Let’s get one thing straight: aging isn’t the enemy. Your food is. If you don’t maintain a healthy diet, well, you know what they say, ‘you are what you eat’.
If you’re over 50, your body’s collagen production is nosediving, and your skin is demanding more than just a promise in a jar. Your diet is crucial at this stage in your life.
Today, I want to share 20 collagen-rich foods that every woman over 50 should be adding to her diet, every single day! Stop spending ridiculous amounts of money on anti-aging creams that don’t work. You wanna know what works?
FOOD! What you eat. What you do. Those are the things that matter. Diet and exercise!
I think it’s first important to understand what collagen is and why we need it. You can check out this article from the Cleveland Clinic.
You might also like this article I recently wrote about whether or not collagen powder is good for you.
Let’s get on with the list of collagen-rich foods, put them on your grocery list and let’s go!
20 collagen-rich foods for glowing skin
Here is my list of the top collagen-rich foods to help you maintain a youthful glow well into your 50s and 60s. This list has a wide variety of foods, so if you don’t like one, choose another!
It’s also a really good idea to stay away from foods that do more damage than good. Here’s a list of some foods you should stop eating asap, especially if you are a woman over 50 who wants to age beautifully and healthily and keep your brain sharp!.
Bone Broth
Warm, soothing, and straight-up magic for your skin and gut, bone broth is the OG beauty food that actually delivers.
- Why it works: Rich in collagen, glycine, and gelatin — the exact nutrients your skin and connective tissue are begging for after 50.
- How to eat it: Sip 1 cup daily on its own or use it as a base for soups and stews.
- Fun tip: Homemade is best and easy, but high-quality store-bought is fine. Just check for low sodium and no weird additives. Beef bones are favoured, but any bones will do.
Wild Salmon
If you want supple, dewy skin without slathering on ten creams, get yourself some salmon. It’s basically skincare you can eat.
- Why it works: Loaded with omega-3 fatty acids — all you need for skin hydration and elasticity.
- How to eat it: Eat 2–3 servings per week. Grill, bake, or pan-sear and pair with greens.
- Fun tip: Go wild-caught when possible — it’s cleaner, tastier, and higher in nutrients. If you can’t, store-bought and frozen is fine.
Berries (Blueberries, Strawberries, Raspberries)
These little guys pack more anti-aging punch than half the beauty aisle at the drug store. Colourful, delicious, and seriously effective.
- Why they work: Antioxidants protect your collagen from breaking down and help skin stay firm and bright.
- How to eat them: Toss into smoothies, top your yogurt, or eat a small bowl daily as a snack.
- Fun tip: Frozen is fine — they retain almost all their nutrients, but fresh is best! You can grow your own berries too!
Avocados
Creamy, satisfying, and loaded with skin-saving nutrients, avocados are basically nature’s moisturizer.
- Why they work: Full of healthy fats, vitamin E, and antioxidants that keep skin smooth and hormones balanced.
- How to eat them: Half a day in salads, on toast, or blended into smoothies or dressings. And hello, guacamole!
- Fun tip: Add a pinch of sea salt and lemon juice — it enhances taste and digestion. You can also sprinkle cinnamon and a touch of honey. Yum.
Leafy Greens (Spinach, Kale, Swiss Chard)
You already know greens are good for you — but when it comes to aging well, they’re absolutely non-negotiable.
- Why they work: Packed with vitamins A, C, and K — crucial for collagen production, skin repair, and reducing puffiness.
- How to eat them: 1–2 cups daily. Raw in salads, sautéed with garlic, or blended into smoothies.
- Fun tip: Pair with olive oil to boost absorption of fat-soluble vitamins. You can also make yummy snacks like Kale chips. Here’s a great recipe for that.
Pumpkin Seeds
Tiny but mighty, these seeds are a skin-repairing, hormone-supporting must-have for women over 50.
- Why they work: High in zinc and magnesium, both of which help with skin renewal, collagen support, and calming the nervous system.
- How to eat them: 1–2 tablespoons daily. Sprinkle on salads, yogurt, oatmeal, or blend into smoothies or pesto.
- Fun tip: Lightly roast them at home with sea salt for extra flavour and crunch without the processed junk. Ground pumpkin seeds are awesome to sprinkle on just about anything! Here in Guatemala, they sell little bags at the market.
Citrus Fruits (Oranges, Lemons, Grapefruits)
Bright, juicy, and loaded with glow-inducing vitamin C, citrus fruits are one of the best collagen-rich foods you can find. Plus, Vitamin C is a powerful vitamin for anyone at any age.
- Why they work: Vitamin C is essential for producing and maintaining collagen. It also brightens the skin and supports immunity.
- How to eat them: One citrus fruit a day — snack on oranges, squeeze lemon into your water, or have half a grapefruit with breakfast.
- Fun tip: Fresh-squeezed juice is fine occasionally, but whole fruit gives you fibre that keeps bloat in check. Also, try to stay away from store-bought juices as they generally contain additives. Make your own!
Turmeric
This golden spice is your anti-inflammatory ride-or-die. It calms your gut, your skin, and your mood. Plus, there are literally a million ways to use turmeric for your skin and health. Check out this article.
- Why it works: Curcumin, turmeric’s active compound, reduces inflammation, clears skin, and supports liver detox (a must for hormone balance).
- How to eat it: ½ tsp daily in golden milk, smoothies, or sprinkled into soups and rice.
- Fun tip: Always pair with a pinch of black pepper to activate the curcumin and boost its absorption by up to 2,000%.
Greek Yogurt
Creamy, protein-packed, and probiotic-rich, Greek yogurt not only supports gut health but also keeps your skin firm.
- Why it works: The protein builds collagen, while probiotics ease digestion and reduce puffiness.
- How to eat it: One serving a day with berries, nuts, or honey. It can also be used as a base for dips or sauces.
- Fun tip: If you’re not a fan of Greek yogurt, choose full-fat, plain yogurt – and always choose all-natural. You can add yogurt to your daily face mask as well. It’s wonderful with honey, oatmeal and an anti-aging essential oil like carrot seed oil or Frankincense.
Check out this article for more essential oils that are great for wrinkles.
Eggs
Don’t fear the yolk — eggs are full of the amino acids and nutrients your skin, hair, and brain love. Yolk and all!
- Why they work: Rich in proline and lysine (key collagen builders), plus vitamins D and B12 for hormone and skin health.
- How to eat them: 1–2 eggs a day. Boiled, scrambled, or added to salads or grain bowls.
- Fun tip: Eat the whole egg — the yolk holds most of the vitamins and healthy fats. And save those shells for your plants.
Sweet Potatoes
Sweet, satisfying, and packed with skin-loving nutrients, sweet potatoes are your anti-aging carb of choice.
- Why they work: Loaded with beta-carotene, which the body converts to vitamin A, essential for cell turnover and healthy skin.
- How to eat them: Roast, mash, or cube and toss into salads 2–3 times a week.
- Fun tip: Add a drizzle of olive oil to help your body absorb all that beta-carotene. Got an airfryer? Slice them up and make some sweet potato fries! Yum!
Cucumber
Refreshing, crisp, and deeply hydrating — cucumbers are more than salad filler.
- Why it works: High in water and silica, which supports connective tissue strength and keeps skin plump.
- How to eat it: Slice into salads, add to water, or dip in hummus as a crunchy snack.
- Fun tip: Leave the skin on — that’s where the silica and fibre live. I’m not a fan of cucumber, but in my water it’s great (and awesome if you hate drinking plain water like I do) and also dipped in hummus is really my favourite.
Chia Seeds
They might be tiny, but chia seeds pack a serious nutritional punch for your skin and digestion.
- Why they work: Rich in omega-3s, fibre, and antioxidants that hydrate skin and keep you regular.
- How to eat them: Add 1 tablespoon daily to smoothies, oatmeal, or make chia pudding.
- Fun tip: Soak them before eating to make them easier on your gut and more filling. You can also toss a teaspoon into any baking dish: cookies, bars, cakes, everything!
Tomatoes
These juicy red beauties do more than just taste good on a sandwich — they protect your skin at the cellular level.
- Why they work: Lycopene helps prevent collagen breakdown and protects against UV damage.
- How to eat them: Best cooked — add to sauces, soups, or roast with olive oil.
- Fun tip: Cooking increases lycopene’s potency. Think marinara, not raw slices. Or sauté them up and add them to your eggs! Yum.
Green Tea
Swap that second cup of coffee for green tea, and your skin (and brain) will thank you.
- Why it works: Packed with catechins — antioxidants that improve skin elasticity, fight free radicals, and support circulation.
- How to drink it: 1–2 cups daily, hot or iced.
- Fun tip: Add lemon to increase antioxidant absorption and flavour. Not a fan of regular green tea? The flavoured ones are fine to sip too!
Beets
Earthy and underrated, beets supercharge your circulation — aka skin glow from the inside out.
- Why they work: High in nitrates, which help dilate blood vessels and boost oxygen flow to your skin.
- How to eat them: Roast, shred raw into salads, or juice them a couple of times a week.
- Fun tip: Don’t toss the greens — they’re edible and loaded with vitamins A and K. If roasting, boiling or anything with beets, gloves are highly recommended!
Garlic
Besides warding off vampires, garlic helps your body rebuild and maintain healthy, elastic skin.
- Why it works: Sulphur compounds in garlic support collagen production and detoxification.
- How to eat it: 1–2 cloves daily in meals, salad dressings, or roasted whole.
- Fun tip: Let crushed garlic sit for 10 minutes before cooking to activate its skin-healing enzymes. And don’t forget, you can toss garlic in just about everything you cook. Fresh, whole is best!
Walnuts
A handful a day keeps dull skin — and mental fog — away.
- Why they work: Rich in omega-3s and antioxidants that hydrate skin and fight inflammation.
- How to eat them: A small handful daily as a snack or tossed into salads or oatmeal.
- Pro tip: Store in the fridge or freezer — the oils go rancid quickly at room temperature. I put walnuts in everything I bake, but I especially love them in salads!
Bell Peppers (Especially Red)
Sweet, crunchy, and bursting with vitamin C, bell peppers are a top-tier collagen-rich food.
- Why they work: Just one red pepper packs more vitamin C than an orange — crucial for collagen production.
- How to eat them: Raw with hummus, sliced into stir-fries, or roasted.
- Pro tip: Add to omelettes for colour, flavour, and an antioxidant hit. Honestly, you can add peppers to everything you’re cooking!
Dark Chocolate (70% or higher)
Yes, chocolate made the list. Yay!!! And no, you don’t need an excuse.
- Why it works: High in flavonoids, which improve skin density, hydration, and blood flow.
- How to eat it: 1–2 small squares a day.
- Fun tip: Go for 70% or higher cacao and low sugar. The darker, the better. You can use 100% dark chocolate and stuff little pieces in dates for a sweet, chocolatey treat!
final thoughts on collagen-rich foods
You don’t need 100 supplements, fancy facials, or a fridge full of trendy powders. Just eat smart — consistently. These 20 collagen-rich foods are perfect for: they fight inflammation, boost collagen, ease bloat, and bring life back to your face (and body).
Eat them daily. Mix it up. Stay hydrated. And watch what happens in a few weeks — not just in the mirror, but in how you feel.
