The 5 collagen-boosting foods to add to your shopping list for smoother, wrinkle-free skin

AGEING is inevitable and there’s only so much face cream me can slather on to stop gravity from taking hold.

A major reason why our skin wrinkles and thins over the years is because we produce less and less collagen, a protein that gives skin structure, suppleness, and stretch.

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That’s why many anti-ageing skin treatments are aimed at boosting collagen production.

There’s also been a boom of collagen supplements claiming to give skin a youthful boost.

But before you try loading up on the protein in pill form, it’s worth taking a look at your diet first.

The foods you eat can play a major role in the appearance of your skin, sometimes giving you a dose of collagen too.

Senior scientist at , Dr Dave Reilly, said: “It’s no secret that the food we eat has a direct impact on our health and wellbeing.

“And aiming to have a balanced diet and being more conscious of the nutrients in your food will not only benefit your overall wellbeing, but it can specifically aid collagen production too.

“As you age and your collagen production depletes, making small changes to include more collagen-boosting ingredients into your meals will have a real benefit to the appearance and strength of your skin.”

A component of our ligaments and connective tissue, collagen has both wound-healing and skin-boosting properties, according to Dr Reilly, helping the appearance of wrinkles and improve overall skin texture.

It can also aid muscle recovery.

To help get the most out of your diet, Dr Reilly recommended adding five foods to add to your shopping list to help boost your collage levels.

1. Chicken

Chicken is already a staple of many of our meals throughout the week, as generally it’s cheaper than other meats and easy to to cook.

But did you also know that chicken is essential for collagen production?

“The amino acids and minerals you get from this popular meat are perfect for helping the collagen in your body work efficiently,” Dr Reilly said.

2. Egg whites

Whether you’re having them for brekkie or adding them to meals for a dose of protein, it’s possible you’re already helping yourself to eggs throughout the week.

But did you know that the whites specifically could could give your skin a boost?

According to Dr Reilly, egg whites are particularly rich in an amino acid called proline, which is an essential component of collagen production and could help give your skin some extra glow.

They are also relatively easy to incorporate into your diet, as you can substitute most recipe’s use of eggs for more egg whites, the scientist went on.

He recommended having two or three egg whites for every whole egg called for in a recipe.

3. Berries

As we approach the warmer months, more berries will come into season and that’s a good thing for your skin.

Not only are the fruit delicious and versatile, they’re packed with vitamin C, which can help promote collagen production within your body.

Dr Reilly said: “Strawberries and some varieties of blackberries will begin to appear in late spring, and these can be simply added to your morning granola or consumed as an evening snack to help boost your collagen levels.”

4. Garlic

Much like chicken and eggs, it’s likely you already add dashes of garlic to your meals.

This punchy allium can also help ramp up collagen production, according to Dr Reilly.

“Packed with sulphur compounds, it’s essential for forming collagen fibres and maintaining tissue integrity,” he said.

“By adding garlic to your meals – whether minced in sauces, roasted with veggies, or infused into dressings – you’re not just enhancing flavour but also supporting vibrant skin.”

5. Legumes

If you’d rather go down the veggie route, legumes like beans, lentils, and chickpeas are great choices for a collagen boost.

“Rich in protein and essential amino acids, legumes are great for aiding collagen production,” Dr Reilly said.

“What’s more, legumes are a really cost-effective shopping list essential that can be incorporated into a variety of dishes, from soups and dips to bolognese sauces.”

Speaking to The Sun, skin expert Dr Wafaa El Mouheb recommended loading up on some additional foods to boost your skin’s appearance and even help combat signs of getting older – including seafood for its antioxidants and citrus fruit for vitamin C.

But she noted: “Whilst vitamin C can help promote collagen synthesis, it’s important to note oral collagen does not stimulate dermal collagen.

“This means that consuming collagen through food doesn’t directly increase the production of collagen within your skin’s dermis.

“The dermis is the deeper layer of skin where most of the collagen responsible for its structure and elasticity resides.”

Instead, cosmetic treatments are the most effective way of boosting collagen production in your skin.

The skin doctor also recommended you drink plenty of water to keep your skin hydrated and plump and reach for nuts if you’re looking for a complexion-boosting snack.