Collagen is a protein, glue-like in nature, that composes about 30 percent of the body's protein, explains the Massachusetts Institute of Technology. Collagen gives form and structure to your bones, skin, cartilage, blood vessels, skin, connective tissue, tendons and muscles, and plays a vital role in healing wounds and scar formation. This protein also forms a protective layer around plaques that build up in your arteries, keeping them from spilling into your bloodstream.
Sweet Red Peppers
Foods rich in vitamin C replenish the collagen in your body. Vitamin C, also called ascorbic acid, is a water-soluble vitamin, meaning your body cannot make it and you must obtain it through foods. One of the prime functions of vitamin C is to synthesize collagen, states the Linus Pauling Institute. It lists the following foods as good vitamin C sources: 1/2 cup of sweet red pepper, with 95 mg; 1 cup of strawberries, with 85 mg; one medium orange, with 70 mg; and 6 oz. of orange or grapefruit juice, with 62 to 93 mg. The recommended daily allowance of vitamin C is 75 to 110 mg.
Pork Chops
Pork chops are one of the many foods that carry the essential amino acid lysine. The University of Maryland Medical Center explains that lysine is involved in the formation of collagen and helps your bones absorb calcium. L-carnitine is a derivative of lysine, and a number of foods supply it. Pork has 24 mg of L-carnitine per 3 oz. -- choose a lean, white cut of meat to decrease fat intake. Lean roast beef has 80 mg in 3 oz., while the same serving of white meat chicken has 3 mg. An avocado supplies 2 mg of L-carnitine, and 2 slices of whole wheat bread, 0.2 mg. Other foods providing L-carnitine include Parmesan cheese, nuts, soybeans, beans, legumes and brewer's yeast.
Raisin Bran Cereal
A cup of raisin bran cereal may contain between 0.78 and 3.02 mg of manganese, an essential mineral required to provide the amino acid proline for collagen formation. Adequate daily intake of manganese is 1.8 to 2.3 mg per day. If possible, choose a low-sugar cereal to avoid other health problems. Additional foods containing manganese include: a packet of instant oatmeal, with 0.99 mg; 1/2 cup of cooked spinach, 0.84 mg; 1/2 cup mashed sweet potato, 0.44 mg; 1/2 cup of cooked brown rice, 1.07 mg; and 1/2 cup of pineapple, 0.77 mg.
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