Collagen is the protein that gives skin its firmness and tightness, and while topical applications of skin care products that help to increase the body’s production of collagen are always useful, there are other ways to give your skin a collagen boost. From certain types of fish to orange and green vegetables, here are some of the foods that have been proven to be the most successful when it comes to naturally building up the body’s collagen levels.

Red Fruits and Vegetables
The colors of fruits and vegetables can give an indication of the nutrients that they contain, with red fruits and vegetables being high in the antioxidant lycopene. Lycopene has been shown to boost the body’s production of collagen, while also working as a natural sunblock, protecting the skin, and its increased collagen, from damage caused by the sun.

Salmon and tuna sushi

Salmon and Tuna
Some types of fish, especially salmon and tuna, are particularly high in omega fatty acids. These omega acids provide the perfect environment in which collagen can be produced, while also helping to support the structure of skin cells.

Soy, whether it be in the form of cheese, milk or tofu, contains a natural plant hormone called genistelin. This has been shown to help prevent aging, by boosting the collagen levels in the body and specifically targeting wrinkles and fine lines.

Green vegetables

Dark Green Vegetables
Leafy dark green vegetables, such as kale, spinach and cabbage, are high in an antioxidant called lutein. Just like lycopene, lutein assists the body’s production of collagen, and just 10mg, which works out to around 4oz, of spinach, kale or cabbage each day is enough for you to soon be seeing results. Dark green vegetables are also packed with vitamin C, which not only strengthens the body’s ability to produce collagen, but also helps it to use the protein much more efficiently. Studies have shown that vitamin C has the added benefit of preventing free radicals from causing damage to the collagen that already exists in skin cells.

Beans contain hyaluronic acid, which is a key ingredient in many anti-aging skin care products. Hyaluronic acid is a humectant, which means that it is able to draw in and trap moisture from the air, and can hold up to 1000 times its weight in water. Increasing collagen synthesis is just one of the benefits of hyaluronic acid, as this powerful substance also nourishes the skin cells, improves skin tone and supports the joints.


Black and Green Olives
Black and green olives contain sulfur, which not only promotes the formation of collagen, but is also an ingredient that has been used throughout history to treat a number of different skin issues. From dermatitis to acne, incorporating black or green olives into your diet will give your body a natural source of this vital substance.

When it comes to giving your body a boost of collagen, it is always important to do this from both the inside as well as the outside. Not only will you look and feel much healthier all around, but you are also likely to notice results in half the time.