6 Foods to Naturally Boost Your Collagen for Healthier Skin, Joints, Bones, and Gut


Understand the many collagen-boosting foods that you can eat for healthy skin, joints, bones, and gut!

Collagen is the buzzword you’ve probably heard from your favorite beauty gurus, health experts, and even friends. From moisturizers and cosmetics to supplements, it can be found in just about everything. Collagen and youthful skin are known to go hand in hand, but it actually has several other benefits.

As the most abundant protein in the body, collagen is found in your muscles, bones, digestive system, skin, blood vessels, and tendons. The benefits of collagen are great, but you don’t need to take an animal collagen supplement to receive them. Your body produces collagen naturally. Certain things can contribute to decreased collagen in the body such as smoking, high-sugar diets, and excessive sun exposure.

However, there are several collagen-boosting foods that you can incorporate into your diet such as:

  • Dark leafy greens
  • Avocados
  • Flax seeds
  • Berries
  • Garlic
  • Mushrooms

Why Everyone Needs Collagen Producing Foods in Their Diet

I didn’t use to pay any attention to collagen production whatsoever. All I knew about collagen at the time was that it was supposed to help your skin look younger. I’m in my twenties, so I didn’t think that I needed to worry about my skin too much.

About 6 months ago, I started noticing that I was developing expression lines. I couldn’t believe it. How could I have expression lines in my twenties? I had a few creases around my eyes and a few lines on my forehead from where I smile so much.

Smiling a lot isn’t normally considered to be an issue, but my expressive face was causing some fine lines to develop. I tried putting on more moisturizer, applying a hydrating serum, and using a variety of masks, but it looked like my expression lines were there to stay.

I decided that this must be the price you pay for being happy. Then, I started incorporating collagen producing foods into my diet and increasing vitamin C. Not only did my expression lines start to disappear, but I also noticed that my joints felt much better after a hard work out.

Collagen is something that everyone needs, and everyone can become deficient in regardless of age. Incorporating more collagen in your diet will help you feel and look more youthful. You’ll recover faster from exercise and may even notice that your skin will look plumper.

Collagen-producing foods allow you to smile more, exercise longer, and stay healthier.

What is Collagen?

Collagen is a protein that forms the building blocks for your bones, skin, teeth, muscles, and all connective tissues. Making up more than a third of your protein, collagen is primarily made from the amino acids glycine, proline, hydroxyproline, and arginine. There’s a number of different types of collagen, but type 1, 2, and 3 make up between 80% and 90% of the collagen in your body.

Found naturally in the body, collagen is the ‘glue’ that holds the body together. As you age, your body starts producing less collagen naturally. You have the aging process, stress, processed sugars, too little sleep, pollutants, and pesticides to thank for those pesky wrinkles, loss of firmness, and sagging.

Collagen for Anti-Aging & Beauty: Get Youthful Skin, a Glowing Face, Thick Hair, and Strong Nails

Collagen is essential to your health and helps:

  • Promote skin elasticity and reverse skin aging
  • Hold together your muscles and bones
  • Improve digestive health.
  • Ease joint pain
  • Improve sleep
  • Prevent bone loss

The Building Power of Collagen Peptides: Benefits of Collagen for Your Health

Eating collagen-boosting nutrients as part of a healthy, plant-based diet can help create beauty from within. By making the right dietary choices and consciously reaching for collagen-promoting foods, you’ll strengthen your bones, joints, skin, and gut.

What Should You Eat to Naturally Build Collagen?

Dark Leafy Greens


Vitamin C plays a major role in the production of collagen, and dark leafy greens are filled with it. It’s also an antioxidant that helps fight against free radicals in the body that break down healthy collagen. The oxidative stress on the body’s cells can result in rapidly aging skin. Collagen makes the skin more elastic and youthful.

Try eating more spinach, kale, or Swiss chard. Or if you don’t like the taste of leafy greens, you can put spinach or kale into a smoothie with a scoop of protein powder.



Who doesn’t love avocados? Whether it’s smothered on toasted sourdough or added to a smoothie, the avocado is a must in any plant-based diet. Creamy and satisfying, avocados are packed with omega-3 and vitamin E which help fight free radicals. These tasty fruits are a great way to support skin health and boost collagen as well as provide a good source of energy throughout the day.

One study highlighted the essential relationships between the extracellular matrix (ECM) and hair follicle regeneration. This suggests that collagen could be a potential therapeutic target when dealing with hair loss and other skin-related diseases.

Flax Seeds


Flax seeds are an excellent plant-based source of omega-3. Omega-3 fatty acids are healthy fats commonly associated with minimizing the risk of cardiovascular disease. But, these healthy fats also have collagen-boosting and healthy age-promoting qualities. Flax seeds also happen to be a great source of magnesium, fiber, protein, and vitamin B1. Flax ‘eggs’ are essential in vegan baking and act as a great binder in egg-free recipes.



Blueberries, strawberries, raspberries, are blackberries are all loaded with antioxidants. Eating a handful of berries will help fight those skin-ravaging radicals and boost collagen. Did you know that some types of collagen fibrils, gram-for-gram, are actually stronger than steel? Collagen can also be used to help heal wounds by attracting new skin cells, promoting healing.



Though garlic may make your breath reek after you eat a lot of it, garlic contains both taurine and lipoic acid, both of which help rebuild collagen. It’s also a fantastic source of sulfur. Sulfur is a mineral in the body and is crucial in the production of collagen. It helps support the structure of the body’s connective tissues.

Plus, since your bones are made mostly of collagen, when you age, and your body naturally produces less collagen, your bone mass can also deteriorate. This may lead to conditions such as osteoporosis which is often linked with a higher risk of bone fractures. Fear not, instead of reaching for any medication, collagen can be used as a natural treatment for osteoporosis and to improve bone health.

Natural Treatment for Osteoporosis: Collagen to Improve Bone Health



Mushrooms contain collagen-friendly zinc. Both zinc and copper are minerals that help maximize the function of antioxidants. This leads to better collagen production.

Collagen can be found in your gut’s connective tissues and helps support and strengthen your digestive tract. Problems such as frequent headaches, acne, and constipation can be caused by a leaky gut. Collagen can help improve your digestive system and heal a leaky gut.

How to Heal a Leaky Gut & Improve Digestion with Collagen

Take a Collagen-Building Supplement Instead of Collagen (from animals)

Collagen is created by humans and animals from specific amino acids and is stored in the bones, joints, ligaments, and other connective tissues.

Collagen supplements are by-products from the bones, skin (hides), and connective tissue of animals, including cattle, fish, horses, pigs, or rabbits.

Collagen is a hard, fibrous, insoluble protein, making it very difficult to be used by the body.
This is also true for topical uses of collagen because the molecules are so large, the skin is unable to absorb the collagen.

The body generates its own collagen if it is given the proper building blocks.

Collagen is made from amino acids (primarily Glycine, Proline, and Hydroxyproline) and is absorbed with the essential assistance of Vitamin C.

Most people don't get enough collagen-building nutrition to fully resupply their storehouse.

For this reason, Sunwarrior created Plant-Based Collagen Building Protein Peptides with Hyaluronic acid, Vitamin C, Biotin, and Silica from Bamboo extract.

Every product Sunwarrior develops, we look to—and work with—nature.

Here’s what’s inside:

Organic Pea Protein with Complete Amino Acid Complex

  • Glycine
  • Proline
  • Hydroxyproline
  • Arginine
  • Alanine
  • Valine
  • Lysine

Organic Rice Protein Peptides (Hydrolyzed)

Hydrolyzed protein peptides are smaller molecules that are easier to absorb

  • Organic Sea Buckthorn
  • Organic Spirulina
  • Trace Minerals
  • Silica from Bamboo
  • Hyaluronic Acid
  • Biotin
  • Organic Tremella Mushroom
  • Organic Leafy Green Blend (Kale & Spinach)
  • Organic Vitamin C from Amla

With the building blocks for Collagen, your body will have the resources to:

  • Tighten & Smooth Skin
  • Burn Fat & Build Muscle
  • Reduce Wrinkles
  • Strengthen Hair & Nails
  • Regain Healthy Joint Function
  • Hydrate Skin Cells
  • Decrease Inflammation
  • Repair Intestines/Leaky Gut
  • Regenerate Cells
  • Improve Memory Retention
  • Lower Bad Cholesterol Levels
  • Increase Bone Density

Sunwarrior’s Collagen Building Protein Peptides come in two delicious flavors, Tahitian Vanilla and Chocolate Fudge with 14g to 15g of protein per serving.

These Collagen Building Protein Powders can be taken daily. Add it to your protein shakes, smoothies, coffee, plant-based milk, or water.

Sunwarrior’s vegan collagen building peptide powder includes everything you need to support your body’s production of collagen. Instead of putting animal-derived external collagen into your body, this supplement focuses entirely on naturally boosting your body’s production of collagen. Mix the peptide powder into a smoothie for a delicious, healthy treat.

You don’t need to take an animal-based collagen to increase the collagen levels in your body. In fact, all you really need is the nutrients needed for your body to produce its own collagen. Then your body will take over and do the rest for you.

Build Your Collagen Today with Sunwarrior!



Our amazing team of Sunwarriors creates the healthiest Plant-Based Proteins & Supplements. Our mission is to nourish & Transform The Planet.


Claims on this site have not been evaluated by the FDA. Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research.. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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