These Protein and Collagen-Rich Foods Will Transform Your Skin

A healthy, youthful appearance doesn't depend solely on creams and beauty treatments. Diet plays a fundamental role in the production of collagen, the protein responsible for maintaining skin firmness, elasticity, and support.

As the years go by, the natural production of this protein decreases, making it essential to consume foods that provide raw materials for its synthesis.

High-quality protein sources include lean meats, poultry, eggs, fish, and legumes such as beans, lentils, and chickpeas. These foods provide essential amino acids for collagen formation.

Direct sources of protein, such as broths prepared with bones, sugar-free gelatin and cuts rich in connective tissue, can help to strengthen this structure.

Furthermore, the absorption and use of collagen depend on nutrients such as vitamin C , found in fruits such as acerola, kiwi and orange, and antioxidants that protect the fibers against damage.

The combination of adequate protein, natural sources of collagen, and a diet rich in fruits and vegetables is an investment that reflects on the texture, brightness, and firmness of the skin — transforming the much-desired "peach skin effect" into a result achievable from the plate.

Take note of our practical list of foods and combinations to boost collagen through your diet:

• Grilled chicken breast + green leafy salad + orange (lean protein + vitamin C for collagen synthesis);
• Scrambled eggs with spinach (protein + antioxidants);
• Grilled fish with sweet potato and broccoli puree (high quality protein + beta carotene);
• Homemade bone broth (collagen directly into the diet);
• Natural yogurt + strawberries, kiwi and chia seeds (protein + vitamin C + omega 3);
• Beans or lentils with brown rice and sautéed kale (vegetable protein + antioxidants);
• Sugar-free gelatin with passion fruit and drops of stevia (collagen + vitamin C).