Collagen, a fibrous tissue, makes up 25 percent of protein structures in your body, according to the Protein Data Bank. Collagen makes your joints and skin flexible and strong. Lysine, proline and vitamin C are nutrients that assist your body in building joint collagen. Adjusting your diet to include collagen-friendly foods can stimulate collagen production in your joints and other areas of your body.
Oranges
According to the Linus Institute at Oregon State University, vitamin C plays a vital role in collagen production. Vitamin C connects amino acids to form full collagen molecules in your body. Oranges, rich in vitamin C, contain an estimated 70 mg of the powerful nutrient. Other sources of vitamin C include mangoes, broccoli, bananas, spinach and Brussels sprouts.
Soy Protein
Soy protein contains beneficial amounts of the amino acid proline, which your body needs to build collagen in the joints and other areas. "The Prescription for Nutritional Healing" says that soy protein contains approximately 400 mg of proline per 100 g serving. In addition, soy protein supplies your body with dietary protein, which is necessary for connective tissue production.
Blueberries
Like oranges, blueberries contain a significant amount of vitamin C. They also contain anthocyanidins, a special compound that can strengthen and stimulate collagen production in your joints and skin, says Dr. Phyllis Balch in "Prescription for Nutritional Healing." Per 1-cup serving, blueberries contain 50 g of vitamin C. Blueberries can be baked in healthy desserts, used in fruit smoothies or consumed as a vitamin C snack.
Cod
The University of Maryland Medical Center says that the amino acid lysine can boost overall collagen production in your body. Cod fish contains substantial amounts of lysine. It can also be used as an alternative for foods with inadequate amounts of lysine, such as chicken. UMMC suggests you consume at least 12 mg of lysine per pound of body weight. A 100 g serving of cod is estimated to contain 500 mg of lysine.
References
- The Protein Bank: Collagen
- Linus Pauling Institute: Vitamin C
- University of Maryland Medical Center: Lysine
- "The Optimum Nutrition Bible"; Patrick Holford; 2004
- "Prescription for Nutritional Healing"; Dr. Phyllis A. Balch, C.N.C.; 2007
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