Foods that build collagen & elastin

Written by jared lewis
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Foods that build collagen & elastin
Healthy skin is supported by collagen and elastin fibres. (Goodshoot/Goodshoot/Getty Images)

Approximately 90 per cent of the dermis, the layer of the skin that provides the skin with its thickness, is composed of a "meshwork" of elastin and collagen fibres, according to Skin Biology. These fibres support the other cells and glands that replenish and support the skin to keep it looking young and supple. Some foods support the building of collagen and elastin fibres to give the skin a natural, healthy look.

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Vitamin C-Rich Foods

According to the Vitamin C Foundation, vitamin C is essential to the production of collagen fibres in the body and to the body's ability to repair itself. Vitamin C plays an integral role in the chemical process that supports collagen growth. Foods rich in vitamin C can play a key role in the body's collagen production. Most people know that oranges are a good source of vitamin C, but other fruits and even vegetables contain high concentrations of vitamin C. Guava, for example, is a fruit that contains 188 mg of vitamin C and only adds about 60 calories to your diet, as noted by The Daily Green. Other vitamin C-rich foods listed by the website include red sweet peppers, kiwi, green sweet peppers, grapefruit, strawberries, Brussels sprouts and cantaloupe.

Fish

Fish can also assist in the production of collagen and elastin in the body. Fish is an excellent source of omega-3 fatty acids, important fats that the body does not produce on its own. Omega-3 fatty acids are essential to the proper functioning of many different types of cells in the body, including those in the skin. Healthy-skincare.com notes that fatty acids help the skin maintain proper health functioning, which includes the production of collagen and elastin. Salmon, tuna and other types of fish are excellent foods for building collagen and elastin in the body.

Prunes and Blueberries

According to Health Central, fruits like blueberries and prunes can play an important role in collagen and elastin maintenance in the body. These "super-fruits" prevent the creation of free radicals, molecules that can cause the breakdown of cellular tissue in the body. The Rice University website notes that free radicals form when oxygen reacts with other molecules in cellular components like DNA or the membrane of the cell. This reaction can cause the cell to die. Prunes and blueberries are an excellent source of antioxidants. Antioxidants prevent the molecular reaction caused by free radicals that leads to cellular deterioration. The maintenance and production of collagen and elastin depend upon the prevention of free radical damage in the body.

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