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Whether online, on TV, or in your favourite magazine you’ve more than likely have heard about collagen and its link to anti-ageing. But do you know what collagen actually is? Here we’ll explore the role collagen plays, and ways you can tailor your diet to help support your body’s own collagen production.
Collagen is a matrix of protein fibres which is found in your skin, and other connective tissues such as your bones, muscles, blood vessels, and tendons. When it comes to your skin, it’s collagen that helps to keep it elastic, plumped, and less prone to damage.
Collagen is a structural part of blood vessel walls and without sufficient levels of this protein, the walls of your blood vessels and capillaries can weaken. As a result, you can become more susceptible to developing health problems caused by compromised or weakened collagen including worn joints, easy bruising and damaged blood vessel walls.
Every cell, structure and tissue in your body require ‘raw materials’ from which to maintain function and strength. Collagen is no exception, requiring amino acids and other nutrients as it’s ‘building blocks’.
Researchers have also discovered that one type of plant compound called anthocyanidins can help your body to build and restore collagen. These compounds are found in dark skinned fruits.
As we age, unfortunately, the body is less effective at producing collagen, which is one of the reasons your skin ages and looks less youthful. However, by including nutrients that support collagen production, we can help to produce more of this skin friendly protein and support your ability to maintain a youthful glow. With this in mind here are five key nutrients that can help you care for your collagen.
These are a group of flavonoids, found in high concentrations in berries, but equally, they are found in any fruit or vegetable with a red, blue or purple colour2. Anthocyanins may help offer protection to your skin and may even help to promote collagen synthesis3. Aim to include a daily portion of berries, as well as a range of brightly coloured fruit and vegetables throughout your day. You can add berries to your cereal or porridge, or use them in your evening dessert. There are also supplements such as Colladeen Visage that contain anthocyanins, which may help to support collagen production.
You may have heard a lot about the potential health benefits of green tea, such as speeding up your metabolism. This super antioxidant may also help to protect collagen from free radical damage (highly reactive chemicals that damage cells). To get your ‘fix’ try swapping out a couple of your regular cups of black tea or coffee for green, or look for a supplement in extract form which will deliver a guaranteed level of these plant compounds.
Without Vitamin C, your body simply cannot make enough collagen. It works as a helping hand enabling your body to manufacture the amino acids needed to make collagen. Vitamin C is also a potent antioxidant which the body uses to neutralise free radicals, which if left unchecked may impact on your skin's collagen. Vitamin C is most abundant in fruit and vegetables, especially red peppers, green leafy vegetables, kiwis, oranges, berries and cucumber. Include a daily green smoothie to boost your Vitamin C intake , as raw fruit and vegetables retain more of their nutrient density when blended rather than juiced.
Including plenty of garlic in your diet may help to redress the balance of collagen production and therefore affect the appearance of the skin. You can cook with garlic, as well as grating raw garlic onto salads, adding the herb into dressings, or by adding some zing to sautéed spinach or kale.
Caring for your collagen needn’t be complicated: all it takes are a few simple dietary changes. To find out more about collagen and spider veins, have a look around our website or get in touch with one of our Nutrition Advisors.
References
1. Boyera N et al., (1998) Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts, Int J Cosmet Sci. 20(3):151-8
2. Hidalgo GL, Almajano MP (2017) Red Fruits: Extraction of Antioxidants, Phenolic Content, and Radical Scavenging Determination: A Review, Antioxidants (Basel) Jan 19;6(1).
3. Bae JY et al., (2009) Bog blueberry anthocyanins alleviate photoaging in ultraviolet-B irradiation-induced human dermal fibroblasts Mol Nutr Food Res. Jun;53(6):726-38.
4. Rutter et al., (2003) Green Tea Extract Suppresses the Age-Related Increase in Collagen Crosslinking and Fluorescent Products in C57BL/6 Mice, Int J Vitam Nutr Res. 73 (6): 453-460.
5. Thring TSA et al., (2009) Anti-collagenase, anti-elastase and anti-oxidant activities of extracts from 21 plants, Central Journal of Complementary and Alternative Medicine, 9:27.
6. Kim SR et al., (2013) Anti-Wrinkle and Anti-Inflammatory Effects of Active Garlic Components and the Inhibition of MMPs via NF-κB Signaling, Plos One 16:8 (9).
Catherine Jeans is a highly qualified and experienced Nutritional Therapist. She is regularly called upon by the media to comment and provide expert opinion on nutrition topics, as well as providing workshops online and around the UK for corporations, schools, charities and individuals who want to eat better and live better. Catherine is passionate about the link between what we eat and our health, and educates her clients on simple ways to transform your diet and in turn your wellbeing.
