5 foods that "beat" pork skin, helping the body produce collagen naturally.

(Dan Tri Newspaper) - Many people mistakenly believe that pork skin is a good source of collagen, but in reality, there are nutrient-rich foods that effectively support collagen production without causing weight gain.

Collagen plays a vital role in maintaining the health and beauty of the skin as well as the musculoskeletal system.

A study published in StatPearls (part of the U.S. National Library of Medicine) shows that collagen accounts for about 30% of the total protein in the body and is the "binding" substance that helps connective tissue remain strong and elastic. Collagen synthesis is highly dependent on nutrition, especially amino acids.

As endogenous collagen levels decline with age, especially in women entering perimenopause, the body begins to show visible signs of aging: sagging skin, wrinkles, weakened bones and joints, etc.

However, collagen supplementation doesn't necessarily have to come from supplements. Many natural foods can help the body produce collagen endogenously, which is safer and more effective when combined correctly.

Here are 5 foods women can add to their daily diet to provide collagen for their skin, hair, and nails while keeping their weight under control:

Lean

Lean meat supports collagen production better than animal skin without increasing the risk of cardiovascular disease (Photo: Getty).

Many people believe that eating pork skin and chicken skin is an effective way to supplement collagen. In reality, these types of skin do contain collagen, but they are also very rich in saturated fat and cholesterol. Regular consumption can increase the risk of weight gain, cardiovascular disease, and dyslipidemia.

According to a warning from the American Heart Association, a diet high in saturated fat can increase LDL cholesterol – a leading risk factor for heart disease.

Meanwhile, lean meats like chicken breast and pork tenderloin are sources of pure protein, low in fat and rich in essential amino acids, which help regenerate cells, lay the foundation for collagen production, and help skin maintain elasticity and youthfulness.

Beans

Legumes are a source of plant-based protein rich in fiber, supporting digestion and weight management (Photo: Getty).

Mung beans, soybeans, and peas are highly nutritious plant-based foods, containing not only high-quality plant protein but also abundant fiber and essential vitamins and minerals.

In addition, the soluble fiber in legumes helps improve digestion, balance blood sugar, and create a feeling of fullness, contributing to weight management.

In particular, soybeans are notable for the isoflavone compound genistein – a natural phytoestrogen that can act on estrogen receptors, thereby helping to reduce the thinning, dryness, and loss of elasticity of skin commonly experienced by premenopausal and menopausal women.

Chia seeds

Chia seeds are a superfood rich in omega-3s and low in calories (Photo: Getty).

Despite their small size, chia seeds are a "superfood" rich in essential nutrients, especially alpha-linolenic acid (ALA), a plant-based form of omega-3. ALA plays a crucial role in reducing inflammation, protecting cell membranes, and supporting connective tissue function.

According to a report from the National Institutes of Health (NIH), ALA can be partially converted into EPA and DHA – fatty acids essential for the functioning of the skin, cardiovascular system, and immune system.

Chia seeds also provide selenium, a trace mineral with strong antioxidant activity, involved in the structure of the enzyme glutathione peroxidase, which helps neutralize free radicals that destroy collagen and damage tissue. Adequate selenium in the diet is associated with protecting the skin from premature aging and reducing cellular oxidative stress.

In addition, chia seeds contain a very high amount of soluble fiber, which swells into a gel-like substance when it comes into contact with water, helping to prolong the feeling of fullness, stabilize blood sugar, and effectively support weight management.

Bell pepper

Bell peppers are rich in vitamin C, which helps form strong collagen and slows down the skin aging process (Photo: Getty).

Among vegetables, bell peppers, especially red and yellow bell peppers, stand out for their extremely high vitamin C content.

According to data from the United States Department of Agriculture (USDA), just one medium-sized red bell pepper (about 150g) provides more than 190% of the recommended daily allowance of vitamin C.

Vitamin C acts as an essential cofactor for the enzymes that hydroxylate proline and lysine, a crucial step in the formation of stable collagen chains.

Besides being rich in vitamin C, red and yellow bell peppers also contain carotenoids, especially beta-carotene and capsanthin – powerful antioxidants that can neutralize free radicals produced by UV rays, pollution, and environmental stress, which are factors that promote collagen degradation and premature skin aging.

Quinoa

Quinoa provides all nine essential amino acids and is rich in zinc (Photo: Getty).

Quinoa is known as a superfood because it provides all nine essential amino acids.

According to data from the United Nations Food and Agriculture Organization (FAO), quinoa is a rare source of plant protein with high biological value, almost completely meeting the human amino acid requirements.

Furthermore, quinoa is a rich natural source of zinc, which plays an essential role in over 300 enzymatic reactions in the body, including enzymes that catalyze collagen synthesis.

Zinc is involved in wound healing mechanisms, stabilizing protein structures, and binding polypeptide chains together to form strong collagen fibers.

A study published in the journal Dermato-Endocrinology confirms that zinc deficiency can disrupt collagen synthesis and degrade skin quality, while a zinc-rich diet helps support epidermal regeneration and improve skin firmness.

Therefore, although pork skin contains collagen, it is not the optimal choice due to its high fat content. Instead, foods such as lean meat, beans, chia seeds, bell peppers, and quinoa not only support endogenous collagen production but also help control weight effectively.

Proper nutrition can help improve skin health and slow down the aging process from within.

Source: https://dantri.com.vn/suc-khoe/5-thuc-pham-danh-bat-da-lon-giup-co-the-tu-san-xuat-collagen-20250911234455692.htm