These days, almost every beauty influencer swears by collagen—that miracle protein that keeps your skin firm, your hair shiny, and your nails looking like they won't fall apart when you open the can. But be warned: you don't have to break out the pantry for the latest anti-aging serum right away.
Where can we find collagen? To increase production collagen you can take care of it with a few thoughtful meals. And the good news? You probably already have all of these foods at home. Well, unless you live exclusively on coffee and bread.
Top 5 Foods That Boost Collagen and Keep Skin Youthful
1. Onion – the tearful beauty queen
Yes, onions. The same ones that make you cry before you even start cutting them can actually make you more tense and youthful skin. Why? Because it contains sulfur and vitamin C, which together act as the main collagen dream team.
How to use it? Eat it raw, in soups, or make a homemade onion mask with honey once a week. Warning: the mask is not recommended before romantic dinners. Unless you're with someone who appreciates authenticity. And onions.
2. Broccoli – the superhero we didn't want but now need
Broccoli may have ruined your lunch once, but today it can save your skin. It's full of of vitamin C, of iron and zinc, which accelerate collagen formation and protect the skin from oxidative stress (read: from early wrinkles caused by the phone, stress, and life in general).
It's best eaten steamed - to preserve all its superpowers. And if you drizzle it with olive oil and lemon, you might even fall in love with its flavor. Maybe.
3. Pumpkin – an autumn beauty secret
Pumpkin isn't just for Halloween or Instagrammable soups. It's full of vitamin A, C and zinc, which help regenerate the skin and strengthen the collagen network.
Bonus points: pumpkin seeds are also rich in zinc, which supports the enzymes responsible for collagen synthesis. So – next time you roast a pumpkin, don’t throw away that “junk.” This isn’t junk, this is a beauty investment.
4. Fish (especially salmon) – a marine injection of youth
Fish, especially salmon, contain omega-3 fatty acids, which not only reduce inflammation, but also improve skin elasticity and support collagen formation. In addition, they contain amino acidsfrom which the body makes collagen.
If you're a vegan – don't worry, chia seeds and flaxseed oil are good plant-based alternatives. They won't give you quite the same effect, but hey, it's something.
5. Citrus fruits – a classic vitamin C attack
Oranges, lemons, grapefruits and limes are old acquaintances when it comes to vitamin C – a key nutrient for collagen synthesis. Without it, the body cannot synthesize this important protein, no matter how much you threaten it with Botox.
Everyday tip: start your morning with warm water with lemon and save yourself a few euros on an expensive beauty salon visit. Bonus – your digestion will thank you.
Your refrigerator might be the best beauty salon
It's true that the anti-aging industry introduces new products every year with big names and (even bigger) prices. But sometimes, it's enough to just plan your diet wisely. Collagen is not some exotic secret, but a protein that the body can produce on its own – if you give it the right building blocks.
So the next time you're deciding between an instant dinner and vegetable soup, think: food isn't just fuel, it's also your natural skincare. And unlike an 80-euro cream, you can eat it too. With pleasure. And you'll take care of your collagen!
