Boost Collagen with These Foods: A Women's Day Special
On the occasion of Women's Day in 2025, let's learn how to enable women to empower themselves for healthy living. Collagen production is one key component of keeping the skin, hair, and nails healthy. Collagen is a protein that provides structure to the skin, bones, and connective tissue. But collagen production decreases with age, particularly among women after 30 years.
Fortunately, there are foods which, when added to your diet, can improve the production of collagen. Some of these foods are highlighted below, especially for women above 30:
1. Foods High in Vitamin C
Vitamin C is important for collagen formation, as it is responsible for building amino acids into collagen. Some foods high in vitamin C are:
Citrus fruits such as oranges, lemons, and grapefruits
Berries such as strawberries, blueberries, and raspberries
Leafy green vegetables such as spinach and kale
Bell peppers and broccoli
2. Omega-3 fatty acids
Omega-3 fatty acids, including EPA and DHA, support anti-inflammatory response and collagen development. Get them in:
Salmon, tuna, and mackerel-type fatty fish
Walnuts, flaxseeds, and chia seeds, nuts and seeds
Egg and yogurt-like fortified foods
3. Foods rich in vitamin E
Vitamin E is an antioxidant that shields collagen from damage induced by free radicals. Eat these vitamin E-containing foods:
Nuts and seeds such as almonds, sunflower seeds, and pumpkin seeds
Vegetable oils such as olive oil and coconut oil
Leafy greens such as spinach and kale
4. Proline-Rich Foods
Proline is an amino acid that assists in constructing collagen. Get it through:
Gelatinous foods such as bone broth and gelatinous meats
Lean meats such as chicken and fish
Eggs and milk products
5. Foods High in Silica
Silica keeps collagen's structure and elasticity intact. Add these silica-rich foods to your diet:
Oats and alfalfa
Celery and cucumbers
Bell peppers and radishes
Apart from adding these foods to your diet, don't forget to:
Drink lots of water to keep yourself hydrated
Exercise regularly to stimulate collagen production
Sleep well to enable your body to repair and regenerate collagen
Reduce stress to minimize inflammation and stimulate collagen production
With these easy modifications in your diet and lifestyle, you can contribute towards increased collagen formation and healthy shining skin, hair, and nails. Happy Women's Day!