TOP COLLAGEN-BOOSTING NUTRIENTS YOUR BODY NEEDS

September 04, 2017 by Renee Tavoularis

Collagen is a protein found naturally in the body. It works in conjunction with elastin to help skin maintain the stretch and springiness characteristic of youth. Think of collagen as the "glue" that holds the body together. The skin, tendons, bones and muscles all get their strength and structure from collagen. The body's production of collagen declines as we age. Reduced collagen production jeopardizes skin health by causing lines, wrinkles and less elastic skin. However, there are collagen-boosting nutrients that can improve skin health.

What's more, poor lifestyle choices such as high-sugar diets, excessive sun exposure and smoking also contribute to decreased collagen in the body. Making wise dietary choices reduces the damage caused to your skin and promotes beauty from within. As a part of a balanced, plant-based diet, include these collagen-boosting nutrients for strong, healthy skin.

ANTIOXIDANTS

Antioxidants fight against free radicals in the body that break down healthy skin tissue. This oxidative stress wears on the body's cells, resulting in rapidly-aging skin. Two antioxidants in particular are beneficial in promoting collagen production: Anthocyanidins and Vitamin C. Anthocyanidins, found in berries, red grapes, and cherries, protect your connective tissue from free radicals. Vitamin C is an essential ingredient for both collagen and elastin production. Find this essential antioxidant in leafy greens, citrus fruits, green peppers, tomatoes and pineapple.

CHROMIUM

Chromium can impact skin health by preventing the breakdown of collagen. A diet high in sugar raises insulin levels and disrupts collagen production. Chromium is a mineral that serves the function of regulating glucose and insulin levels, thereby, minimizing loss of collagen. Chromium may be found in brewer's yeast, sweet potatoes, whole grains and peas. You might also optimize chromium levels by taking it in supplement form.

COPPER AND ZINC

Copper and zinc are minerals that maximize the function of antioxidants, leading to the enhanced production of collagen and elastin. These minerals may also contribute to the regeneration of elastic fibers that lead to wrinkles. Copper and zinc may be found in nuts, kidney beans, raisins, and pumpkin seeds.

OMEGA-3S

Omega-3 fatty acids are healthy fats often associated with minimizing risk of cardiovascular disease. However, these heart-healthy fats also have healthy age-promoting, collagen-boosting qualities. Consuming a diet rich in omega-3s supports ligament healing, reduces inflammation and enhances collagen production. Get omega-3s from walnuts, pecans, soybean, flaxseed, and spinach.

PROTEIN

Amino acids are the building blocks of protein. Therefore, a diet with adequate protein provides essential amino acids like proline and lysine necessary for collagen formation. Including these amino acids as a part of a balanced diet helps maintain skin's elasticity and smoothness. Proline is found in legumes, cabbage, asparagus, and spinach. Lysine can be included in the diet through lean sources of protein and legumes.

SILICON

Often referred to as silica, silicon is instrumental in the development of healthy skin, hair, and nails. Silica levels naturally decline as we age, leading to dry skin, brittle nails and bones, and other age-related problems. By adding silica to the diet, you can foster better collagen production and keep skin radiant and supple longer. Dietary sources of silica include bananas, carrots, green beans, cucumbers (with the skin) and brown rice.

SULFUR

Sulfur is one of the most abundant minerals in the body. Instrumental in collagen production, sulfur supports the structure and strength of the body's connective tissue. A diet deficient in this essential nutrient can result in a host of skin problems such as acne and dermatitis. Sulfur deficiencies are also linked to wrinkle formation. Minimize wrinkles and support collagen development by eating food rich in sulfur like brussel sprouts, kale, fermented vegetables, and onions.
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