Collagen is an essential protein. It is responsible for the formation of pretty skin and other tissues in your body. Occasionally, collagen production may be interrupted, preventing the manufacture of skin cells. To help boost the production of collagen, consider supplementing your diet with a variety of nutritious foods, all rich in specific vitamin substances that work together to ensure that your skin is healthy and that collagen is being produced.
Collagen
Collagen is considered a structural protein that counts as approximately one-fourth of the protein in your body, according to the RCSB Protein Data Bank. Collagen is mainly responsible for producing skin, blood vessels, scar tissue, muscles, tendons, ligaments and cartilage. Also, collagen aids in protecting and support your soft tissues, while connecting them to the spine.
Vitamin C
Vitamin C is an antioxidant, helping to protect your pretty skin from free radicals. These unstable compounds form when your body turns foods you consume into energy. Free radicals are believed to be involved in the aging process. Vitamin C is essential for your body as it helps it to make collagen. A low intake of vitamin C in your diet can possibly result in dry or rough skin. Good food sources of vitamin C include cauliflower, raspberries, tomatoes, red peppers, turnip greens and oranges.
Copper
Copper is a mineral that is usually stored in your liver. Copper also acts as an antioxidant, neutralizing free radicals and helping to prevent them from damaging your skin cells or tissues. Copper plays an important role in the collagen production. You can find copper in foods like pecans, kidneys, crab, dried fruits, navy beans, bran flakes, mushrooms, mussels, cashews and squid.
Vitamin B3
Vitamin B3, or niacin, is part of the B-vitamin group. All the B vitamins are necessary for healthy skin. Vitamin B3 may be efficient in increasing the production of collagen. Good sources of vitamin B3 include sunflower seeds, swordfish, brewer's yest, salmon and eggs.
References
- American Academy of Dermatology: New Study Evaluates Effectiveness of Vitamins for the Treatment of Sun-Damaged Skin; April 12, 2010
- University of Maryland Medical Center: Copper
- RCSB Protein Data Bank: Collagen; David S. Goodsell; April 2000
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- University of Maryland Medical Center: Vitamin B3 (Niacin)
