See habits and foods that “destroy” collagen and skin health

Collagen is the protein responsible for providing support , elasticity, and firmness to the skin. Over time, its natural production decreases, but certain habits and dietary choices can accelerate this loss, making skin saggy, dull, and prone to wrinkles.

Harmful habits include excessive exposure to the sun without protection, smoking and frequent alcohol consumption.

All of these contribute to the formation of free radicals, which damage collagen fibers and impair skin regeneration . Chronic stress and sleep deprivation also interfere with the natural production of this protein.

Diet plays an equally important role. Refined and ultra-processed sugars can promote glycation—a process that hardens and weakens collagen fibers. Diets low in protein, vitamin C, zinc, and antioxidants compromise the synthesis of this essential protein.

Small changes can make a big difference: reducing processed foods, prioritizing fruits, vegetables, and lean proteins, as well as maintaining good sleep habits and sun protection, helps preserve collagen and keep skin healthy and firm for longer.

Practical tips:

• Avoid sugar and ultra-processed foods;
• Include more fruits rich in vitamin C (acerola, orange, kiwi) and colorful vegetables;
• Prioritize lean proteins and collagen sources, such as eggs, fish, chicken, and bone broth;
• Protect yourself from the sun, get enough sleep, and manage stress.