5 Foods That Boost Collagen Production

Found in bones, tendons, skin, and ligaments, collagen is the most abundant structural protein in the human body. Collagen deficiency can cause conditions such as stiff tendons and ligaments, joint pain, wrinkles and aging, back pain, and osteoarthritis. This means that you should keep your collagen levels sufficient by taking supplements and eating healthy foods, per the National Center for Biotechnology Information (NCBI). Keeping this in mind, here is a look at five foods that stimulate collagen production.


According to the National Institute of Health (NIH), chicken neck and cartilage contain high amounts of collagen. This makes chicken an important ingredient in manufacturing collagen supplements. Therefore, including chicken in your diet can help increase your collagen levels in the body.

Citrus Fruits

Vitamin C is one of the minerals that help in the synthesis of collagen, mainly in the skin. In other words, consuming foods rich in Vitamin C can boost collagen production in your body. Thankfully, citrus fruits contain high quantities of this vitamin, and hence, they should be part of your diet. Additionally, citrus fruits contain other minerals such as potassium, calcium, and fiber, which are also useful to your health.


While fish is a great source of collagen, take note that the fleshy parts of it only contain low amounts of this structural protein. The bones, scales, head, and eyeballs, are the parts that have the highest amounts and are useful in the manufacture of collagen supplements. Even so, including fish in most of your diets can enable you to get the most collagen out of it.


Apart from being an awesome spice in the kitchen, research shows that garlic can also help boost collagen in the body. This is because it contains substantial amounts of sulfur, a mineral that is essential in collagen synthesis. While it is still okay to use garlic as a spice, you can also chew raw garlic cloves to get maximum nutritional benefits.


Other than building muscles and regulating chemical reactions in the body, amino acids are also useful in collagen synthesis. They are abundant in plant proteins, including beans and other legumes, as well as in eggs, mushrooms, and fish. Therefore, ensure you add beans to your diet to increase the production of collagen.


These are some of the foods that stimulate collagen production in the body. To prevent or minimize collagen degradation, avoid excessive ultraviolet radiation exposure, and use the right skincare products.

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