Collagen is a tissue in the body which is responsible for healthy bones, skin, teeth, and gums. Collagen fibers are made of protein containing large amounts of two amino acids -- hydroxyproline and hydroxylysine -- although other substances, including vitamin C, also play a role in the formation of collagen. Collagen-building amino acids, vitamin C, and other collagen-promoting substances, including essential minerals and antioxidants, are present in many foods.
Animal Products
Animal products are rich in the amino acids lysine and proline -- forms of hydroxylysine and hydroxyproline which make up collagen fibers. According to WHFoods.com, amongst animal foods, egg whites are particularly high in proline, while the animal products highest in lysine are lean meats, low-fat dairy and fish. In addition to their amino acid content, the rich mineral content in certain animal foods, including chicken, lean beef and oysters, also promotes collagen production, according to Women's Health Magazine.
Protein-rich Foods
Overall protein intake -- both quantity and quality -- is also important for collagen production, according to WHFoods.com. According to WHFoods.com, achieving optimal protein levels to support collagen may require exceeding the RDA protein guidance of 46 grams for women and 56 grams for men. In addition to animal products, other sources of healthy protein supporting collagen formation include nuts, tofu and legumes. Amongst plant foods, legumes, and especially peanuts, are high in the collagen building-block lysine, whereas wheat germ, another protein-rich plant food, contains high amounts of the collagen precursor proline, says WHFoods.com.
Antioxidant-containing Foods
The antioxidant vitamin C is essential in collagen production, according to the Harvard School of Public Health. Vitamin C is required to synthesize proline from food into its collagen form of hydroxyproline and to change lysine into its collagen form, hydroxylysine. Good food sources of vitamin C include citrus fruits and juices, berries, broccoli, spinach, green and red peppers and tomatoes. Certain antioxidants called catechins and anthocyanidins, present in green tea and some berries, also have pro-collagen effects. The catechins in green tea prevent breakdown of collagen tissues, while the anthocyanidins in dark red and blue berries and fruits (including cherries, blueberries, blackberries, and raspberries), support healthy links among collagen fibers. Another antioxidant, astaxanthin, present in wild salmon, promotes the repair of damaged collagen, according to Dr. Nicholas Perricone, M.D.
Mineral-rich Foods
Certain minerals, including sulfur, zinc, copper and selenium, are also linked to collagen production and repair. Sulfur is found in foods such as garlic, and foods containing lypoic acid and taurine are also rich in sulfur. In addition to the above-mentioned mineral-rich animal products, some plant foods, including Brazil nuts, walnuts, chickpeas and dried fruit, are also high in copper, zinc and selenium -- minerals which are essential for collagen production, according to Women's Health Magazine.
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