Collagen is a fibre-like structure and the most abundant protein found in the body. It is a major component of bones, skin, muscles, tendons, and cartilage. It is known for skin elasticity, though it also plays a part in joint health, protects kidneys, and promotes a healthy cardiovascular system.
Loss of collagen is natural with ageing, but sun exposure, smoking, and lack of sleep and exercise may also contribute towards its loss. All these factors may damage collagen and reduce its strength and thickness leading to wrinkles and a lack of elasticity on the skin. It can also lead to joint problems.
Having a healthy diet, avoiding processed food, and protecting the skin from sun exposure can help slow down collagen loss. Today, FUCHSIA’s onboard dietitian Fareeha Jay is here to tell you about 3 nutrients that help boost collagen production:
1. Protein-Rich Foods
Foods that are high in protein help in the production of collagen. These foods are fish, meat, chicken, eggs, lentils, beans, and dairy.
2. Zinc
Having an adequate amount of zinc is extremely important for collagen production. Its role is to activate proteins that are essential for collagen. Meat, poultry, nuts, seeds, and dairy are great sources of zinc.
3. Vitamin C
Vitamin C maintains and helps in the formation of blood vessels, skin, and bones. It is also required for the formation of collagen. Citrus fruits, pepper, potatoes, kiwi fruit, and green leafy vegetables are the best sources of vitamin C.
But What About Supplements?
There is no evidence to show that collagen supplements will do anything for the skin. After having a collagen supplement, it is broken down into amino acids (protein)which are then absorbed in the bloodstream. These amino acids are re-put together into other proteins which your body requires. There is no guarantee that they are assembled back into collagen and making their way towards your wrinkles and crowfeet. Although there is some data to suggest that the supplements may work for your joint health.
Disclaimer: This is general public information. Does not substitute any medical or dietary advice from your health care professionals.
The information in this article was provided by Fareeha Jay. She is a Registered Dietician based in Plymouth. She is working as a Diabetes specialist, delivering educational sessions to people newly diagnosed with Type 2 Diabetes. She also runs her private practice. Her work entails online consultations with South Asians all over the world. If you wish to view her work, below are the links to her social media handles;
Instagram: https://www.instagram.com/dietitian_fareehajay/
Twitter: https://twitter.com/FareehaJay
Youtube: https://www.youtube.com/channel/UCSXc-Vg8wc2SdY8Jh7TK45A
