Collagen is a large protein that is used to make the connective tissue, which in turn keeps all the other tissues together. Collagen is present in bones, joints, blood, muscles, and cartilages. It is the most important protein for a healthy-looking skin as it gives it elasticity and strength. Collagen makes up a third of the total body protein. As we grow older, our processes start to slow down and this affects the production of collagen too.

AMINO ACIDS

There are 20 amino acids that make up all the proteins in our body. Of these 9 are termed essential as they are not produced in our body and need to be consumed through our food. Amino acids are important 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.

VITAMIN C

The vitamin regulates the synthesis of Collagen. In addition, Vitamin C is a strong antioxidant and its role in maintaining and promoting skin health is well documented. 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.

ZINC

The 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.

MANGANESE

It helps in collagen production by activating enzymes that boost the production of amino acid – Proline present in collagen. Needed in small amounts, Manganese is found in foods like, whole grains, nuts, legumes, brown rice, leafy vegetables and spices.

COPPER

It works by activating enzymes that are needed 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.