ood sources of collagen—and foods that support collagen production—are excellent additions to your diet. Collagen is the primary structural component of connective tissue outside of your cells (extracellular) providing elastic qualities to your tissues. This extracellular connective tissue sends a contractile force to your tendons and bones allowing for muscle movement. Supporting your collagen production through diet can improve your health and performance
Broccoli
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.
This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits .
Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat.
Broccoli is very low in calories, providing only 31 calories per cup (91 grams).
The nutrition facts for 1 cup (91 grams) of raw broccoli are
Nutrition facts
Calories: 31
Water: 89%
Protein: 2.5 grams
Carbs: 6 grams
Sugar: 1.5 grams
Fiber: 2.4 grams
Fat: 0.4 grams
Red Bell Pepper
They are an excellent source of vitamin C, especially the ripest peppers, which are red. Peppers are also a good source of vitamin A and fiber. Bell peppers also have antioxidant properties, which may help to protect against diseases such as cardiovascular disease and some cancers.
Nutrition facts
Calories: 31
Water: 92%
Protein: 1 gram
Carbs: 6 grams
Sugar: 4.2 grams
Fiber: 2.1 grams
Fat: 0.3 grams
Tomatoes
Tomatoes are high in vitamin C, which helps promote collagen production. with 24.7mg per one cup of chopped tomato. That’s 27% of your daily recommendation for vitamin C intake. Tomatoes also contain lycopene, which is a highly nutritious antioxidant that helps prevent cancer and contributes to skin health.
Its help Heart health
The fiber, potassium, vitamin C, and choline content in tomatoes all support heart health.
An increase in potassium intake, along with a decrease in sodium intake, is the most important dietary changeTrusted Source the average person can make to reduce their risk of cardiovascular disease.
Tomatoes also contain folate. This helps to balance homocysteine levels. Homocysteine is an amino acid that results from protein breakdown. It is said to increase the risk of heart attacks and strokes. The management of homocysteine levels by folate reduces one of the risk factorsTrusted Source for heart disease.
Not only is high potassium intake also associated with a reduced risk of cardiovascular disease, but it is also known for protecting the musclesTrusted Source against deterioration, preserving Trusted Source bone mineral density, and reducingTrusted Source the production of kidney stones.
Nutrition
Tomatoes are packed with nutrients.
One cup of chopped or sliced raw tomatoes containsTrusted Source:
32 calories (kcal)
170.14 g of water
1.58 g of protein
2.2 g of fiber
5.8 g of carbohydrate
0 g cholesterol
Sweet Potatoes
Sweet potato may offer a variety of health benefits. Here are some of the ways in which they may benefit a person’s health,
Reducing the risk of cancer
Sweet potatoes are an excellent source of beta-carotene. This is a plant pigment that acts as a powerful antioxidant in the body. Beta-carotene is also a provitamin. The body converts it into the active form of vitamin A.
Antioxidants may help reduceTrusted Source the risk of various types of cancer, including prostate and lung cancer.
Antioxidants such as beta-carotene can help prevent cellular damage caused by unstable molecules called free radicals. If levels of free radicals in the body get too high, cellular damage can occur, increasing the risk of some conditions.
Obtaining antioxidants from dietary sources may help prevent conditions such as cancer.
Nutrition
A 124 g serving of mashed sweet potato contains around 98.7 g of water.
The table below shows the nutrients in sweet potato and the recommended daily intakes for adults. Exact requirements will depend on age, sex, and activity levels (for calories)
otal Fat 0.1 g 0%
Saturated fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 55 mg 2%
Potassium 337 mg 9%
Total Carbohydrate 20 g 6%
Dietary fiber 3 g 12%
Sugar 4.2 g
Protein 1.6 g 3%
Vitamin C 4% Calcium 3%
Iron 3% Vitamin D 0%
Vitamin B6 10% Cobalamin 0%
Magnesium 6%
Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
