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14 Superfoods That Boost Collagen for Youthful Skin

Eat your way to younger-looking skin with these delicious foods.
FACT CHECKED BY Christopher Roback

Skincare products and aesthetic treatments can help you look younger – but so can the right diet. "Maintaining youthful skin is important for overall health and confidence. Your skin, being the biggest organ, benefits significantly from a diet rich in collagen-boosting superfoods," explains Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements dedicated to crafting nutritionist-approved products that redefine the aging experience. Here are 14 superfoods to help boost collagen production from a male perspective.

Bone Broth


There is a reason so many celebrities sip on bone broth. "It is high in natural collagen," says Dillon. "It supports skin elasticity and hydration." Fun fact: "Plants don't have collagen, so there's no such thing as a vegan collagen," he explains.


Salmon fillet. Slices of fresh raw salmon fish on ice

Salmon is another great collagen-building food. "It is rich in omega-3 fatty acids, which help maintain skin's lipid barrier, keeping it hydrated and plump," says Dillon.


Fresh fruits. Mixed fruits background. Healthy eating, dieting. Background of healthy fresh fruits. Fruit salad - diet, healthy breakfast. pomegranate, persimmon, tangerine, banana, lemon

Citrus fruits encourage collagen growth, says Dillon. "Oranges, lemons, and grapefruits are high in vitamin C, crucial for collagen synthesis and skin repair," he explains. "Fresh fruit and vegetables containing vitamin C work best."


blueberries and raspberries, blackberry in a wooden bowl on old wood background

Amp up your berry intake for collagen growth. "Blueberries, strawberries, and raspberries contain antioxidants that protect collagen from damage," explains Dillon.

Leafy Greens


Get in your leafy greens. "Spinach, kale, and Swiss chard are rich in vitamins A and C, which boost collagen production," says Dillon.

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Fresh chicken eggs

Eggs are another great collagen-building food. "They provide amino acids like proline and glycine, essential for collagen formation," says Dillon.


Farmer holding fresh tomatoes at sunset. Food, vegetables, agriculture

Throw some tomatoes on your salad. They are "high in lycopene, an antioxidant that protects skin from sun damage and supports collagen production," says Dillon.

Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jar

Nuts and seeds make a great snack for collagen growth. "Almonds, walnuts, and chia seeds contain vitamin E and omega-3 fatty acids, which support skin health," says Dillon.

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Avocado is the gift that keeps on giving when it comes to health benefits. "It is packed with healthy fats and vitamin E, which moisturize and protect skin," says Dillon.


Garlic Cloves and Bulb in vintage wooden bowl.

Add garlic to your salad dressing, pasta sauce, or stir fry for skin benefits. "Contains sulfur, which helps synthesize collagen, and taurine, which rebuilds damaged collagen fibers," he explains.

Bell Peppers

Green and red peppers

Bell peppers are a great collagen-building veggie. "They are rich in vitamin C and capsaicin, which can help reduce signs of aging," says Dillon.

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Harvesting carrots. Female hand with bunches of carrots with tops.

Carrots are another piece of produce that offers skin benefits. "They are high in vitamin A, which restores and regenerates damaged collagen," says Dillon.

Soy Products


Soy products are surprisingly good for your skin. "Soy milk and tofu contain genistein, an antioxidant that promotes collagen production," says Dillon.

Green Tea

Japanese green tea

Consider swapping out a cup of coffee with green tea. "It contains catechins, which help prevent collagen breakdown and improve skin elasticity," says Dillon.

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"In addition to these superfoods, supplements like CRYOGEN collagen peptides can work from head to toe, reaching even the hard-to-reach areas," says Dillon about his supplement company. "These peptides are hydrolyzed for better absorption, supporting skin health, reducing wrinkles, and improving overall skin texture and firmness. Integrating both dietary and supplemental collagen can help maintain youthful, resilient skin."

💪🔥Body Booster: Eggs provide amino acids like proline and glycine, essential for collagen formation,

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more