Collagen is a major structural protein in the human body. It strengthens tendons, improves skin resilience and supports internal organs, according to the Protein Data Bank. As people age, collagen production slows down. This is most notably seen in the skin as wrinkles, according to the American Academy of Dermatology. An adequate intake of foods high in vitamin C, copper and niacin will help boost collagen production.
Foods High in Vitamin C
Vitamin C is essential in the production of collagen. It is needed to turn the amino acid proline into hydroxyproline. Hydroxyproline improves collagen stability. Inadequate intake of vitamin C slows collagen production, leading to scurvy, according to the Protein Data Bank. Without enough collagen, the body is unable to repair itself. Symptoms of scurvy include bruising and loss of teeth. Adult men need 90mg of vitamin C a day, and adult women need 75mg a day, according to Medline Plus. Foods high in vitamin C to help boost collagen include citrus fruits, peppers, potatoes, cantaloupe, broccoli, tomatoes and strawberries.
Foods High in Niacin
Niacin assists the functioning of the skin, nerves and digestive system, according to Medline Plus. In preliminary studies, niacin increases collagen production and reduces dark spots on the skin, according to the American Academy of Dermatology. Adult men need 16mg of niacin a day, and adult women need 14mg. Foods high in niacin to boost collagen production include dairy products, fish, poultry, lean meat, nuts and eggs. Legumes and enriched cereals and breads provide some niacin, according to Medline Plus.
Foods High in Copper
Copper is a mineral people need in only small amounts. But it is an essential nutrient in the production of collagen, according to the University of Maryland Medical Center. Adults need 900mcg a day. The best sources of copper to increase collagen production include oysters, crabs, mussels, beef liver, cashews. filberts, almonds, soybeans, peanuts, chocolate, fortified cereals, mushrooms, potatoes, grapes, avocados and bananas.
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