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13 Foods that Naturally Boost Collagen Production


There’s a lot of buzz around collagen in the beauty world right now. A structural protein, collagen is found throughout the body in the muscles, bones, and tendons. It’s also what gives our skin its structure and elasticity.

Unfortunately, as we age, our bodies produce less and less collagen, which can lead to thinner, sagging skin, the development of wrinkles, and joint pain. To combat this natural decline, many people are turning toward collagen supplements. If you prefer to go a more natural route, however, the following 13 foods contain a wealth of nutrients that boost the body’s production of collagen.

1. Fish

Fish are packed full of essential nutrients called omega-3 fatty acids. Omega-3s are vital for skin health, as they help to protect the fatty membrane that surrounds our skin cells, thus supporting the skin’s structure.

Salmon is a particularly valuable source of omega-3s, with a three-ounce serving containing approximately 1.1 to 1.9 grams (g), whether fresh or frozen. Other fish varieties that are rich in omega-3s include mackerel, trout, herring, and tuna.

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