Dry weather in winter makes the skin noticeable, cracked and aging quickly. Therefore, this is the time when the body needs to supplement collagen the most. Although the body produces collagen on its own, this ability decreases with age and environmental conditions.
Supplementing collagen from food is a natural and safe way to improve skin, especially in the cold season.
First of all, fatty fish such as salmon, mackerel, and herring are the top food sources. They contain the most common form of collagen in the skin along with omega-3s that help reduce inflammation and retain moisture. This combination both strengthens the cellunar layer and limits dehydration in cold weather. Fish skin and bones when simmered also provide a fairly abundant amount of collagen, suitable for making soups or porridge for winter.
Second, stewed bones and animal bone broth are dishes rich in gelatin - a decomposed form of collagen. When cooked at low temperatures for a long time, collagen dissolves, creating a thick, fragrant broth that is very good for the skin, hair, and joints. This dish is especially suitable for cold days because it is both nutritious and helps the body warm up.
Third, eggs and chicken are popular and easy to prepare. Collagen is concentrated in the skin of chickens and egg whites, which contain glycine and proline - two important amino acids for collagen synthesis. If combined with vegetables rich in vitamin C such as cauliflower, bell peppers or oranges, the absorption efficiency is even higher.
Fourth, beans and nuts such as soybeans, chia seeds, sunflower seeds cannot be ignored. This is a plant source of antioxidants, which help stimulate the body to produce natural collagen. They are also suitable for vegetarians who still want to take care of their skin.
Finally, red, orange fruits and vegetables such as tomatoes, strawberries, and carrots help protect collagen from oxidative damage. Although they are not rich in direct collagen, they create ideal conditions for collagen to be maintained sustainably.
Winter is the golden time to nourish your skin from within through collagen-rich foods. The combination of fatty fish, bone broth, eggs, nuts and fruits rich in vitamins will help smooth, elastic, and healthier skin.
