Collagen is an important protein that is necessary for the manufacture of ligaments, blood vessels, muscles, scar tissue, tendons, skin and cartilage. To help ensure continuous creation of collagen, modify your diet to include a selection of delicious foods that are rich in specific nutrients, all efficient in promoting healthy collagen and production.
What is Collagen?
Collagen is a one of the major but yet simple proteins, containing three tight triple helixes, and accounting for approximately one quarter of the protein inside your body. Bones and teeth are produced from supplementing mineral crystals into collagen. The RCSB Protein Data Bank reports that collagen is responsible for connecting and supporting tissues in your skeleton. Also, collagen is used to protect your softer tissues.
Vitamin C
Vitamin C, or ascorbic acid, is an antioxidant substance, helping to protect your body from damage that free radicals can cause. Antioxidants help to neutralize free radicals, which are harmful compounds that naturally form when your body turns consumed foods into energy. Free radicals may play a role in aging. According to the University of Maryland Medical Center, vitamin C aids in the production of collagen. Good sources of vitamin C include winter squashes, oranges, cooked leafy greens, green peppers, cranberries, tomatoes and watermelon.
Vitamin B-3
Vitamin B-3 or niacin, is one of the vitamins in the B group of vitamins. According to In Sciences, vitamin B-3 has been found to be effective in improving collagen production. Vitamin B-3 is found in foods such as peanuts, brewers yeast, sunflower seeds, beets fish, beef liver, swordfish and salmon.
Copper
Copper is a beneficial nutrient for the production of collagen, as it helps to produce the protein, according to the University of Maryland Medical Center. Also, like vitamin C, copper is also an antioxidant, helping to fight off free radicals. Copper can be found in a variety of food such as black pepper, macadamia nuts, shredded wheat cereals, mushrooms, lobster, almonds, avocado, sweet potatoes, pecans, crab, kidneys, cashews and navy beans.
References
- University of Maryland Medical Center (UMMC): Vitamin C (Ascorbic Acid); Steven D. Ehrlich; 2009
- RCSB Protein Data Bank: Collagen
- University of Maryland Medical Center (UMMC): Collagen; Steven D. Ehrlich; 2009
- In Sciences: New Study Evaluates Effectiveness of Vitamins for the Treatment of Sun-Damaged Skin
- University of Maryland Medical Center (UMMC): Vitamin B3 (Niacin); Steven D. Ehrlich; 2009
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