Collagen is widely known as a component in the skin, but it also is part of structures such as ligaments, tendons and organs. A naturally occurring protein, it makes up a crucial part of the connective tissue of the body and functions to hold tissue together while providing support. It is composed of specific amino acids and requires various nutrients and vitamins to regenerate and remain strong.
Vitamin C
Ascorbic acid, a form of vitamin C, plays an important role in collagen formation. According to chemist and author Linus Pauling, vitamin C is involved in every step of collagen formation. A deficiency in vitamin C is linked to decreased tensile strength, fragile capillaries and delayed wound healing. Sources of vitamin C include citrus fruits, broccoli, tomatoes, spinach, red peppers and strawberries.
Vitamin A
Vitamin A is a fat-soluble vitamin that stimulates collagen renewal. Retinol, a form of vitamin A, is the base for many skin-care products because it has been shown to change the structure of skin collagen, leading to plump appearance and reduced pore size. Vitamin A increases the activity of enzymes in collagen and improves elasticity. Deficiency in vitamin A leads to decreased collagen production. Sources include mangoes, carrots and green vegetables.
Vitamin E
Vitamin E acts as a powerful antioxidant important to collagen formation and skin turnover. It protects from sun damage and eliminates free radicals that form from sun exposure. Vitamin E has a synergistic effect with vitamin A in protecting skin collagen from sun exposure. Sources include almonds, avocado, olive oil and deep green leafy vegetables.
References
- World's Healthiest Foods: Can You Tell Me Which Foods Promote Collagen
- "How to Live Longer and Feel Better"; Linus Pauling; 1986
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