Top 7 Collagen-Rich Foods to Eat, as You Age

Throughout your search, you may have discovered that the wrong diet can increase visible signs of ageing. So when your skin’s ageing proteins decline over-time, choose foods that can boost its production. Which is where a collagen rich diet comes into play.

Keep scrolling for a diet for ageing skin:

Over-time, your skin naturally stops producing the protein collagen. Which is why, many opt for different ways to potentially support collagen production. According to an article by Vogue, “From age of 25 and up, we lose around 1% of our collagen a year.”

In this case, many may opt for in-clinic services to aid in inducing collagen. One method for this are skin boosters which can help promote hyaluronic acid to elevate skin health. Whether used in combination with clinic services, or alone, these skin volume loss remedies can prove promising.

1. Bone Broth

To potentially reap its benefits, this must be simmered within a 12 to 24 hour time period. As it involves a combination of water, vegetables and animal bones. In a medically reviewed article by MD Anderson, bone broth is recognised for collagen being its main protein.

Wellness dietician Wohlford highlights that this harnesses the potential for several skin benefits. Promoting wound healing which slows down naturally due to aging. Alongside to reducing skin inflammation, minimising the appearance of facial redness.

*Chef’s Collagen Tip: Add bone broth to soups, stews, or sip it as a warm beverage for a hearty meal.

2. Fish-Salmon and Sardines

Marine types of collagen can be found in any sea creature. Most noted are salmon and sardines highest concentrations of this protein. Providing convenient yet effective potential for collagen to be absorbed by the body.

In an article on Pubmed, it states that fish can be highly effective in assisting the collagen synthesis process. As a result of this, it helps alleviate skin healing which slows down with age. All while playing a role in overall healthy skin.

*Chef’s Collagen Tip: Grill or bake fish, or use fish bones to make collagen-rich broth.

3. Chicken

While often not recognised for collagen aid, poultry can be effective for reducing visible signs of ageing skin. It contains type II collagen which can prove to be an incredibly promising method for anti-aging. This has been demonstrated to be promising by a study published on PubMed. As it could “Significantly alleviate skin aging induced by ultraviolet radiation.”

This kind of radiation covers the 95% of UV radiation that reaches the Earth. By incorporating chicken, you can minimise visible signs of ageing, including wrinkles, pigmentation and age spots.

*Chef’s Collagen Tip: Include chicken wings, legs, or slow-cooked chicken ensuring to include the skin and cartilage.

4. Egg Whites

While egg whites don’t exactly contain collagen, it contains the amino acids that are required for collagen production. Proline is found in egg whites and makes up to 10% of collagen’s amino acid contents. According to a She Finds article, dermatologist Alexander Zuriarrain backs this claim. She says that egg whites are extremely high in the amino acids needed for collagen production.

By incorporating this into your day, you’re contributing to your skin’s health.

*Chef’s Collagen Tip: Add scrambled egg whites to your breakfast or use them in smoothies.

5. Citrus Fruits

From oranges to mandarines, these kinds of fruits can be collagen powerhouses. But not in the way you might assume. Although these don’t contain collagen contents, it contains high amounts of vitamin C which are critical for anti ageing.

As stated by a PubMed article, fibroblasts rely on vitamin C for collagen synthesis. In other words, fibroblasts are cells which create collagen, making vitamin C in your diet very promising.

*Chef’s Collagen Tip: Include citrus fruits in your diet as snacks, in salads, or as juices.

6. Berries

From strawberries, to blueberries, this fruit is a promising way to boost collagen production in the skin. Like citrus fruits, this can boost the production of vitamin C which is important for collagen synthesis. In a medically reviewed article by Very Well Health, it’s noted that berries contain useful antioxidants. According to dietician Erin Holley, this “Helps slow the aging process at a cellular level.”

By doing so, this can help lower the visible signs of aging through preventing this.

*Chef’s Collagen Tip: Add berries to smoothies, oatmeal, or enjoy them as a snack.

7. Garlic

This key ingredient is known for its level of cooking flexibility. Whether it’s included for flavour enhancing qualities, or as the star ingredient in a dish. According to this PubMed Article, it’s suggested that garlic holds great potential in providing anti-wrinkle properties. This is because of sulfur which is a main component contained in garlic.

Acting as an anti-oxidant, the sulfur aids in the collagen production processes. This can help to minimise the visible appearance of wrinkles on the skin.

*Chef’s Collagen Tip: Add garlic to stir-fries, soups, or use it in marinades.

Next steps?

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