Three Essential Foods To Boost Collagen

Dear friends,

Welcome to my weekly blog!

Most likely if you are on the anti-aging train you’ve come across collagen supplements now being sold in health food stores. It’s the new craze in powdered supplements. No doubt as we age we want the suppleness in our skin that youthful skin has. And what is that ingredient? Collagen.

Exactly what is collagen? Collagen is a protein found throughout the entire body. In fact, almost 30% of the protein in our body is collagen. While it’s a nutrient highly concentrated in the tough inner layer of the skin— and perhaps best known for keeping skin firm and youthful— collagen is also found in the hair, nails, joints and intestinal tissue.

So the question is ” do I supplement with collagen protein?”. My answer;  forget botox, injections, or expensive supplements. Many foods found in nature contain the nutrients required to form collagen, making your diet the best weapon against fine lines, wrinkles, and other signs of aging.

These are the three top foods that produce collagen:

  1. Wild Salmon Salmon Dish Food Meal Fish Seafood Plate DWild salmon is one of the best sources of omega 3 essential fatty acids, which are needed to reduce inflammation and build healthy skin cells. Healthy fats such as omega 3’s are also needed to keep your skin moisturized from the inside out, which naturally promotes a  youthful appearance.Our bodies can’t produce omega-3 essential fatty acids, so we must obtain them from dietary sources. If you’re not a salmon fan, you can get your omega-3’s from other fatty fish such as mackerel and tuna, seafood, organic eggs, and grass-fed meats.
  2. Bone broth– My grandmother never threw out the bones from chicken, fish or beef( probably more from a conservation attitude). Although she may not have known the immense benefits of consuming the broth, she did have plump skin and strong bones as she lived til 95 years old with no broken bones.”Beef bone broth is richest in type I collagen, which makes it the best choice for skin health, while chicken and turkey broth are higher in type II collagen for supporting the joints”, says Kettle and Fire- here’s where you can order if you don’t want to make your own.  Here is a link to how to make your own


    Remember, bone broth is rich in minerals that support the immune system and contains healing compounds like glutamine, glycine, and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation.

  3. Avocado Toast with avocado and egg on rustic wooden background

     A food with powerful antioxidant benefits, avocados provide vitamin E to help prevent collagen breakdown, as well as healthy fats to improve the health of skin cells. 

How easy is that?

Have you heard of avocado toast? It makes a great breakfast. Simply toast your bread and spread slices of avocado, tomato, add basil if you like) and drizzle with olive oil. It’s delicious. Check Pinterest for variations on the recipe. you could even add an egg as in the picture above or add the wild salmon and get a double dose of collagen; anything goes on top- it’s like having a meal on toast!

Ayurveda says that when diet is right medicine is not needed. Personally, I recommend getting your nutrients from nature and letting food be your medicine.

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Gedalia Genin