Collagen is a major component of connective tissue in your body. Collagen-based tissues provide support, strength, tissue development and elasticity to your skin. Reduced collagen amounts in your body can occur due to nutritional deficiencies or genetic abnormalities, which affect steps involved in collagen synthesis. As a result, certain foods may increase collagen production in your body and help manage and prevent collagen diseases.
Antioxidants
Antioxidants, such as alpha ellagic acid, are chemical substances that protect your body tissues and cells against free radical harmful effects and helps prevent cancer, cardiovascular diseases and other chronic disorders. Free radicals are often produced by smoke and radiation exposure in addition to various metabolic processes in your body. According to Science Daily, foods such as cranberries, pomegranates, raspberries and strawberries may prevent ultra-violent damage skin and promote healthy skin cell production. Another antioxidant, genistein, can promote collagen biosynthesis. It is derived from plant sources such as soy.
Omega-3 Fatty Acids
Known as essential nutrients, omega-3 fatty acids decrease body inflammation and help prevent arthritis, cancer heart disease and other chronic ailments. They can also improve cognitive functions inside your brain. Omega-3 nutrients can be found in halibut, salmon, tuna and other fish. Omega-3 fatty acids aid in strengthening ligaments and connective tissues in order to boost collagen production.
Vitamin C
Vitamin C, an important nutrient, can be obtained from tomatoes, cantaloupes, citrus fruits, green leafy vegetables, strawberries and green peppers. Apart from promoting development and growth in your body, vitamin C contributes to the biosynthesis of collagen by serving as a co-factor during lysine and proline hydroxylation. For this reason, vitamin C derivatives including ascorbyl palmitate are often added to skin creams. Oral forms of these supplements are available but do not help with collagen production since they are chemically broken down during the digestion process.
References
- Science Daily: Antioxidant Found in Berries, Other Foods Prevents UV Skin Damage That Leads to Wrinkles
- 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
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