Collagen is the most abundant protein in the animal kingdom and is the major component of the connective tissue and extracellular matrix of the human body. The collagen based tissues provide strength and support to body structures and help with tissue development. Collagen also provides strength and elasticity to the skin. Reduced collagen levels in the body occur due to genetic abnormalities or nutritional deficiencies that affect the steps involved in collagen synthesis. Certain foods may boost collagen production in the body and help prevent and manage collagen diseases.
Vitamin C
Vitamin C is a water soluble vitamin that can be obtained from foods such as citrus fruits, strawberries, tomatoes, green peppers, cantaloupes and green leafy vegetables. Vitamin C supplements are also available in the pharmacies without a prescription. Apart from playing an important role in the overall growth and development of the body, vitamin C plays an important role in the biosynthesis of collagen in the body by acting as a co-factor during the hydroxylation of amino acids proline and lysine. The Linus Pauling Institute explains that it is for this reason that vitamin C derivatives such as ascorbyl palmitate are added to skin creams and although oral forms of these supplements are also available, they are broken down by the acids in the digestive tract and hence, do not help with collagen production.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids that reduce inflammation and help prevent chronic diseases such as arthritis, cancer and heart disease. Omega-3 fatty acids also help improve the brain and cognitive functions and can be found in fish such as salmon, tuna and halibut. Synthetic supplements of omega-3 fatty acids are also available at local pharmacies and according to a study published in the January 2000 edition of the "Proceedings of the Society for Experimental Biology and Medicine," omega-3 fatty acids boost collagen production in the ligaments and connective tissues and help strengthen them.
Antioxidants
Antioxidants, such as alpha ellagic acid, are substances that protect the cells and tissues against the harmful effects of the free radicals and play an important role in the prevention of heart disease, cancer and other chronic conditions. Free radicals are produced as a result of various metabolic processes in the body and by exposure to smoke and radiation. Several animal research studies have shown that antioxidants found in foods such as raspberries, strawberries, cranberries and pomegranates may prevent UV mediated damage of collagen in the skin and promote its production, according to a April 2009 Science Daily article. Genistein is another antioxidant that is obtained from plant products such as soy and can promote collagen biosynthesis.
References
- Linus Pauling Institute: Vitamin C
- "Proceedings of the Society of Experimental Biology and Medicine"; Omega-3 fatty acids enhance ligament fibroblast collagen formation in association with changes in interleukin-6 production.; Hankenson KD et al; January 2000
- Science Daily: Antioxidant Found in Berries, Other Foods Prevents UV Skin Damage That Leads to Wrinkles
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