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Top Collagen Boosting Foods

Are you getting enough Collagen boosting foods into your diet?

From the ripe young age of 25, our storage of type 1 collagen diminishes (say hello to wrinkles, joint pain, sagging skin and all that fun stuff). Other lifestyle factors like smoking, extreme unprotected sun exposure and processed food can help speed up this loss of collagen even more so, so if you haven’t already, put down the ciggies and slip slop and slap people.

But it’s not all doom and gloom, by keeping a balanced lifestyle and feeding your body with nutritious collagen boosting foods along with some quality collagen supplements we can help slow down the signs of ageing.

Top collagen boosting foods:

Chia Seeds

I am quietly obsessed with both chia and flaxseeds. They make it into at least one meal per day. Both seeds contain essential fatty acids (EFAs) that are long chain polyunsaturated fatty acids and cannot be produced by the human body. Instead, we need to consume these through our dietary intake.

top collagen boosting food chia seeds


Garlic is renowned for its medicinal purposes to help fight against flus and the common cold. It also is a wonderful source of sulfur, which is essential for the production of collagen.

Bone Broth

Bone broth is a relatively new thing on the market, with gorgeous products popping up all over the place! Bone broth is rich in collagen which helps heal your gut and reduces intestinal inflammation. If you are like me and love your bone broth but travel often: Natures Way have a great product that is shelf stable and is perfect for those jet setters!


Another fabulous source of essential fatty acids. Which are essential for the synthesis of tissue lipids and also plays an important role in the regulation of cholesterol levels.¹

Leafy Greens

We’ve all heard it before, eat your greens. But how important are they really? Well, studies show that not only are leafy greens rich in vitamins and antioxidants, they also help with that inner glow! The rich vitamin C antioxidizing powers help to create an unwavering environment to protect against collagen breakdown.

Collagen Powder

Collagen Supplement Powder

If you are collagen crazed like I am, then perhaps incorporating a supplement is the way to go. By building up the second layer of your skin (which is called Dermis – where your collagen lives). It will also help you to retain moisture in the skin, create stronger nails and shiny hair.


Sustainably caught fish is a regular in my meals, helping to create stronger cells in your body and loaded with omega 3 fatty acid. A fatty membrane protects and borders around our skin cells, so by having a diet rich in omega 3 we create a healthy environment for our healthy cells to support the structure of the skin.

Orange Fruit & Veg

Think sweet potato, carrots, pumpkins, mangoes & papaya, these are all carotenoids rich in Vitamin A. Vitamin A is a crucial part of increasing collagen production and aids to slow down the breakdown of collagen that makes for aging sagging skin.

Curcumin (Turmeric)

A member of the ginger family, turmeric is known for its yellow colour found in many Indian and South East Asian dishes. However, it isn’t just for colour, turmeric is a seriously good root to suppress inflammation all over our body and cells. Turmeric is a favourite ingredient of mine to cook with.

Click here for a quick and easy Collagen Boosting Foods recipe.

¹ Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21:495–505. [PubMed]

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  1. Hey Kira!
    I saw you put this on your instagram story the other week (ur natures way beauty smoothie) and I am now on the hunt to go get some!! Is it safe for kids?

    1. Hi Nadine!

      I believe you will be able to find it in most supermarkets and some chemists! Do let me know if you have problems finding it and I will get back to you with some exact locations!

      As for the kiddies front – I would generally not give this to kids under 13 – as it might be a little uncomfortable on their bellies on a daily basis.

      Try using things like the Natures Way acai or superberries as a berry alternative for smoothie time!

      K x

  2. I just turned 30 and overnight I feel like my skin has aged!! Do you have any skincare products you would recommend? Also would love more recipes!

    1. Hey Kelly!

      Ahh yes I feel your pain here!!

      I am actually just writing up my skin care go to products that are full of healing properties and nourishing ingredients! So stay tuned!
      K x

  3. Ohhh I have been wanting to use more turmeric! But I tried putting it in a smoothie and it was foul hahah
    Do you have recipe ideas for some of these food?

    1. Hi Holly!

      Ah yes – unless you get the quantities right I can imagine that smoothie might have tasted a little odd!!

      I have so many recipes in the pipeline using turmeric! From curries, to marinated chicken, roasted cauliflower and so much more.

      Feel free to subscribe so you can keep up to date with all things Krumbled!

      K x

  4. Yessss!! So informative thank you!! What does that natures way beauty stuff taste like? Is it flavoured?

    1. Hi Sandrine,

      Thanks for your comment!

      It has a nice berry taste to it! Flavoured with ingredients such as Raspberries, strawberries, pomegranate, elderberry and so much more!

      K x

  5. You remind me of a new carla yates! I am obsessed with her products – you need to start doing more stuff likke this!

    1. You have no idea how much of a compliment that is Imogen!
      Thank you so much 🙂

      Now that I have finished my nutrition course I will be most certainly ramping up my wellness and nutrition content!
      K x

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