Healthy skin starts from the inside out. This article focuses on natural foods rich in collagen and practical ways Americans can use a collagen diet to support firmness, elasticity, and a youthful look.

Collagen is the most abundant protein in skin and forms the dermal matrix that keeps skin plump. Research shows collagen content falls roughly 1% per year after age 20, with faster loss from sun exposure and smoking. That decline makes dietary collagen and the right cofactors important for long-term skin health.

Eating whole foods supplies amino acids and micronutrients that help the body make its own collagen, unlike relying only on topical creams. Throughout this guide you’ll find collagen-rich foods like bone broth, fish, chicken, and beef, plus plant-based skin health foods that supply vitamin C, zinc, and copper to boost synthesis.

Expect science-informed, friendly, and actionable tips: simple bone broth and gelatin recipes, ways to combine vitamin C–rich fruits and vegetables, antioxidant and omega-3 food lists, and lifestyle habits—sleep, hydration, and sun protection—that protect collagen integrity.

Key Takeaways

• Collagen for skin declines about 1% per year after age 20; sun and smoking speed loss.
• Natural foods rich in collagen provide amino acids plus cofactors that support collagen synthesis.
• Whole-food dietary collagen complements, but does not replace, topical care and supplements.
• Bone broth, collagen-rich animal proteins, and gelatin are practical dietary sources.
• Vitamin C, zinc, copper, antioxidants, and omega-3s are key skin health foods to include daily.

Natural foods rich in collagen: why they matter for skin health

Collagen forms the scaffold of healthy skin. Types I and III give skin tensile strength and help fibroblasts maintain dermal thickness. When collagen breaks down, skin loses firmness, elasticity, and the ability to repair after injury.

Collagen and skin elasticity depend on a network of fibers plus interacting molecules such as elastin and hyaluronic acid. Dermatology research shows that a robust extracellular matrix keeps the dermis plump and resilient.

What collagen does for skin structure and elasticity

Collagen fibers provide structural support and resist stretching. They maintain dermal thickness that prevents sagging and wrinkles.

The body needs amino acids like glycine, proline, and hydroxyproline to build these fibers. Enzymes that cross-link collagen require cofactors such as vitamin C, zinc, and copper to work well.

How dietary collagen and collagen-boosting nutrients support skin

Dietary collagen benefits come from whole foods that supply collagen precursors plus vitamins and minerals. Bone broth, chicken skin, and fish provide amino acids used in new collagen production.

Clinical trials report improved skin elasticity and hydration after regular intake of hydrolyzed collagen peptides. Vitamin C–rich foods like oranges and bell peppers support collagen synthesis by enabling prolyl and lysyl hydroxylases.

Differences between collagen from food, supplements, and topical products

Whole foods deliver a package of nutrients for overall health. Collagen supplements offer hydrolyzed peptides that small intestines can absorb, which may help stimulate skin collagen synthesis.

Topical collagen limits are clear: large molecules usually cannot reach the deep dermis. Topical products mainly act as moisturizers rather than rebuilding internal collagen.

Quality and safety vary across supplement brands. Look for third-party tested products from reputable companies such as Vital Proteins or Great Lakes when choosing peptides.

A practical approach combines nutrient-rich foods, sensible supplementation when needed, and consistent sun protection to guard existing collagen.

Bone broth and slow-cooked stocks as collagen powerhouses

Long, gentle simmering pulls collagen, gelatin, and amino acids from joints and marrow into a nourishing liquid. Bones with connective tissue, knuckles, and cartilage yield the most hydroxyproline, a marker of collagen content. This collagen-rich broth supplies glycosaminoglycans like glucosamine and chondroitin plus minerals such as calcium, magnesium, and phosphorus that support overall nutrition and bone broth skin benefits.

What makes it high in collagen and amino acids

When you simmer chicken, beef, pork, or fish bones for hours, collagen breaks down into gelatin and smaller peptides. A slow-cooked stock concentrates these proteins and releases amino acids such as glycine and proline. Roasting bones first increases savory flavor without reducing collagen yield. Adding a splash of apple cider vinegar helps extract minerals from the bone matrix into the pot.

How to prepare nutrient-dense bone broth at home

Choose high-quality bones: pasture-raised chicken or grass-fed beef when possible. Roast bones at 400°F until browned for added depth. Place bones in a large pot or slow cooker, cover with cold water, add a tablespoon of vinegar, then bring to a gentle simmer.

Skim foam during the first hour, then lower heat and cook: about 8–12 hours for chicken, 18–48 hours for beef. Use a slow cooker for set-it-and-forget-it ease, or an Instant Pot to shorten time while still extracting collagen. Add delicate aromatics like parsley and garlic during the last hour to preserve nutrients. Strain the liquid and cool until it gels; a gelatinous set signals a true collagen-rich broth.

Serving ideas and storage tips for daily use

Sip warm by the cup as a restorative drink, or use a homemade bone broth recipe as the base for soups, stews, risottos, and grain cooking. Try a quick bone-broth miso soup, collagen-rich chicken soup with vegetables, or oats cooked in broth for savory breakfast oats.

Refrigerate fresh broth for 3–5 days. Freeze portions in silicone molds or jars for 3–6 months and thaw overnight in the fridge. The gelatinous texture when chilled is a good sign of high collagen content. Rotate with other collagen sources such as fish, gelatin, and collagen peptides for variety.

Safety and sourcing notes

Use fresh, well-sourced bones and avoid overcooking vegetables that can turn bitter. Discard broth with off smells or unusual cloudiness. Moderation and variety help you enjoy bone broth skin benefits while keeping meals balanced and nutrient-dense.

Collagen-rich animal proteins: fish, chicken, and beef

Animal collagen sources provide a direct way to boost dietary collagen. Many cooks and nutritionists point to fish collagen, chicken collagen, and beef collagen as practical options. Each source offers distinct collagen types and culinary uses that support skin and joint health.

Types of collagen found in common animal proteins

Marine collagen from fish is rich in Type I collagen, the form most abundant in human skin. Fish skin, scales, and heads concentrate this type, making fish collagen prized for skin elasticity. Chicken tends to supply Type II collagen from cartilage, useful for joints but helpful for overall connective tissue support too. Beef delivers a mix of Type I and Type III collagen from connective tissues and bones, which supports structure and skin resilience.

Best cuts and cooking methods to preserve collagen

Choose the best cuts for collagen when shopping. Oxtail, shanks, neck bones, and brisket in beef, wings and drumettes in chicken, plus skin-on fish fillets and whole fish heads are top picks. These parts contain skin, ligaments, and connective tissue where collagen concentrates.

Cook low and slow to convert collagen into gelatin without destroying amino acids. Braising, stewing, and slow simmering preserve bioavailability. Avoid intense dry heat like high-temperature grilling or broiling for long periods, since that can denature proteins and reduce their benefits.

Sustainable sourcing and quality considerations for skin benefits

Quality and sourcing matter for both nutrition and ethics. Wild-caught fish often have lower contaminant loads than some farmed varieties, which makes fish collagen a cleaner choice. For chicken and beef, pasture-raised and grass-fed labels signal better fatty acid profiles and fewer antibiotics.

Look for traceability and third-party certifications such as Marine Stewardship Council, USDA Organic, and Certified Humane when possible. Choosing higher-quality animal collagen sources can improve nutrient profiles while supporting sustainable fisheries and humane farming practices.

Practical tips: eat fish skin, use bone-in cuts and make simple fish head soups or slow-cooked stews to extract collagen. Rotate animal collagen sources with plant-based, collagen-supporting foods for a balanced, skin-friendly diet.

Gelatin and collagen peptides: easy ways to add collagen

Gelatin and collagen peptides offer simple paths to boost dietary collagen. Many cooks know how to use gelatin for desserts and sauces. Busy people prefer collagen peptides for drinks and baking because they dissolve easily and leave no gel behind.

Differences in form and function

Gelatin is denatured collagen that gels when cooled. It gives structure to panna cotta, homemade gummy snacks, and stabilized sauces. Hydrolyzed collagen peptides are pre-broken into smaller peptides. They dissolve in hot or cold liquids and never gel. These molecular size differences shape culinary use and digestibility.

Practical culinary uses

Learn how to use gelatin in both sweet and savory recipes. Sprinkle powdered gelatin over cold liquid to bloom, then dissolve in warm liquid before chilling. Use it for panna cotta, fruit jellies, or to thicken broths and custards.

Collagen powder uses include stirring unflavored collagen peptides into coffee, smoothies, oatmeal, and soups. Add peptides to batters or doughs without changing texture. Typical clinical trials use 2.5–10 g/day, but follow product directions and adjust to taste.

Benefits and cautions

Collagen peptides benefits reported in studies include improved skin elasticity, better hydration, and reduced wrinkle depth after weeks of supplementation. Choose unflavored, grass-fed collagen peptides from reputable brands that post third-party testing for heavy metals and contaminants.

Watch for allergies to source animals such as fish, bovine, or porcine. People with gout or high uric acid should consult a clinician before starting supplements. Quality and testing matter for safety and traceability.

Quick comparison

Feature	Gelatin	Collagen Peptides
Texture	Gels when cooled, ideal for jellies and custards	Does not gel, dissolves clear in hot or cold liquids
Culinary uses	Panna cotta, gummies, stabilized sauces	Smoothies, coffee, oatmeal, baking, soups
Common dosing	Recipe-driven, usually a few grams per serving	2.5–10 g/day in many studies; follow label
Bioavailability	Requires digestion; larger molecules may slow absorption	Smaller peptides marketed for easier absorption
Best for	Textured desserts and culinary gels	Everyday supplementation and neutral-flavor additions
Safety notes	Avoid if allergic to source; check processing	Check source, third-party tests, and allergen info

Practical takeaway

Both options are flexible and easy to add to a balanced diet. Use gelatin for set textures and collagen peptides for convenient, everyday boosts. Compare labels, verify third-party testing, and match choice to cooking style and dietary needs.

Plant-based foods that support collagen production

Plant-based diets can supply key nutrients that help the body make and protect collagen. Focus on whole foods that deliver vitamin C, amino acid precursors, and trace minerals. This approach supports plant-based collagen support without relying solely on animal products.

Vitamin C–rich fruits and vegetables that help synthesize collagen

Vitamin C is a critical cofactor for the enzymes that stabilize collagen. Eat citrus like oranges and grapefruit, berries, kiwifruit, bell peppers, broccoli, Brussels sprouts, and kale. One medium orange supplies about 70 mg vitamin C for collagen synthesis.

Aim for a mix of raw and cooked vitamin C sources. Raw strawberries or sliced bell pepper with hummus make a quick snack. Steamed broccoli alongside a grain bowl adds both vitamin C and fiber.

Zinc, copper, and amino acids from plant sources

Zinc and copper are essential for enzymes that process collagen. Good zinc sources include chickpeas, lentils, pumpkin seeds, and whole grains. Copper appears in cashews, sunflower seeds, beans, and many mushrooms.

Plants lack hydroxyproline, yet combining plant proteins helps supply glycine and proline precursors. Mix beans with grains—for example, rice and black beans or lentils with quinoa—to create a broader amino acid profile.

Combining plant foods for optimal collagen support

Pair vitamin C–rich vegetables with plant proteins to assist collagen enzyme activity and improve non-heme iron absorption. Try a lentil and roasted red pepper salad, quinoa with steamed broccoli and pumpkin seeds, or chickpea-stuffed bell peppers.

Fortified vegan collagen support products may include amino acid blends plus vitamin C for targeted help. Whole-food strategies should remain primary, with supplements used when diets fall short. Vegans should monitor vitamin B12 and consider tailored supplements if needed.

• Breakfast: Oatmeal with chopped kiwi and pumpkin seeds.
• Lunch: Lentil and roasted red pepper salad with spinach.
• Dinner: Quinoa, steamed broccoli, roasted mushrooms, and a handful of cashews.

Top antioxidant-rich foods that protect collagen from damage

Oxidative stress speeds collagen loss by activating enzymes that break down the protein matrix. Eating a variety of antioxidant-rich foods can blunt free radical activity and lower matrix metalloproteinase (MMP) signaling, helping skin stay firmer and smoother over time.

Role of antioxidants in preventing collagen breakdown

Antioxidants neutralize free radicals generated by UV exposure, pollution, and normal metabolism. This reduces inflammatory signals and limits MMP activation that erodes collagen. Clinical and population studies link antioxidant-rich diets with fewer signs of photoaging and better skin texture.

Key antioxidant foods: berries, green tea, nuts, and colorful vegetables

Berries for skin are top choices because blueberries, strawberries, and raspberries supply polyphenols and vitamin C that support collagen synthesis and protect existing fibers. Green tea collagen protection comes from catechins like EGCG that reduce inflammation and inhibit collagen-degrading enzymes.

Nuts such as almonds and pecans deliver vitamin E and healthy fats that guard cell membranes and support repair. Colorful vegetables—spinach, carrots, sweet potatoes, and red peppers—provide carotenoids and flavonoids that absorb light-induced damage and support skin resilience.

Dark chocolate with high cocoa content adds flavanols that may boost skin blood flow and strengthen antioxidant defenses. Choosing a mix of these best antioxidant foods gives broad coverage against different oxidative threats.

Practical ways to add antioxidant protection into daily meals

Start mornings with a berry smoothie that includes collagen peptides or a plant-protein alternative. Snacks can pair a handful of mixed nuts with a small square of dark chocolate for a nutrient-dense pick-me-up.

Swap sugary sodas for brewed green tea during the day to tap into green tea collagen protection without extra calories. Build dinners around colorful vegetable stir-fries or salads that feature spinach and roasted sweet potato for carotenoid diversity.

Vary choices across the week to keep polyphenol and vitamin intake steady. Focus on whole foods first and avoid high-dose antioxidant supplements unless advised by a clinician, because a food-first approach pairs antioxidants with other collagen-supporting nutrients naturally.

Food	Key Antioxidants	How it protects collagen
Blueberries, strawberries, raspberries	Vitamin C, anthocyanins, flavonols	Support collagen synthesis and reduce MMP activity; ideal for berries for skin benefits
Green tea	Catechins (EGCG)	Anti-inflammatory and MMP-inhibiting effects that aid green tea collagen protection
Almonds, pecans	Vitamin E, healthy monounsaturated fats	Protect cell membranes and reduce lipid oxidation that can indirectly harm collagen
Spinach, red peppers, carrots, sweet potato	Carotenoids, flavonoids, vitamin C	Absorb oxidative damage, support skin repair and collagen formation
Dark chocolate (70%+ cocoa)	Flavanols	May improve skin blood flow and bolster antioxidant defenses around collagen

Healthy fats and omega-3s for skin structure and collagen integrity

Healthy fats play a key role in skin health. Omega-3 fatty acids reduce inflammation, keep cell membranes flexible, and strengthen the skin barrier. These actions help preserve collagen by lowering matrix metalloproteinase activity, which otherwise breaks down collagen over time.

How omega-3s support the skin barrier and collagen

EPA and DHA from marine sources modulate inflammatory pathways and help limit UV-induced damage. Clinical studies link higher omega-3 intake with better skin hydration and reduced redness after sun exposure. Plant ALA provides some benefit, though conversion to EPA is limited.

Best food sources: fatty fish, flaxseed, chia, and walnuts

Fatty fish such as salmon, mackerel, sardines, and herring deliver the most EPA/DHA and offer strong fatty fish collagen support when paired with collagen-rich meals. For plant-based options, flaxseed, chia, walnuts supply ALA and other nutrients. Algae-based DHA supplements are a vegan alternative when fish is avoided.

Meal ideas to combine fats with collagen-rich foods

Combine collagen sources with healthy fats for better absorption and protection. Try a bone-broth fish chowder with salmon chunks, a chicken-and-avocado salad topped with pumpkin seeds, or oatmeal mixed with collagen peptides, ground flaxseed, and berries.

To protect omega-3s, avoid prolonged high-heat frying of fish. Opt for baking, poaching, or light grilling. Choose low-mercury fish like wild salmon and sardines. Select cold-pressed oils in dark bottles and store them away from light.

If considering high-dose omega-3 supplements speak with a healthcare provider because of blood-thinning effects. Thoughtful sourcing and simple meal pairings make omega-3 collagen and healthy fats for skin an easy part of a daily routine.

Dietary habits and lifestyle tips to maximize collagen benefits

Small changes in daily routines help you maximize collagen absorption and protect skin health. Start with simple swaps at meals and build consistent habits for steady results.

Meal timing and combining nutrients for better absorption

Pair collagen-rich foods or collagen peptides with vitamin C sources to boost enzymatic collagen synthesis. Try a collagen peptide smoothie with strawberries or an orange on the side.

Spread protein across the day so tissues receive steady amino acids for repair. Aim for moderate servings of collagen-supporting foods at breakfast, lunch, and dinner.

Hydration, sleep, and exercise factors that influence collagen

Good hydration supports metabolic processes that build collagen. Drink water throughout the day and include hydrating foods such as cucumber and watermelon to support hydration skin collagen.

Quality sleep promotes growth hormone release and cellular repair linked to collagen turnover. Target 7–9 hours nightly to help recovery and regeneration.

Resistance and strength training stimulate collagen remodeling in connective tissues. Include two to three sessions per week to maintain skin and musculoskeletal resilience.

Foods and habits that accelerate collagen loss to avoid

Smoking speeds collagen breakdown and impairs new synthesis. Ultraviolet radiation raises matrix metalloproteinase activity and degrades collagen; use broad-spectrum sunscreen and sun-protective clothing.

High sugar and refined carbs promote advanced glycation end-products that stiffen and damage collagen. Reduce sugary snacks, processed desserts, and frequent high-glycemic meals.

Excessive alcohol dehydrates skin and impairs nutrient absorption. Moderation and hydrating choices help lower harm from drinking.

Practical action plan

Use this checklist to weave collagen lifestyle tips into daily life:

• Consume a vitamin C–rich fruit with a protein source each day.
• Include omega-3 and antioxidant foods like salmon and berries regularly.
• Prioritize 7–9 hours of sleep and consistent hydration.
• Avoid smoking, reduce sun exposure, and cut back on sugary, refined foods.
• Schedule collagen-rich meals and simple swaps to limit foods that damage collagen.

Conclusion

This collagen food summary shows that whole foods and targeted nutrients work together to improve skin with diet. Bone broth, fatty fish, chicken, and beef provide dietary collagen, while gelatin and hydrolyzed collagen peptides offer easy options for daily use. Plant-based cofactors like vitamin C, zinc, and copper, plus antioxidant-rich fruits, vegetables, and healthy fats, protect and support collagen synthesis for firmer, healthier skin.

For practical next steps, start with simple swaps: add bone broth to soups, eat fatty fish twice a week, blend collagen peptides into a morning smoothie, and pair proteins with citrus or bell peppers to boost absorption. These natural collagen strategies are sustainable when done consistently; dietary changes typically show visible improvements over several weeks to months.

Pair food-based approaches with sensible lifestyle choices for best results. Use sun protection, limit added sugar, avoid tobacco, prioritize sleep, and stay active to preserve collagen. For personalized guidance—especially if you have allergies, medical conditions, or are considering high-dose supplements—consult a registered dietitian or dermatologist to tailor skin health nutrition to your needs.

FAQ

What is collagen and why does it matter for skin health?

Collagen is the most abundant structural protein in skin, especially types I and III. It forms the dermal matrix that gives skin tensile strength, firmness, and elasticity. After about age 20, the body’s collagen production declines roughly 1% per year, and factors like UV exposure and smoking speed that loss. Keeping collagen intact helps reduce wrinkles, sagging, and supports faster wound repair.

Can I boost my skin’s collagen through food rather than supplements or creams?

Yes. Whole foods supply the amino acids (glycine, proline, hydroxyproline) and cofactors (vitamin C, zinc, copper) your body needs to synthesize collagen. Bone broth, collagen-rich animal proteins, and gelatin provide direct precursors. Plant foods supply vitamin C and minerals that support the enzymes involved in collagen formation. Supplements can help in some cases, but foods deliver broader nutrition that supports overall skin health.

How does vitamin C help collagen production and which foods are best?

Vitamin C is an essential cofactor for the enzymes prolyl and lysyl hydroxylase that stabilize collagen fibers. Good sources include oranges, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts, and kale. A single medium orange provides roughly 70 mg of vitamin C, and pairing vitamin C–rich produce with protein boosts collagen synthesis.

What makes bone broth a good source of collagen and how do I make it at home?

Long, gentle simmering of bones extracts collagen, gelatin, and glycosaminoglycans like glucosamine. Use bones with joints and connective tissue (oxtail, shanks, chicken carcasses), roast for flavor, add a splash of apple cider vinegar to help extraction, and simmer—about 8–12 hours for chicken, 18–48 hours for beef. Strain, cool until it gels, and store refrigerated for 3–5 days or frozen for several months.

What’s the difference between gelatin and hydrolyzed collagen peptides?

Gelatin is denatured collagen that gels when chilled and suits recipes like gummies and panna cotta. Hydrolyzed collagen peptides are broken into smaller peptides that dissolve in hot or cold liquids and don’t gel. Both supply collagen amino acids, but peptides are commonly used as neutral-tasting supplements in drinks and foods.

Are marine collagen and beef or chicken collagen different for skin benefits?

Yes. Marine collagen is rich in type I collagen, which is abundant in skin, making it especially relevant for dermal support. Beef and chicken provide type I and III (beef) or type II (chicken cartilage) collagen that also support skin and connective tissues. Rotating sources gives a broader amino acid profile and nutrient mix.

How should I use collagen peptides in daily meals and how much is effective?

Collagen peptides dissolve easily into coffee, smoothies, oatmeal, and soups. Clinical studies often use 2.5–10 grams per day, though product instructions vary. Start with the manufacturer’s recommended dose, and spread protein intake across meals to maintain amino acid supply for tissue repair.

Can plant-based eaters support collagen without animal products?

Yes. Plants supply vitamin C, zinc, copper, and amino-acid precursors. Combine complementary proteins (beans + grains) to improve amino-acid profiles and include pumpkin seeds, legumes, nuts, and mushrooms for zinc and copper. Vegan collagen-support supplements with vitamin C and targeted amino acids or algae-based DHA can help when needed.

Which antioxidant-rich foods protect collagen from breakdown?

Berries (blueberries, strawberries), green tea (EGCG), nuts (almonds, pecans), colorful vegetables (spinach, carrots, sweet potatoes, red peppers), and dark chocolate with high cocoa content supply antioxidants that reduce oxidative stress and MMP activation that degrade collagen. Regularly including these foods helps protect skin from photoaging.

How do omega-3 fats affect collagen and what are the best food sources?

Omega-3s (EPA/DHA) lower inflammation, support skin barrier function, and reduce MMP activity, helping preserve collagen. Eat fatty fish like salmon, mackerel, sardines, or choose plant sources like flaxseed, chia, and walnuts. For vegans, algae-based DHA supplements are an option.

What cooking methods best preserve collagen in animal proteins?

Slow, moist methods—braising, stewing, low-and-slow simmering—convert collagen into gelatin without degrading amino acids. Use bone-in cuts, skin-on fish, or connective-tissue cuts (shanks, oxtail, wings). Avoid prolonged, extremely high-heat dry cooking, which can denature proteins and reduce nutrient availability.

Are there safety concerns or people who should avoid collagen supplements?

People allergic to the source (fish, bovine, porcine) should avoid corresponding products. Those with gout, kidney disease, or elevated uric acid should consult a clinician because increased amino-acid loads can be an issue. Choose third-party tested brands to reduce contamination risk and check for heavy metals especially in marine collagen.

Which lifestyle habits accelerate collagen loss and what should I avoid?

Smoking, excessive UV exposure, high sugar and refined-carb diets (which promote advanced glycation end-products), chronic poor sleep, and excessive alcohol consumption all accelerate collagen breakdown or impair synthesis. Prioritize sun protection, quit smoking, reduce sugary foods, get 7–9 hours of sleep, stay hydrated, and exercise regularly.

How quickly will dietary changes show improvements in skin collagen and appearance?

Changes are gradual. Some clinical trials report measurable improvements in skin elasticity and hydration in weeks to a few months after consistent collagen peptide supplementation and dietary changes. Whole-food strategies combined with sun protection and healthy lifestyle habits produce the best long-term results.

How can I combine foods and meals to maximize collagen production?

Pair a collagen source or protein with vitamin C–rich fruits or vegetables at meals—for example, a collagen-peptide smoothie with strawberries, chicken salad with bell peppers, or bone-broth soup with a side of steamed broccoli. Add omega-3s and antioxidant-rich foods across the day and spread protein evenly to supply steady amino acids for repair.

Where should I source animal products for the best nutritional and environmental balance?

Choose wild-caught fish when possible to reduce contaminants, and seek pasture-raised chicken and grass-fed beef for better fatty-acid profiles and fewer antibiotics. Look for trusted certifications like MSC, USDA Organic, and Certified Humane for traceability and quality that support both skin benefits and sustainability.