The most common protein in the body, collagen plays a central role in all tissues of the body. The strong and elastic fibers of collagen form a "scaffold" that supports your tissues and "glue" your cells together. Collagen is an important component in connective tissue such as skin, tendons, ligaments and cartilage. Your body is dependent on several nutrients from your diet to produce collagen, including a number of essential minerals.
Manganese supports a healthy collagen production. Collagen contains proline, an amino acid that helps give the collagen fibers their shape. Manganese activates enzymes that your cells use to make proline. For example, manganese is also important for the body's metabolism of carbohydrates and protein.
Manganese occurs naturally in the bedrock and spreads via the groundwater. Manganese is mainly found in foods from plants such as brown rice, pecans, oatmeal, green tea and leafy vegetables. We also get manganese through the drinking water.
Manganese as a nutrient is needed in small amounts. If you eat a normal diet, you get enough manganese. The Nordic nutritional recommendations do not state a recommended intake (RI) for manganese, as there is no basis for determining it. Nor does the European Food Safety Authority (EFSA) state any recommendation.
Copper also plays a role in collagen production. It activates an enzyme required for the body to activate the collagen in the body. When the enzyme is active, it crosslinks collagen with other supporting fibers that help form "positions" that support your tissues. Due to its role in collagen production, copper keeps your skin, hair, nails, joints, bones, teeth and gums, stomach and intestines healthy! In addition to the mineral being important for an enzyme required for optimal collagen levels, it is also included in a number of enzymes that help the metabolism, as well as the metabolism of iron in the body.
Copper is found in all foods, but the highest levels are found in liver and intestinal foods, seafood such as oysters and crab, nuts such as cashews, and cocoa. More moderate levels are found in meat, fish, vegetables and grains. We also get copper through the drinking water.
The recommended intake of copper varies with gender and age but is 0.9 mg for both women and men.
Consume zinc to support healthy collagen production. Zinc acts as a cofactor in collagen production, which means that it activates proteins that are essential for collagen synthesis. It also activates a protein called collagenase that allows your cells to "rebuild" collagen during wound healing. In addition to zinc being important for optimal collagen production, it is included in hundreds of different enzymes in the body that affect the metabolism of proteins, carbohydrates, fats, nucleic acids and certain vitamins such as vitamin A. Zinc is also needed for the immune system.
Meat, dairy products, whole grains and entrails are good sources of zinc. Zinc uptake is facilitated by animal proteins. Mussels, oysters, cheese, and nuts such as cashews and almonds are also rich in zinc.
The recommended intake of zinc varies with gender and age and is 7 mg for women and 9 mg for men.
Combine foods rich in copper, manganese and zinc to support healthy collagen production. Mix pecans, cashews and almonds for a mineral-filled snack, and pour on your yogurt. Vegetables and fruits contain vitamin C, which is an important vitamin for the body to be able to produce collagen. So make sure you get fruits and vegetables in you every day, to keep your collagen levels optimal!
Author: Natalie Rovaniemi CEO & founder of Celloptimum, with a Master´s degree in nutrition
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