Collagen-boosting foods are essential all year round. But, when the weather turns, you may find yourself reaching for freshly baked cookies, a packet of biscuits, or that Dairy Milk Tray you were saving for Christmas.
There’s no judgement here. We love a sweet treat as much as the next person, but we’re also passionate about collagen and making sure you get enough, whatever the weather. That’s why we’re sharing the best autumn foods that pack in collagen to keep you feeling great all season long.
The best collagen-rich foods for autumn
Let’s get into the top collagen foods for autumn and how to add them to your diet for a seasonal collagen boost.
Butternut squash
Butternut squash is a delicious autumn vegetable. Its subtle yellow outside and vibrant orange inside beautifully represent autumn colours, making it a seasonal favourite. The flesh tastes similar to sweet potato, with slightly nutty tones, and the seeds are also edible.
Butternut squash is one of the best collagen-rich foods for the skin because a single serving delivers over 50 percent of your daily vitamin C dose. Vitamin C is vital for collagen production (you’ll notice it’s included in the Arella Beauty Collagen Supplement).
It increases skin cell turnover to shed dead skin cells and repair damaged skin for a youthful autumn glow. Butternut squash also makes one of the best fall soups to keep you cosy while delivering collagen benefits.
Cinnamon, nutmeg, cloves, and ginger
Pumpkin spice and all things nice - there’s a reason cinnamon, nutmeg, cloves, and ginger have made a name for themselves over autumn. Each fall spice is an anti-inflammatory, which keeps artery walls open for fast blood flow. Improved circulation allows nutrients (such as vitamin C from that butternut squash) to reach fibroblasts (collagen-making cells) more quickly.
Cinnamon, nutmeg, cloves, and ginger are also antioxidants that protect the collagen you already have. This helps stop collagen from declining as you age and preserves cell elasticity and flexibility for better hair growth and nails, skin, gut, heart, and joint health.
You can add these autumn spices to porridge, shakes, and autumn desserts (like cinnamon-spiced muffins).
Read more: What Happens When You Take Collagen for Heart Health.
Pumpkin seeds and sunflower seeds
Seeds are natural collagen foods. However, pumpkin and sunflower seeds, in particular, are collagen super-boosters because they’re packed with collagen-making amino acids. Amino acids are the building blocks of protein, and collagen is the most abundant protein in your body.
Pumpkin seeds and sunflower seeds are harvested in late summer, making them the perfect autumn food. Our favourite ways to use these seeds are to sprinkle them over porridge or bake them into autumn muffins. Why not throw in some seasonal spices too and really ramp up your collagen production?
Walnuts and almonds
Walnuts and almonds are natural collagen-enriched foods because they contain all nine essential amino acids. These amino acids help create collagen structure for better skin elasticity and gut health and are great at reducing joint pain. Both nuts are also sources of omega-3, a fatty acid that can increase collagen synthesis.
Omega-3 in walnuts and almonds doesn’t just improve collagen production. It has anti-inflammatory benefits, decreasing inflammation in hair follicles and preventing hair loss. The nuts also make excellent collagen-rich foods for skin because they can treat acne by reducing the inflammatory response.
Cranberries
Autumn fruits are a wonderful way to enhance collagen synthesis, and cranberries are a great starting point. Technically a berry, cranberries are a fantastic autumn collagen source. They’re picked in early autumn when they are the most nutrient-rich and have the best benefits.
Cranberries are abundant in vitamin C to help your body naturally create collagen. They’re also an antioxidant, defending your current collagen cells from free radicals - unstable atoms that can break down collagen.
Free radicals are activated by many factors, including UV rays, which is why people who don’t protect their skin from the sun may need extra collagen for sagging skin. One of the best ways to protect your skin externally from UV rays is to wear sunscreen, even in autumn. You can then enhance UV protection by eating cranberries to create an internal defence system and protect your collagen from the inside.
Spinach and kale
Autumn vegetables, such as carrots and sweet potatoes, provide excellent doses of vitamin C. However, it’s equally as important to get your leafy greens. Spinach and kale are some of the best autumn collagen superfoods because they contain vitamin C, antioxidants, amino acids, and minerals such as iron and copper.
Copper rapidly stimulates collagen production in fibroblasts, so you get more collagen faster. Iron is necessary for the triple helix (amino acid chains that make up collagen) to leave the fibroblast cells. It can then travel to different cells throughout your body and give them collagen.
Cold kale and spinach salads aren’t too appealing in cool weather, so try stirring them into autumn meals like butternut squash soup or sweet potato stew.
Beans and lentils
We couldn’t talk about collagen foods without mentioning good ol’ beans and lentils. They’re both fantastic sources of plant-based protein for collagen production.
In particular, kidney beans and black beans are enriched with lysine - an amino acid vital for collagen synthesis. Beans are also a source of copper to enhance the rate at which your body makes collagen. Similar to beans, lentils are a great protein and amino acid source that contributes to collagen-building.
Beans and lentils can be included in autumn dishes, such as a bean stew or lentil dahl. If you need something more straightforward, stir a can of pre-cooked beans or lentils into your soup over the hob and enjoy their collagen benefits.
Upgrade your autumn collagen foods with Arella Beauty’s Collagen Supplement
The Arella Vegan Collagen - Liquid Supplement is specifically formulated to deliver an effective dose of collagen. Use it to maximise the benefits of your autumn collagen foods and receive 27% off with a 28-day subscription. Glow up this autumn with Arella Beauty.
Read next:
- The Ultimate Autumn Superfoods List
- How To Keep Healthy And Cosy This Autumn
- How To Boost Your Immune System In Autumn
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Written by Emma Carey for Arella Beauty.
Emma is a holistic beauty and wellness writer. She has three years of experience in the well-being industry and a Master’s degree in Creative Writing and Wellness. Check out her portfolio and follow her on Instagram.
