Collagen is a complex protein which is made up of long fibers. The 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 the collagen production reduces the skin loses its structure and starts to sag.
1. Amino acids
Amino acids are essential to produce collagen and are abundantly found in protein-rich foods like meats, poultry, legumes like peanuts and Tofu, cottage cheese, soy proteins, organ meats, Fish, and dairy.
2. Vitamin C
The vitamin C regulates the synthesis of Collagen. Additionally, Vitamin C is a strong antioxidant and plays an important role in maintaining and promoting skin health. Consuming foods rich in Vitamin C on a daily basis helps maintain not just a 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.
3. Zinc
This mineral needed in small amounts is a critical nutrient for collagen production. It boosts production, repairs cell and protects against damage. It also activates the proteins for collagen formation. Oysters, dairy, pumpkin seeds, cashew nuts are some of the best sources of zinc.
4. Manganese
It helps in collagen production by activating enzymes that boost the production of amino acid – Proline present in collagen. Manganese is found in foods like, whole grains, nuts, legumes, brown rice, leafy vegetables and spices.
5. Copper
It works by activating enzymes that are required for collagen production; these enzymes also help connect collagen fibers with other fibers, creating a wire frame that supports tissues. Whole grains, beans, nuts, shellfish, organ meats, green leafy vegetables and dried prunes are all good sources of copper.
