Twenty-five percent of all the protein in your body is in the form of collagen, reports the Protein Data Bank. Collagen is an important "glue" that makes skin, gums and joints flexible yet strong and resilient. Diet plays an important part in healthy collagen production. Vitamin C, lysine and proline are nutrients that play a crucial role in your body's collagen formation. Consider adding foods that boost collagen production to your diet.
Oranges
When 18th-century British sailors returned from long voyages, they often had disfigured skin and missing teeth, the University of Massachusetts states. Giving the sailors citrus fruits like oranges quickly cured them of the vitamin C deficiency known as scurvy. While scurvy has largely been eradicated, vitamin C remains an important part of optimal collagen production, the Linus Pauling Institute reports. Vitamin C acts to link the amino acid chains together that ultimately form full collagen molecules. Oranges are especially vitamin C-rich. A single medium orange contains 70 mg of vitamin C, the Linus Pauling Institute states. Other sources of vitamin C include broccoli, brussels sprouts, mangoes, bananas and spinach.
Cod
Like vitamin C, your body needs to get the amino acid lysine from the diet. Lysine boosts overall collagen production, the University of Maryland Medical Center reports. Cod fish contain significant amounts of lysine. Cod can be used as a substitute for lysine-poor protein sources like chicken. The UMMC recommends that you get 12 mg of lysine for every kg of body weight. If you weigh 70 kg, you should eat 840 mg of lysine per day. A 100-g serving of cod contains 500 mg of lysine, Diet and Fitness Today reports.
Soy Protein
Soy protein is bursting with the amino acid proline, which the body needs to make enough collagen. A 100-g serving of soy protein contains 400 mg of proline, Diet and Fitness Today reports. Also, soy protein gives the body dietary protein which is important for the production of connective tissue like collagen.
Blueberries
Like oranges, blueberries contain an abundance of vitamin C. However, blueberries also contain a special compound known as anthocyanidins. A diet that contains anthocyanidins-rich foods can strengthen your body's collagen. Blueberries can be used in fruit smoothies, baked in healthy desserts or eaten as a vitamin C-rich snack.
Member Comments