Collagen is a protein that has a significant role in hair, skin and joint health. It acts like a “gum” for the muscles, skin, bones, ligaments, tendons and connective tissues with a regenerating and protective effect. It has a fibre-like structure to form connective tissue and helps in blood clots. Additionally, it can replace dead skin cells and improve the structural integrity of bones. With the growing age, the production of collagen has naturally declined which may lead to joint stiffness, wrinkles and sagging skin. For revitalizing hair, skin, nails and muscles you need to boost collagen
How to boost your body’s collagen production?
You need a proper diet which will help in the production of collagen in the body. There is also an option for collagen-based supplements but it is not regulated by the Food and Drug Administration which may be not safe. Hence, eating collagen-rich foods can boost collagen production which can form the amino acids for glowing skin. Collagen is most commonly linked with animal-based products but there are also some vegetarian foods present that can boost and support the natural collagen production in your body. Through consumption of different plant-based foods which are rich in minerals, vitamins and antioxidants can stimulate the synthesis of collagen. It also helps in maintaining youthfulness and glowing skin.\
Which are the essential components in the production of collagen?
In this blog, we will discuss about 10 vegetarian foods to boost your body’s collagen production. However, to choose 10 vegetarian foods first we need to know about the crucial components which are needed in the synthesis and production of collagen. For healthy production of collagen, your body requires
Vitamin C and E
Minerals like sulfur, zinc, copper, manganese
Amino acids like glycine, proline and lysine
So, now let’s explore vegetarian foods which are rich sources of the above elements:
1. Leafy green vegetables are a very good source of Vitamin C: A collagen booster
Explanation
Green vegetables are rich in vitamin Cwhich is necessary for the synthesis of collagen.
Vitamin C can stabilize the molecule of collagen and direct the enzymes to produce collagen.
For example, Swiss chard, kale and Spinach are the best sources of Vitamin C, iron, vitamin A and manganese.
Nutritional Value (per 100 gm.)
Kale contains Vitamin K: 483 micrograms
Swiss Chard contains Vitamin C: 18% of the standard suggested amount
Spinach contains Vitamin C: 30-50 mg
Spinach contains Iron: 2.7 mg
2. Berries: Another rich source of Vitamin C
Explanation
Berries contain a high amount of Vitamin C which has a crucial role in collagen production.
It also has ellagic acid which can protect the skin from a breakdown of collagen for any reason such as environmental stress and sun exposure.
For example, Blueberries, Strawberries and Blackberries can boost your body’s collagen production.
Nutritional Value (per 100 gm)
Blackberries contain Vitamin C: 21mg
Blueberries contain Vitamin C: 9.7 mg
Strawberries contain Vitamin C: 58.8 mg
3. Garlic: A good source of sulfur
Explanation
Sulfur is another vital component in the production of collagen because its amino acids act as the building blocks of collagen.
The addition of garlic to your everyday diet can support the overall health of your joints, bones and skin.
Nutritional Value (per 100 gm)
Sulfur: 64 mg
Vitamin C: 31.2 mg
Manganese: 1.7 mg
4. Soy Products: Excellent source of significant amino acids
Explanation
Collagen itself is a protein and to synthesize it body needs amino acids as building blocks of the protein.
Soy-based products are the first choice for vegetarians to intake plant-based protein.
Soy-based products have amino acids like glycine and proline which can help in the production of collagen.
Consuming tempeh, and tofu can boost the level of collagen and also support healthy joints and skin.
Nutritional Value (per 100 gm)
Protein
Tofu: 17.3 gm
Tempeh: 19 gm
5. Common Beans: Outstanding source of Protein
Explanation
It has been explained before that Collagen is protein and your body utilizes amino acids to produce it.
Focusing on the consumption of a protein-rich diet can support your body to naturally synthesize and produce collagen.
Beans such as black beans, lentils and chickpeas are rich in protein that can be a valuable addition to your vegetarian diet to boost collagen production
Nutritional Value (per 100 gm)
Protein
lack beans: 7.3 gm/half cup
Lentils: 9 gm/100 gm
Chickpeas: 19 gm/100 gm
Lentil is an excellent source of copper (1.45 mg) which is an essential component for collagen production.
6. Bell Peppers: Tasteful food with a very good source of Vitamin C to add to your diet
Explanation
Due to the high amount of Vitamin C content, this food also can be added to your diet.
Moreover, it has carotenoids and antioxidants that can protect your skin from any type of degradation and keep healthy skin.
It can be found in bright colours due to carotenoids which can protect collagen from damage led by oxidative stress.
You can consume it by adding it to salads or can enjoy it as a crunchy snack.
Nutritional Value (per 100 gm)
Vitamin C: 127.7 mg (Red pepper)
Vitamin A: 3131 IU (Red pepper)
7. Nuts and Seeds: Exclusive source of omega 3 fatty acids, Vitamin E and Protein
Explanation
Nuts and seeds are rich sources of omega-3 fatty acids which can support the maintenance of the structure of collagen fibers.
For example, chia seeds and walnuts are great sources of omega 3 which can help in skin hydration and elasticity.
Almonds have a high level of vitamin E which protects collagen from oxidative damage.
Nutritional Value (per 100 gm)
Protein: 15.2 g
Vitamin E: 25.6 mg
Omega 3 fatty acids: 9.08 gm
8. Avocados: Vitamin C and E-enriched food that can be added to any meal or snack
Explanation
Avocados have vitamins C and E and as we know Vitamin C is essential to produce collagen and Vitamin E protects the skin from oxidative damage.
It has essential fatty acids, antioxidants such as phenolic compounds and carotenoids that can support your skin cells from any kind of damage.
Lastly, it has other nutrients like copper and folate which are associated with better skin and the making of collagen.
Nutritional Value (per 100 gm)
Vitamin C: 10 mg
Healthy fats: 15 gm
Vitamin E: 2.07 mg
9. Citrus Fruits: Outstanding origin of Vitamin C
Explanation
Due to the high value of vitamin C, this food can help in the production of collagen.
Regular intake of grape, orange and lemons can raise the formation of collagen.
Nutritional Value (per 100 gm)
Vitamin C
Orange: 53.2 mg (Orange)
Lemon: 53 mg
Grapes: 4 mg
Other nutrients
Folate: 30 micrograms (Grapes)
Fiber: 2.4 gm (Orange)
10. Tomatoes: A Powerful Antioxidant
Explanation
It is rich in lycopene which is a strong antioxidant that protects collagen from breakdown, oxidative damage and UV damage.
It has Vitamin C which is essential for the production of collagen
Nutritional Value (per 100 gm)
Lycopene: 2573 microgram
Vitamin C: 13.7 micrograms Vitamin A: 833 IU
Conclusion
In the above list from leafy greens to tomatoes, each of the foods has vital nutrients that can support in production and protection of collagen in your body. So start adding these nutrition-packed choices to your diet and your skin, nails, bones and joints will thank you!
