Fiona Tuck is one of the most well-respected skincare and nutrition experts in Australia and is a speaker at this year’s APAN conference. Fiona has over 25 years of experience in the professional skincare and wellness industry and is known in the media as ‘the myth buster’. Fiona takes a forensic and often challenging approach to all things nutrition and skincare. Collagen is the most abundant protein in the body and whilst we may instantly think of skin when we think of collagen, it is also an integral component in bones, muscles, tendons, ligaments, blood vessels, and connective tissue.
Here is an extract from her blog on collagen:
Research indicates that by the age of 40, the body’s ability to produce collagen decreases by 25%. By age 60, it has decreased by over a whopping 50%!
To make healthy collagen we need to ensure we are feeding ourselves with the necessary nutrients our bodies need to make collagen. As we age we may not absorb or process nutrients as effectively therefore ensuring we are getting enough protein, minerals, vitamins and antioxidants as we age is important.
When we make collagen our bodies require a combination of amino acids from eating protein-rich foods such as chicken, fish, legumes, eggs and dairy. The collagen production process also requires vitamin C and the minerals zinc, iron and copper.
Foods that may help with healthy collagen production:
- Vitamin C – Vitamin C is required for the hydroxylation of collagen to provide extracellular stability and support. Include berries, citrus, capsicum, cauliflower, tomatoes, broccoli and greens.
- Amino acids – Lysine, Glycine and Proline form the building blocks of collagen – Include marine collagen, fish, tofu, legumes, eggs, dairy and whole grains.
- Copper – Copper activates an enzyme called lysyl oxidase which is required for collagen maturation. Lysyl oxidase cross-links collagen fibres to help form the scaffold that supports your tissues. Include dark chocolate, lentils, leafy greens, oysters, crab and sunflower seeds.
- Zinc – Zinc is a co-factor for collagen production, which means that it helps to activate the amino acids essential for collagen synthesis. Include oysters, poultry, pumpkin seeds, cashews, almonds.
- Iron – Iron-rich foods include animal proteins and organ meats like liver, kidneys, red meat, and shellfish. There are plant-based sources of iron which include spinach, legumes, quinoa, pumpkin seeds, molasses, broccoli, tahini, and tofu.
Fiona will be speaking on Metaflammation, inflammageing and nutrition for the skin at the APAN conference on Monday.
Check out Fiona Tuck Nutrition’s products, especially her amazing Collagen Boost https://www.vita-sol.com/products/collagen-boost