Are There Foods That Support Collagen?

Collagen is a specialized type of protein that forms the structural skeleton for your organs and tissues, whose cells cling to a collagen matrix to maintain their form and function. Collagen is particularly prevalent in specific tissues, such as tendons, ligaments, cartilage and skin. According to a 2002 report in "The Journal of Biological Chemistry," collagen is the most abundant protein in your body. Your nutritional status influences the integrity of this vital substance.

Collagen Structure

The basic structural unit of collagen, called tropocollagen, is a three-stranded thread constructed from amino acids, which are the building blocks of all proteins. Glycine, proline, lysine and other amino acids are joined like beads on each strand, and three slightly dissimilar strands are bound in a counter-clockwise coil to form the tropocollagen thread. These threads are then successively bound together in "supercoils" to form larger ropes and sheets of collagen. In addition to the appropriate amino acids, vitamin C, zinc and copper are required for normal collagen synthesis.

Vitamin C and Collagen

Collagen is unlike many other proteins in the sense that it is a long, fibrous material instead of a clumped or globular structure. This architecture is made possible, in part, by the enzymatic transformation of certain amino acids along the tropocollagen thread that allows the threads to aggregate in filamentous, helical arrays, rather than collapsing on themselves. Vitamin C is a critical co-factor used by the enzymes which perform this process. Without vitamin C, collagen synthesis is impaired, causing an illness called scurvy.

Vitamin C Foods

Vitamin C, or ascorbic acid, is found in citrus fruits, such as oranges, lemons and limes. Rose hips, acerola cherries, papayas and strawberries are also sources. Vegetable sources of vitamin C include bell peppers, tomatoes, broccoli, asparagus, Brussels sprouts, cabbage, sprouted seeds and dark leafy greens. According to Dr. Elson Haas, author of "Staying Healthy with Nutrition," you only need about 15mg of vitamin C daily to avoid scurvy, which is less than you would get from a single orange. Stress increases your vitamin C needs, though, so the recommended minimum is around 60mg daily for adults. Supplemental doses of 500 to 1,000mg are usually well-tolerated.

Zinc and Copper Foods

Although zinc and copper are frequently taken as supplements, both of these minerals can be obtained from dietary sources. Copper is present in whole grains, shellfish, organ meats, dried peas and beans, soybeans, dark leafy greens, prunes and mushrooms. Some copper is also obtained from drinking water that is delivered through copper pipes. Oysters are a particularly good source of both copper and zinc. Zinc is present in many animal foods, including beef, pork, poultry and fish. Plant sources of zinc include whole grains, nuts, pumpkin seeds and ginger root. Recommended daily allowances are around 1mg of copper and 10 to 15mg of zinc.

Considerations

In developed countries, disorders of collagen synthesis are rarely caused by nutritional deficiencies. The amino acids and nutrients required for collagen synthesis are readily obtained from a balanced diet. Several genetic disorders can interfere with normal collagen production, and some diseases, such as lupus or rheumatoid arthritis, affect collagen synthesis and repair. Some bacteria are capable of destroying collagen, which allows these micro-organisms to spread through living tissue.