Collagen is a large protein used to make connective tissue, which in turn holds all other tissues together. Collagen is present in bones, joints, blood, muscles and cartilage. It is the most important protein for healthy looking skin as it gives it elasticity and strength. Collagen makes up one third of total body protein. As we age, our processes begin to slow down, which also affects collagen production. Our “modern lifestyles” of high sugar foods, pollution, smoking and excessive sun exposure all have a detrimental effect on collagen production. With a decrease in collagen, skin begins to sag and wrinkle, joints become stiff and painful, and bones become more brittle.
Structure and function of collagen for skin health:
Collagen is a complex protein made up of long fibers. Amino acids that make collagen include glycine, proline, hydroxyproline, and arginine. Collagen forms a fibrous network of cells in the middle layer of the skin -Dermis. New cells grow on this network and as collagen production decreases, the skin loses its structure and begins to sag. Collagen is naturally found primarily in animal proteins; however, plant foods contain a number of important nutrients that help in the production of collagen in our body.
(Also Read: 15 Foods to Include in Your Diet for Healthy Skin
NUTRIENTS OF CONCERN for COLLAGEN PRODUCTION:
AMINO ACIDS: There are 15 amino acids that make up all the proteins in our body. Among these, 9 are qualified as essential because they are not produced in our body and must be consumed through our diet. Amino acids are important for producing collagen and are found in abundance in protein-rich foods like meats, poultry, legumes like peanuts and tofu, cottage cheese, soy protein, organ meats, fish and dairy products.
VITAMIN C: The vitamin regulates the synthesis of Collagen. Additionally, vitamin C is a powerful antioxidant and its role in maintaining and promoting healthy skin is well documented. Consuming foods rich in vitamin C daily helps maintain not only healthy skin, but also a strong immune system. Vitamin C is abundant in citrus fruits, papaya, green leafy vegetables, tomato, berries, red and yellow peppers.
