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Foods for Collagen Production

Foods for Collagen Production Foods for Collagen Production Foods for Collagen Production

Collagen is a natural structural protein in your body. It supports internal organs, strengthens tendons and improves skin resilience. However, as humans age, collagen production decreases. The American Academy of Dermatology reports this process is notably seen as skin wrinkles. Adequate consumption of foods high in copper, niacin and vitamin C will help boost collagen production.

Niacin-Rich Foods

Niacin assists your body in the normal functions of the skin, digestive system and nerves. According to the American Academy of Dermatology, niacin reduces dark spots and increases collagen production in the skin. Adult women need approximately 14mg of niacin daily while men need 16mg. Niacin-rich foods include lean meat, fish, eggs, nuts, dairy products and poultry. Enriched breads, cereals and legumes also contain moderate amounts of niacin.

Vitamin C-Rich Foods

As a water-soluble nutrient, vitamin C plays an important role in collagen production and retaining skin elasticity. As a result, vitamin C deficiency slows collagen production as your body is unable to repair itself. Adult women need approximately 75mg of vitamin daily while adult men need 90mg, reports MedlinePlus. Vitamin C rich foods that stimulate collagen production include peppers, cantaloupe, broccoli, citrus fruits, potatoes, strawberries and tomatoes.

Copper-Rich Foods

In regards to collagen production, copper is an important nutrient for skin functions but only small amounts are needed. According to the University of Maryland Medical Center, both women and men need an estimated 900mcg of copper daily. Copper-rich foods to help increase collagen production include cashews, chocolate, filberts, soybeans, oysters, crabs, beef liver, mussels, mushrooms, fortified cereals, grapes, bananas and avocados.

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