Collagen is the primary structural protein which can be found in many
different connective tissues within your body, and is responsible for
keeping your skin elastic and making it look young. That's why if your
collagen levels get too low you could begin to develop wrinkles and age
more rapidly. If you want to maximize the amount of collagen in your
body, then you should definitely eat more of these foods:
1. Salmon
Salmon is packed to the brim with plenty of minerals responsible for the
production of collagen, such as zinc. It also contains a lot of omega-3
fats, which help to keep your skin properly hydrated. We'd recommend
eating 4 to 5 ounces of salmon twice a week.
2. Bone broth
One of the best options for people in need of collagen, bone broth does
not in fact stimulate collagen production, but it actually contains a
bioactive form of collagen that your body can instantly utilize. Chicken
and turkey broth contain type II collagen which supports healthy
joints, while beef broth contains type I collagen, which supports skin
health. For best results, consume 6 to 12 ounces of bone broth every
day.
3. Eggs
Much like bone broth, eggs also contain collagen itself, directly within the yolk. There is also a lot of sulfur in eggs, which is vital for liver detoxification and collagen production. This ensures that any collagen-destroying toxins are eliminated from the body. Two eggs a day is perfect for best results.
4. Chia Seeds
Chia seeds are full of omega-3 fatty acids which are required for the
hydration and rejuvenation of your skin cells, leading to smoother and
younger-looking skin. We'd recommend eating around 7 ounces of chia
seeds a day.
5. Pumpkin seeds 
Since pumpkin seeds are full of zinc, they are perfect for people lacking in collagen for much the same reasons that salmon is. Fried pumpkin seeds are your best bet, since they are actually more nutritious than uncooked seeds. Adding two tablespoons of pumpkin seeds to salads every day would be ideal.
6. Citrus Fruit
The large amount of vitamin C that citrus fruits contain helps amino acids to produce proline, an essential chemical for the production of collagen. You should try to eat a minimum of two servings of fruit a day if you want to get the most out of them.
7 . Green Vegetables
Green vegetables contain chlorophyll, a pigment which boosts your skin's
procollagen levels. Chlorophyll also protects your skin from aging,
since it is used by your body to fight against free radicals and UV
rays. If you are very physically active, then you should eat around 3
bowls of vegetables a day. More sedentary people should find that two
and a half bowls are sufficient.
8. Berries
Plenty of berries, such as cranberries, blackberries, strawberries and
raspberries contain ellagic acid, which helps protect your skin from
being damaged by UV radiation, as well as a healthy dose of vitamin C.
Most adults should aim to consume around 2.5 ounces of berries a day for
best results.
9. Avocados
The vitamin E that avocados contain helps to prevent the breakdown of
collagen in your body. What's more, they also contain beneficial fats
which boost skin health and increase collagen production. Eating around
half an avocado a day should be sufficient.
10. Tomatoes
Tomatoes are full of lycopene, which keeps your skin safe from UV light,
while also stimulating collagen synthesis. Baked tomatoes contain quite
a large amount of lycopene, while tomato juice contains the most.
Drinking one glass of tomato juice each day will really make a
difference.