Collagen is essential for healthy skin and bones, as well as flexible, strong joints. Without enough collagen production, bones can become brittle and fracture more easily – a common concern for women as we age.
The good news is that it’s easy to help the body produce collagen naturally, no supplement needed. By eating the right fruits and vegetables, you can increase your vitamin C intake and support natural collagen production.
Collagen: Good for Bones, Joints, Skin and More
Flexibility without fracture – that’s the magic of fueling the musculoskeletal system with enough collagen to stay vibrant. Collagen is often described as the glue that keeps the bones, joints and skin both supple and strong. Tendons, ligaments, bones, blood vessels, skin tissue – all need collagen to thrive.
As we age, collagen production tends to decrease, leading to these common signs of aging: saggy skin, brittle bones, easy bruising, joint pain and weakness, etc. This is where awareness can play to your advantage. If you know how to fuel the body correctly, you can keep boosting collagen production naturally.
Vitamin C Supports Natural Collagen Production
Vitamin C is known for its role in powering the immune system, one reason you may reach for orange juice at the first sign of a cold. But there’s much more to vitamin C, like its ability to boost collagen.
Two types of amino acids are needed to form collagen: proline and lysine. Vitamin C does the work of converting these amino acids into collagen. As an antioxidant, vitamin C also aids in the protection and maintenance of cells. By neutralizing free radicals, vitamin C helps collagen-producing cells stay protected from disease and aging.
By stimulating cells to produce collagen naturally, vitamin C launches a chain reaction. Collagen produced naturally leads to healthier cells capable of keeping connective tissue supple and strong. Blood circulation throughout the skin is also improved with higher vitamin C levels. Sufficient collagen also helps with calcium absorption, another vital mineral needed for healthy bones.
In other words, vitamin C supports collagen, which in turn helps maintain bone density at many different levels.
What about Collagen Supplements?
If collagen is so important, why not just take a supplement? Well, as in many cases, supplements are considered a short cut, one that comes with tradeoffs. While taking collagen may seem like an easy way to support bone strength, relying on a supplement alone may actually cause the body to miss out on many of the other benefits that come from natural collagen production powered by a healthy diet.
Remember, vitamin C does more than just form collagen in the body; it also helps protect cells from damage by neutralizing free radicals and kick-starting the cells responsible for collagen production. Not to mention the additional micronutrients you get when eating foods rich in vitamin C.
Natural Sources of Vitamin C to Support Collagen Production
- Veggies: Brussel sprouts, bell peppers (red and yellow), broccoli, kale, white potatoes, red cabbages
- Fruits: Papaya, guava, kiwi, strawberries, oranges, grapefruit, lemon, acerola cherry, kakadu plum, cantaloupe
- Herbs and Teas: Orange peel, lemon peel, cilantro, hibiscus tea
Plan meals with care and help your body take care of you, naturally!
