Natural Collagen: How to Get It from 9 Common Foods

Collagen is a fundamental protein that keeps skin firm, elastic, and healthy. As we age, our body's production decreases, resulting in wrinkles, sagging skin, and joint pain. Although supplements exist, it is also possible to stimulate its presence through diet.

Below, we share 9 foods with natural collagen and nutrients that support its production, ideal for maintaining a younger appearance without invasive treatments:

1.- Bone broth

It's one of the richest sources of natural collagen. It's obtained by boiling beef, chicken, or fish bones for several hours, releasing proteins and minerals that strengthen skin and joints.

READ: Warning about rare disease that manifests on the skin 2.- Fish and shellfish

The marine collagen found in fish, especially in the skin and scales, is highly bioavailable. It also contains omega-3 fatty acids that improve skin hydration.

3.- Egg white

The membrane that covers the egg white is rich in collagen and also provides proline, an essential amino acid for the synthesis of this protein.

4.- Lean meat

Beef, chicken, and turkey provide amino acids such as glycine and proline, which are essential for the formation of collagen.

5.- Citrus fruits

Oranges, lemons, grapefruits, and tangerines do not contain collagen themselves, but their vitamin C is key for the body to produce it naturally.

6.- Red fruits

Strawberries, blueberries, blackberries, and raspberries have antioxidants that protect existing collagen from damage caused by free radicals.

7.- Green leafy vegetables

Spinach, kale, and chard provide chlorophyll, which stimulates collagen production in the body and improves cellular oxygenation.

8.- Seeds and nuts

Almonds, walnuts, and chia or flax seeds contain zinc and copper, minerals that promote tissue regeneration and skin firmness.

9.- Red and yellow peppers

Rich in vitamin C and antioxidants, they help collagen production and protect the skin from loss of elasticity.

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Incorporating these foods into your daily diet not only helps stimulate natural collagen production but also improves overall health. Firmer skin, stronger joints, and a rejuvenated appearance are possible through simple habits, without necessarily resorting to surgical procedures.

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