Collagen is the most abundant protein found in your body. It forms connective tissues such as tendons and ligaments and gives young skin its texture and resilience. Elastin is a protein also found in connective tissues and, as its name implies, provides the characteristic stretchiness to structures such as skin and cartilage and is partly responsible for the flexibility of your arteries. Collagen and elastin are most commonly known for their role in the aging process, when their depletion causes visible signs in the form of facial wrinkles. You may be able to stem the tide of aging by supplying your body with plenty of the foods that contain the raw materials it uses to keep collagen and elastin production levels up.
Vitamin C is a key nutrient in collagen and elastin production and can be a limiting factor if you don't obtain sufficient quantities in your diet. Many plant foods offer significant amounts of vitamin C. Guavas pack the biggest vitamin C punch of all, with 165 milligrams in one medium-sized fruit. Red bell peppers, watermelon, strawberries, broccoli and tomatoes are also good sources and more readily available in non-tropical locales. In addition, load up on leafy greens, cauliflower and cabbage. Vitamin C is sensitive to heat, so foods eaten in their raw form will retain more of their vitamin C than cooked foods.
Vitamins B and E
B-complex vitamins and vitamin E contribute to collagen formation, according to registered dietitian Pamela Smith, author of the book "When Your Hormones Go Haywire: Solutions For Women Over 40." Good sources of B-complex vitamins include green leafy vegetables, broccoli, cauliflower, peas and beans and fortified cereals. Vitamin E can be obtained from wheat germ, nuts and seeds and vegetable oil.
One of estrogen's effects on the body is to promote collagen and elastin production and prevent them from being broken down. Low estrogen levels, as in menopause, lead to the characteristic skin, bone and joint changes associated with menopause-related aging. Phytoestrogens, chemicals in some plant foods that mimic the effects of estrogen, can help counteract the loss of estrogen and thereby slow down the loss of collagen and elastin or, in some cases, restore their levels. There are over 300 foods that contain phytoestrogens, according to Cornell University. Beans, such as soy provide a type of phytoestrogen known as isoflavonoids. Lignans, another category of phytoestrogens, are found in bran and flaxseeds. A third category of phytoestrogens, known as coumestans, are contained in split peas, pinto beans and alfalfa and clover sprouts.
Gelatin, a protein formed when collagen is broken down, can also help build it up. Gelatin is an animal product often derived from cows and pigs but also obtained from fish and poultry. It is the ingredient that makes Jell-O jiggle and forms a clear, congealed layer on cooked meats, noticeable particularly after they have been cooled. Commercially, gelatin is made from bones and hides. You also produce gelatin at home when you cook a pot roast long enough to break down the tough connective tissues, commonly known as gristle. Aspic, a gelatin dish, is made by setting various combinations of vegetables, meats or eggs in gelatin to form a mold. Eating any of these foods will help your body manufacture collagen.
Articles For Your Diet
- American Journal of Clinical Dermatology: Estrogen and Skin: Therapeutic Options
- Cornell University: Phytoestrogens and Breast Cancer
- Food Bites: The Science of the Foods We Eat: Richard W. Hartel and AnnaKate Hartel
- Ohio State University Extension: Vitamin C
- When Your Hormones Go Haywire: Solutions For Women Over 40: Pamela M. Smith
- The Juice Lady's Guide To Juicing for Health: Unleashing the Healing Power: Cherie Calbom
- Profile of middle aged woman looking forward. image by Brett Mulcahy from Fotolia.com