Collagen is a large protein used to make connective tissue, thus holding all other tissues together. Collagen is found in bones, joints, blood, muscles, and cartilage. This is the most important protein for healthy skin because it gives elasticity and strength. Collagen makes up a third of the total body protein. As we age, our processes start to slow down and this also affects collagen production. Our “modern lifestyle” with high-sugar foods, pollution, smoking and excessive sun exposure all have a detrimental effect on collagen production. With collagen depletion, skin begins to sag and wrinkle, joints become stiff and painful, and bones become more brittle.
Collagen structure and function for skin health:
Collagen is a complex protein made up of long fibers. The amino acids that make up collagen include Glycine, Proline, Hydroxyproline, and Arginine. Collagen forms a fibrous network of cells in the dermis of the skin. New cells grow on this network, and as collagen production declines, the skin loses its structure and begins to sag. Collagen is found naturally mostly in animal protein; however plant foods contain some important nutrients that help in collagen production in our body.
(Read more: 15 foods to include in your diet for healthy skin)
IMPORTANT THINGS FOR COLLAGEN PRODUCTION:
AMINO ACIDS: There are 20 amino acids that make up all the proteins in our body. Out of these 9 are called essential because they are not made in our bodies and need to be consumed through our food. Amino acids are important for collagen production and are found abundantly in protein-rich foods such as meat, poultry, legumes such as peanuts and tofu, cheese, soy protein, organ meats, fish and milk.
VITAMIN C: Vitamin that regulates collagen synthesis. In addition, Vitamin C is a potent antioxidant and its role in maintaining and promoting skin health has been well documented. Consuming foods rich in Vitamin C on a daily basis not only helps maintain a healthy skin, but also helps maintain a strong immune system. Vitamin C is found in citrus fruits, papayas, green leafy vegetables, tomatoes, berries, red and yellow peppers.
ZINC: Essential mineral in small amounts is an important nutrient for collagen production. It promotes cell production and repair and protects from damage. It also activates proteins to form collagen. Oysters, milk, pumpkin seeds, and cashews are some of the best sources of zinc.
MANGANESE: It helps with collagen production by activating enzymes that promote the production of amino acids – Proline found in collagen. Essential in small amounts, Manganese is found in foods such as whole grains, nuts, legumes, brown rice, leafy vegetables, and spices.
COPPER: It works by activating enzymes needed for collagen production; These enzymes also help connect collagen fibers to other fibers, creating a wireframe that supports the tissues. Whole grains, beans, nuts, shellfish, organ meats, green leafy vegetables, and prunes are all good sources of copper.
(Read more: 10 foods for glowing skin)
Collagen Supplement:
We all have plenty of collagen in our bodies, but the desire to stay young forever or maintain a healthy glow has led to a number of collagen supplements. Several studies have shown a helpful effect of collagen on mobility in people with osteoarthritis and athletes. A study published in the Journal of Nutrients in 2018, found that consuming collagen peptides improved hydration, elasticity, and wrinkles in human skin. Isolated collagen supplements are also commercially available.
So should we take the easy way out? Scientific research and decades of data have proven that supplementing with nutrients in their natural form is much more beneficial for the overall health of our bodies. Supplements can be taken for the short term under expert guidance but are never the answer to healthy balanced foods made with fresh ingredients.
Skin health is also a result of
7-9 hours of good sleep
Exercise
Stress management
Avoid smoking
Want healthy glowing skin? EAT HEALTHY, HAPPY AND LOVE THAT BODY.
