce inflammation and provide essential amino acids to keep your skin firm and elastic.


Garlic provides lipoic acid and taurine, both of which help rebuild damaged collagen. It is also an excellent source of sulfur, an essential part for its production.

So next time you’re tempted by a Botox ad, grab a big bowl of bone broth and a handful of berries instead. There are plenty of foods out there that can help keep your skin looking beautiful and youthful from the inside out.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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