Collagen is proteins that are in charge of giving structure and strength to the body parts i.e the skin, bones. Growth in the hair, finger, and toenails are all results of collagen in the body.
Collagen is made up of an unusual abundance of some amino acids; glycine, proline, and hydroxyproline. Amino acids are known as compounds that come together to form proteins for the body. So in simple terms, glycine, proline, and hydroxyproline fused to form collagen.
Collagen is known for its anti-aging properties, bone health benefits, wound healing, and weight loss abilities. Collagen makes up over 30% of all the proteins in the body. There are about 28 types of collagen, however, there are three which are most important, this is type 1-3 collagen.
About 90% of the collagen in the body is of type 1. Type 1 collagen is found in the skin, internal organs, cartilage, connective tissue, and teeth. It helps wound healing, minimizes aging, and skin health.
As we grow and expose ourselves to environmental factors, the body produces less collagen and this leads to all sorts of skin disease, wrinkles, and illnesses. Less collagen also means weaker bones, cartilages, etc.
Vitamin c is quite important in the production of collagen in the body. A deficiency in vitamin C will affect the collagen and in return affect the body. Vitamin C has antioxidant properties that aid collagen synthesis. This has further added to the collagen competence for skin health.
Vitamin C is rich in dietary and topical ascorbic acid which has great effects on the skin cells. According to a study by Oregon state university, “the effects of vitamin C in the skin are not well understood due to limited research”.
However, vitamin C is responsible for joining cells during the production of collagen. This is why when the body lacks collagen, it is best to feed on food with high-quality vitamin C.
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What vegetables are high in collagen?
Some foods can supply proteins for collagen to the body, and they are rich in vitamin C. Hence they are great as supplements. It is also advisable to try the food for collagen first, before pills. These are the vegetables that are rich in collagen.
1. Tomatoes
Tomatoes are a great source of vitamin c, and we stated earlier that vitamin c is essential to the production of collagen as it fuses the cells while the collagen production is ongoing. According to www.healthline.com, “a single tomato can produce up to 30% of vitamin C”. Tomatoes also produce lycopene. Lycopene is a plant nutrient that is rich in antioxidants properties. Lycopene has health benefits like heart and skin health.
2. Bell peppers
Bell peppers are another fantastic source of vitamin c, it’s not just enough to eat tomatoes, you should add some bell pepper too. They are known to be rich in capsaicin which according to Healthline.com, is rich in the anti-inflammatory compound which may be great for aging
3. Spinach
Chlorophyll is very important in making plants green and healthy. However, chlorophyll also has great benefits for humans. While chlorophyll makes spinach lush, it also enriches it with vitamins, antioxidants, and healing properties which are great for humans.
4. Kale
This is another green leaf that is great in the production of collagen in the body. This vegetable contains vitamin c, antioxidants, calcium, and other nutrients. It supplies nutrients that help remove unwanted properties gotten from environmental stress and natural processes.
5. Beans
Beans are high protein food that is rich in the amino acids that produce collagen, remember, earlier we talked about the three amino acids that fuse to produce collagen. Beans are also rich in copper which is great in the production of collagen according to Healthline.
6. Fruits
some fruits are rich in vitamin c; mango, guava, orange, kiwi, and pineapple, these are fruits that are considered of great importance to the production of collagen because of the vitamin c they possess. Some of these fruits also have other nutrients that are great for the production of collagen.
7. Orange vegetables
Carrots, sweet potatoes, and other vegetables that are orange in color are great in restoring damaged collagen as they are rich in vitamin A.
You can never go wrong with the food that contains vitamin C while looking to increase the production of collagen in the body, however, as stated above, there are other nutrients that aid collagen in the body. i.e, copper, zinc.
These and many more are effective for the production of collagen in the body. It is however important to know that processed carbohydrates can damage collagen in the body. Exposure to the sun, intake of tobacco, and excessive sugar can also lead to less collagen in the body.
Aging also decreases collagen in the body, this is why it is best to consume food and vegetables that are rich in proteins and nutrients that aid collagen production.
