Collagen: Nutrition for Postmenopausal Women. Collagen is in the micronutrient category. Micronutrients, as you may recall from our last post in this series, are vital to healthy development, disease prevention & well-being.
Collagen contains glycine, proline, hydroxyproline – amino acids that play an integral role in bone, ligament, and tendon health. When your body makes collagen, it combines amino acids — nutrients you get from eating protein-rich foods, like beef, chicken, fish, beans, eggs, and dairy products.
However, your body can’t make collagen if it doesn’t have the necessary elements, including vitamin C, and the minerals zinc and copper. Sources for vitamin C include citrus fruits, red and green peppers, tomatoes, broccoli, and greens.
Sources for copper include liver (and other organ meats), oysters, spirulina, shiitake mushrooms, nuts & seeds, lobster, leafy greens, and dark chocolate. Be sure the dark chocolate has 70 – 85% cocoa solids.
Zinc sources include oysters (with more zinc per serving than any other food), red meat, and poultry. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, and dairy products.
For vegans and vegetarians, eat foods high in vitamin C, which will encourage your body to make its own collagen. Consider eating fruits such as blueberries, papaya, or citrus, and vegetables like broccoli, leafy greens, and cauliflower, which all include high levels of vitamin C. For zinc and copper, consider the non-animal-based items on the lists above.
Other collagen sources include bone broth and collagen hydrolysate powder. Bone broth -probably the most well-known source of collagen- can be made at home -although the process may be lengthy- or buy pre-made, quality bone broth. Even better if it’s organic.
You may find supplementation to be beneficial for healing wounds and for improving skin elasticity. As always, PPMA recommends consulting with your nutritionist, dietitian, and/or physician before adding new supplements to your diet.
PPMA patients, our Nutrition Program is included in your concierge membership, so make an appointment with Lauren Papanos, PPMA’s dietitian & nutritionist today! Learn more about PPMA’s Nutrition Program here.
Nutrition for Postmenopausal Women– This series from PPMA will share recommendations to help you support your body’s optimization through and after menopause.
Stay tuned for the next post in PPMA’s Nutrition for Postmenopausal Women series!
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