How To Boost Your Collagen Naturally And Look Great

Skin health is linked to diet.

The level of collagen in your skin is important for your appearance and health. Collagen is what makes your skin smooth, soft, firm, and resilient. As you age, your collagen supply decreases which leads to wrinkles and a rougher skin appearance.

There are three layers to your skin and collagen collects in the middle layer. To boost collagen levels, many cultures have historically consumed actual collagen from animal sources. Now it's become a popular health trend and it's popping up in many health products - both edible and topical.

However, the science is not clear on the impact of consuming collagen. There's no harm in trying it out, but there's a natural way to increase your collagen resources and that's to eat food that stimulates collagen production throughout your life.

Collagen production in your skin relies on the antioxidants Vitamin C as well as several minerals that come from a healthy diet. Copper, manganese, and zinc are minerals that are essential for collagen production. These minerals are naturally occurring in many foods. By eating a wide range of natural foods and ingredients you can increase access to the elements your body needs for supple skin. Vitamin C is also an essential building block to healthy collagen production.


Mixed nuts happen to be an excellent sources for these minerals. Try a mixture of pecans, cashews, almonds, and pistachios. Seeds also provide these healthy minerals. Sesame seeds are rich in copper and sunflower seeds provide zinc.

Greens and Vitamin C

Dark leafy greens are healthy sources of these important minerals. Having a mixture of kale, spinach, cabbage, and Brussels sprouts in salads along with a Vitamin C rich dressing such as a lemon-based dressing is a good way to keep you body producing collagen. While citrus are high in Vitamin C, many greens such as Brussels sprouts and broccoli are also good sources, as well as strawberries, kiwi, berries, cherries and mango.


Lastly, legumes such as lentils and chickpeas are good sources zinc and copper. Consuming lentil soup or adding lentils to salads are simple ways to get these nutrients. Middle Eastern food utilizes chickpeas in many of its dishes including falafel, hummus, and chickpea stews. Don't forget to try tahini which is a sesame seed butter rich in copper as well.

The natural method of increasing collagen also has greater health benefits than just skin health. These foods promote heart and brain health as well. By eating natural, real food, with a variety of ingredients your collagen production can be stable over time and your overall health will be reflected well in your skin each day.

By Spiro Zefferys
Certificate in Plant-Based Nutrition
Treatmo Team

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