Nutrients for Collagen

Collagen, a fibrous protein, gives skin its strength. It works with elastin, a type of protein found in skin, to give it its elasticity. These proteins allow your skin to withstand pressure and return to its normal state after you smile, laugh, frown and make other expressions. Without healthy and adequate collagen and elastin typically with age, we get wrinkles. Fortunately, nature can help you slow down signs of aging skin, which you can find in the foods at your local grocery stores.

Iron

Iron, a trace mineral, can stimulate collagen production. However, in a larger dose--10 and 25 micromolars--the production of collagen drops and cell proliferation increases, Italian researchers Dr. Concetta Gardi and team note, from their observation on rats, in the October 2002 issue of "Biochemical Pharmacology." When cells replicate quickly, scarring of tissue forms. Since iron is a trace mineral, you only need a small amount of it in your diet, and if you overconsume iron, you may develop liver scarring, heart failure, diabetes and symptoms of iron poisoning, such as abdominal pain, vomiting, blue skin and shock. You can get iron from animal liver, meat products, dried beans, spinach, prunes, raisins, bread and pasta.

Copper

Copper, another trace mineral, also plays a role in skin protein's production and stabilization. These skin proteins include collagen and elastin. Bread, potatoes, dried beans, nuts and seeds, seafood and cereals can provide you with copper. The Food and Nutrition Board at the Institute of Medicine recommends that you meet 900 micrograms of copper in your diet per day for adult males and females; consuming more than the recommended amount can harm your kidney and brain tissues.

Vitamin C

Vitamin C, the most abundant and accessible form of nutrient, stimulates collagen production, according to MedlinePlus. Citrus fruits, such as oranges and grapefruit, typically contain an abundant content of vitamin C. You can also get vitamin C from just about any other fruits, cabbage, dark green vegetables and potatoes. Since your tissues cannot store vitamin C efficiently, you should eat about 2 to 4 servings of fruits and 3 to 5 servings of vegetables per day.

Lipoic Acid

Until recently, researchers of the cosmetics industry thought that lipoic acid has only antioxidant properties. In the October 2010 issue of "Connective Tissue Research," Dr. Kentaro Tsuji-Naito and team reported of findings that lipoic acid can stimulate the production and deposition of new collagen in normal human skin tissues. Although this finding needs more research for confirmation, it doesn't hurt to start incorporating foods with lipoic acid in your diet. To get as much lipoic acid in your diet as possible, eat spinach, broccoli, tomatoes, peas, brussels sprouts and liver.