Foods for healthy collagen

Skin is primarily made of collagen. Reduction of collagen results in the aging of skin.

What is collagen?

33% of the protein in human body is collagen. 75% of the skin is composed of collagen. Acne scars are caused by loss of collagen. Reduced elastin and collagen causes jowls along the jaw and gives baggy eyes, thinner skin to form wrinkles.

There are two significant forms of collagen Hydroxy-lysine and Hydroxy-proline. Hydroxy-lysine is synthesized from Lysine. Hydroxy-proline is synthesized from Proline. Copper and Vitamin C are needed for synthesis. Vitamin C can increase the synthesis by 800%. Exfoliating skin, also helps with collagen synthesis.

Lysine is an essential amino acid and can not be made by the body. It must come from your diet. Proline is a nonessential amino acid and can be made by body from other amino acids.

Our diet for good collagen must have four aspects:

1. Eat proteins high in Proline, and Lysine

Excellent sources of proline are Egg whites and wheat germ.

Excellent sources of Lysine are: dairy products (milk, yogurt, cheese), fish, peanuts, Sesame seeds, and Dal (dried lentils).

Non vegetarians should eat boneless skinless chicken, and avoid red meats such as Goal, Beef.

For vegetarians, the best source is Khichri made of brown basmati rice and skin-on split Moong Dal. Eat Cholay (Chickpeas), Rajma. Legumes including Dal and peanuts are excellent.

2. Eat foods high in Vitamin C to help synthesize collagen.

Vitamin C helps synthesize proline into Hydroxy-proline, and Lysine into Hydroxy-lysine. Vitamin C can help collagen synthesis by about 8 fold.

In India the best source of Vitamin C is Amla (Indian gooseberry). Other sources are citric fruits such as oranges, tomatoes, lemons. Vegetables such as sweet bell peppers (Simla Mirch) are excellent.

3. Eat foods that help prevent damage to collagen

Sulfur helps reduce damage to collagen. Specifically Taurine and Lipoid acid in Garlic helps prevent damage to the collagen. Other significant food is mustard seeds

4. Eat foods that help break down of collagen

Catechins (Antioxidant) found in green tea helps prevent break down of collagen.

5. Eat food that help strengthen links between collagen fibers

Anthocyanidins (Antioxidants) help strengthen the links between collagen fibers. Anthocyanidins (Flavonoids) are responsible for the blue color in the produce.

Fruits: Blackberries, Black Currants, Blueberries, Wild Blueberries, Plums, Elderberries, Purple Figs, Purple Grapes

Vegetables: Beets, Egg plant skin, Purple Asparagus, Purple Belgian, Endive, Purple Cabbage

Unique Purple Produce in India: Jamun, Phalsa, Purple Guava, Purple Carrots

New Breeds in United States: Purple Corn, Purple Carrots, Potatoes with Purple flesh, Purple peppers, Purple Tomatoes

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