18 Foods That Boost Collagen Naturally (No Supplements Required)
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Skin & Collagen

18 Foods That Boost Collagen Naturally (No Supplements Required)

Dr. Lisa ParkFeb 10, 20267 min read
Supplements optional if diet delivers building blocks: glycine/proline (collagen proteins), Vit C/zinc/copper (cofactors).

Direct Collagen Sources

  • Bone broth (glycine/hydroxyproline)
  • Wild salmon/sardines (marine collagen)
  • Chicken skin/cartilage
  • Egg whites (proline)

    • Cofactor-Rich

    5-7. Citrus/red peppers/kiwi (Vit C)
    8-10. Pumpkin seeds/oysters/beef (zinc)
  • Liver (copper)
  • Berries (antioxidants protect collagen)

    • Proline/Glycine Heavy

  • Gelatin-rich broths
  • Legumes (soy edamame)
  • Asparagus/cabbage (sulfur)
  • Avocado (healthy fats)
  • Garlic/onions (sulfur cross-links)
  • Dark greens (silica)
    • Meal Ideas: Broth-based soup lunch; salmon/citrus dinner.
    Consistency > perfection. Skin reflects plate.

    FAQ

    Q: How much Vit C needed?

    A: 75-100mg/day; 1 orange suffices.

    Q: Cooking destroys?

    A: No — gentle simmer extracts.
    Eat for structure.
    *Whole foods first.*

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