5 Foods That Boost Collagen and Prevent Wrinkles

SadaNews - The most popular and frequently mentioned word in the beauty world is undoubtedly collagen. It is a magical protein and considered the foundation of skin because it keeps it plump, smooth, and elastic, just like it was in your early twenties. However, according to a report published by the "Times of India", there is a surprise: after the age of twenty-five, the body starts producing less collagen each year, and as a result, fine lines begin to appear, and the skin gradually becomes less firm.

While serums and creams can help from the outside, the real change in collagen occurs from within.

The good news is that some of the most effective collagen boosters are found in almost every household, as follows:

1- Citrus Fruits
Oranges, lemons, grapefruits, and even small sweet lemons top the list as refreshing fruits and rich sources of collagen. Vitamin C is essential for collagen production in the skin, as it helps the body convert amino acids into fresh, healthy collagen fibers.

Vitamin C is also an antioxidant, meaning it fights harmful free radicals that affect the skin due to pollution, sun exposure, and stress.

2- Bone Broth
Bone broth is the secret to natural collagen. This golden liquid is made by simmering bones for hours (or even days) and is rich in collagen, gelatin, and amino acids that directly support skin elasticity.

Consuming bone broth provides an instant boost of collagen. People who regularly drink bone broth often report softer skin, stronger nails, and shinier hair. It is also soothing for the gut, and good gut health is often linked to better skin.

3- Berries
Strawberries and colorful berries serve as shields protecting the skin. Thanks to their richness in Vitamin C and antioxidants like ellagic acid, berries help protect existing collagen from damage while encouraging the skin to produce more of it.

Moreover, berries are low in sugar compared to other fruits, meaning they won't cause a spike in blood sugar or harm collagen through a process called glycation (which causes skin hardening and aging due to sugar).

4- Nuts and Seeds
Nuts like almonds and walnuts, along with seeds like chia, flax, and sunflower, are rich in Vitamin E, zinc, and healthy fats, all of which protect collagen and maintain skin barrier strength.

Vitamin E, in particular, works alongside Vitamin C to repair and rebuild collagen, while omega-3 fatty acids keep the skin fresh and hydrated. Healthy fats also reduce inflammation, which can accelerate skin aging.

5- Leafy Greens
Eating spinach, cabbage, arugula, and even lettuce provides the body with adequate amounts of Vitamin C and chlorophyll, plant compounds that protect the skin from UV damage, which is a major enemy of collagen.

Chlorophyll (the pigment that gives vegetables their color) is believed to increase the production of collagen precursors in the skin, helping the body produce more collagen. Additionally, these vegetables are hydrating and rich in antioxidants that combat dull skin.