🍊 Vitamin C-Rich Foods
• Citrus fruits (orange, lemon, kiwi, acerola cherry, guava)
• Red & yellow bell peppers (more vitamin C than oranges!)
• Broccoli & Brussels sprouts
Vitamin C is essential for collagen synthesis and protects against free radical damage.
🐟 Omega-3 & Protein Powerhouses• Wild salmon, sardines, tuna (reduce inflammation)
• Eggs (contain choline for skin protection)
• Bone broth (rich in proline & glycine – collagen building blocks)
Omega-3 maintains skin hydration while proteins provide amino acids for collagen production.
🌿 Gut-Healing Superfoods
• Green bananas (resistant starch feeds good bacteria)
• Garlic & onions (natural prebiotics + sulfur for collagen strength)
• Asparagus & chicory (prebiotic fibers that heal the gut)
• Kefir & natural yogurt (probiotics that balance flora)
A healthy gut = better nutrient absorption and efficient collagen production.
🍒 Antioxidant Collagen Shields
• Berries (blueberries, blackberries, raspberries) – fight free radicals
• Pure cocoa (70%+) – flavonoids boost elasticity
• Matcha green tea – EGCG prevents collagen breakdown
🌱 Mineral Collagen Boosters
• Nuts & seeds (walnuts, almonds, pumpkin seeds) – zinc & selenium
• Dark leafy greens (spinach, kale) – magnesium & vitamin K