Collagen, the most abundant protein in our bodies, plays a crucial role in maintaining the health and elasticity of our skin, hair, and nails. While our bodies naturally produce collagen, its production decreases with age, leading to wrinkles, sagging skin, and other signs of aging.
Fortunately, certain fruits increase collagen, which is rich in vitamins and antioxidants that can boost collagen production, helping to rejuvenate our skin and skin health and maintain a youthful appearance.
Foods like collagen-rich Bone broth are naturally high in unprocessed collagen, which relieves joint pain and improves skin health and elasticity. Egg whites have large amounts of proline, one of the amino acids necessary for collagen production. Collagen intake with protein-rich foods high in collagen supplements removes wrinkles and improves skin elasticity.
Fruits High in Collagen
1. Mango
Mangoes are also rich in vitamin C, which is important for forming blood vessels and healthy collagen, as well as helping you heal and boost collagen production in the skin. This collagen restores skin elasticity and prevents wrinkle formation. Mangoes are rich in beta-carotene, a pigment responsible for the yellow-orange color of the fruit. Beta-carotene is an antioxidant, just one of many found in mangoes.
Including mangoes in your diet may help hydrate your skin, promote collagen production, and give an extra boost of brightness. In a recent study, postmenopausal women who consumed mangoes four times per week for 16 weeks results showed a clear trend in skin wrinkle reduction. Whether you are on vegan diet or plant diet can add mangoes to salads , smoothies and milk to benefit bones, ligaments & cartilage.
Vitamin C is not only required for collagen formation but also an essential component of connective tissue, which plays a vital role in wound healing.
One cup (165 grams) of fresh mango provides:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (DV)
2. Pineapple
Drinking pineapple juice helps the body in collagen synthesis, which helps skin stay firm and flexible, while vitamin C and amino acids aid in cell and tissue repair, foods high in collagen heps in overall health. Brittle and dry nails may signal a vitamin A deficiency, while cracked and split nails may suggest your body’s deficiency in B vitamins.
Pineapple is the only food known to provide bromelain, an enzyme used for connective tissues that helps your skin and tissues heal,” Zumpano shares. “Bromelain appears to produce substances that combat pain and swelling.” Consuming bromelain from pineapple might also help your skin heal after surgery or injury.
Pineapples are low in calories (kcal) but highly nutritious. Just 1 cup (165 grams) of pineapple chunks contains the following nutrients:
- Calories: 82.5 kcal
- Fat: 0.198 grams (g)
- Protein: 0.891 g
- Carbs: 21.6 g
- Fiber: 2.31 g
- Vitamin C: 78.9 milligrams (mg), 88% of the Daily Value (DV)
3. Guava
Guavas also has a small amount of zinc, another ingredient that aids collagen production. In addition to aiding collagen production, tropical fruits offer other benefits like: Vitamins, minerals, and antioxidants. Tropical fruits like citrus fruits are rich in vitamin C can be used together in salad with guava to make it collagen supplements.
Fermented guava juice powder has an important role in collagen building potential along with antioxidant properties. Such dietary collagen product would be helpful in providing a plant based anti aging solutions especially for vegan consumers.
The USDA provides the following nutrition information for 1 cup (165g) of guava.
- Calories: 112
- Fat: 1.6g
- Sodium: 3.3mg
- Carbohydrates: 23.6g
- Fiber: 8.9g
- Sugars: 14.7g
- Protein: 4.2g
- Vitamin C: 376mg
4. Berries
Berries are a natural source of vitamin C. Vitamin C, enables the body to form collagen and use it effectively, Which prevents in skin aging also. All types of berries consumption like blueberries, raspberries, strawberries, blackberries, etc helps body produce collagen.
Blueberries Boost Longevity. In two different models of aging, blueberries have now been shown to extend life span. Blueberries contain specific flavonoid molecules that fight DNA damage and slow age-related damage to brain cells. Eating collagen-rich foods helps in the body’s ability. A healthy diet should include less refined carbohydrates and more excellent animal sources. Collagen supplements like fish with tropical fruits can help your body function.
A 3.5-ounce (100-gram) serving of raw blueberries has:
- Calories: 57
- Water: 84%
- Protein: 0.7 grams
- Carbs: 14.5 grams
- Sugar: 10 grams
- Fiber: 2.4 grams
- Vitamin C 25% in 1 cup
5. Oranges
Vitamin C plays a major role in the production of pro-collagen, the body’s precursor to collage, and citrus fruits like oranges, grapefruit, lemons, and limes, which are full of vitamin C. This boosts the body’s collagen levels and benefits from an easily absorbed diet.
Orange juice is a rich source of vitamin C, antioxidants, and other nutrients that support collagen production and skin health benefits.
Here’s the nutritional breakdown for 1 orange (140 grams):
- Calories: 66
- Water: 86% by weight
- Protein: 1.3 grams
- Carbs: 14.8 grams
- Sugar: 12 grams
- Fiber: 2.8 grams
- Vitamin C: 60mg
6. Grapefruits
Grapefruit is low in calories yet high in nutrients. The vitamin C that grapefruit contains is essential for collagen production. Collagen is a protein that aids in skin health and helps with healing wounds. Vitamin C also allows the body to replenish hyaluronic acid, which enables you to produce more collagen. This chain reaction keeps the skin youthful and healthy.
Grapefruit is a wonderful anti-aging ingredient. Vitamin A helps to reduce the appearance of fine lines and wrinkles by softening the skin and boosting collagen production. Less collagen foods can be used with building blocks; fruits can improve skin health.
Here are some of the major nutrients found in half of a medium-sized grapefruit:
- Calories: 52
- Carbs: 13 grams
- Protein: 1 gram
- Fiber: 2 grams
- Vitamin C: 64% of the recommended dietary intake (RDI)
7. Avocados
Avocados are high in protein and contain all 18 essential amino acids that the body needs to produce a complete protein; avocado proteins are easily and quickly absorbed by the body.
Studies have also found that the sterolins in avocado oil can significantly increase the amount of collagen in the skin. Collagen breaks down as we age, making avocado oil an excellent skincare addition for people with mature skin.
Avocados contain several nutrients including carotenoids, monounsaturated fats, potassium, and fiber that have been associated with a reduced risk of chronic diseases, especially when included as part of a balanced nutritious diet. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.
Roughly half an avocado, or 100 grams (g), contains:
- 160 calories (kcal)
- 14.7 g of fat
- 8.5 g of carbohydrates
- 6.7 g of fiber
- less than 1 g of sugar
- 12mg of vitamin C
Conclusion
Collagen-rich fruits offer a promising natural alternative for enhancing skin health, including skin elasticity. Rich in antioxidants, vitamins, and essential nutrients, fruit-based collagen can effectively promote skin elasticity, hydration, and overall vitality. Incorporating these natural sources into skincare routines not only supports the body’s collagen production but also provides additional benefits through the potent phytonutrients found in fruits.
Plant foods like leafy greens with animal collagen or collagen peptides foods work as a collagen supplement and help with skin health benefits . As awareness of natural skincare options grows, fruit-derived collagen stands out as a sustainable and health-conscious choice for achieving radiant and youthful skin.
Unlike synthetic or animal-based collagen supplements, fruit collagen not only boosts collagen production but also offers the added benefits of phytonutrients, promoting overall skin vitality and wellness.
