Vegan Collagen-Boosting Strategies For Healthy Skin And Body

Collagen is a protein that's sourced from parts of animals that are not typically eaten in modern diets, like cartilage, bones, and skin. It is found in connective tissues, joints, gut, and skin. As we age, our bodies' natural collagen production declines. Starting in our early twenties, we produce around 1.5% less each year. By the time we hit 40 years old, we are producing about 25% less collagen than we used to.

There is no vegan source of collagen, but there are ways to support your body's natural collagen production. Prevention is key. Limiting exposure to the sun, smoking, and alcohol are good places to start. Eating a diet full of plant-based variety is also important. Supplements have been shown to boost your body's natural collagen production. These include vitamin C, proline, and copper.

Eat vitamin C-rich foods like citrus fruits, broccoli, and peppers

Vitamin C is an essential component of any diet looking to increase collagen production. Without it, the body cannot store or form collagen.

Vitamin C is needed to turn the amino acid proline into hydroxyproline. Hydroxyproline is key to stabilising the collagen structure. It does so by stabilising the triple helix structure of collagen. Without vitamin C, you get poor collagen structure formation, leading to brittle hair, bad skin, and tender joints, among other symptoms.

In addition to helping to build up structures in the body, vitamin C can also aid in protecting the skin from UV and free radical damage. In one study, an increased dosage of vitamin C led to increased radical-scavenging activity in the skin. Meaning the antioxidant capabilities of the skin were increased, preventing it from damaging effects of the sun and free radicals.

Foods rich in vitamin C include citrus fruits like lemons, limes, grapefruits, and oranges, as well as broccoli, peppers, and berries.

Consume silica-rich foods like oats, barley, and avocados

While there is no such thing as vegan collagen, it is possible to boost your body's collagen production by consuming foods and vitamins that promote collagen synthesis.

Silica, also known as silicon, is one of the key ingredients in collagen creation. It is a trace mineral that is essential for bone density and health. Silica is also known as the "beauty mineral" because it improves skin elasticity, nail growth, and hair.

Silica is found in many plant-based foods, including:

• Oats: 2 tablespoons of oat bran contain 3.27 milligrams of silica.
• Barley: Beer is made from grains like barley and is packed with high amounts of silica. A 100ml serving of beer provides around 4mg of silica.
• Avocados: Although there is no specific data on the silica content in avocados, they are a good source of healthy fats, which are beneficial for skin health.

By consuming silica-rich foods like oats, barley, and avocados, you can support your body's collagen production and promote healthy skin, hair, and nails.

Eat copper-rich foods like sunflower seeds, lentils, and almonds

Copper is an essential mineral that is not produced by the body, so it must be obtained from food. Copper is present throughout the brain and is involved in many neurological processes. It is also a cofactor for enzymes that are responsible for making the connective tissue in ligaments, tendons, and the heart.

The body's copper requirements increase with age, but on average, adults should aim for 900 micrograms of copper per day. For pregnant people, the recommended daily allowance (RDA) is 1000 micrograms, and for lactating mothers, it's 1300 micrograms.

Sunflower seeds, lentils, and almonds are excellent sources of copper. For every 1-ounce serving, sunflower seeds provide 519 micrograms of copper. Sprouted lentils provide 271 micrograms of copper per 100-gram serving, while dried lentils contain less copper, with only 125 micrograms per 100 grams. Almonds are also a good option, offering 1000 micrograms of copper per 100-gram serving.

In addition to their copper content, these foods provide other important nutrients. For example, lentils are a great source of fiber and protein, while almonds are rich in healthy fats and vitamin E.

By incorporating sunflower seeds, lentils, and almonds into your diet, you can ensure you're getting enough copper, supporting your overall health, and promoting healthy collagen levels.

Prioritise zinc-rich foods like pumpkin seeds, nuts, and beans

While there is no such thing as vegan collagen, there are ways to boost your body's natural collagen production by consuming foods that are rich in certain nutrients. Zinc is one of those nutrients, and it is found in a variety of plant-based foods.

Zinc is a trace mineral that plays a variety of roles in the human body. It is often claimed to be critical in collagen production. Although the evidence is limited, there seems to be a correlation between zinc and collagen. In one study, researchers found that zinc helped slow down the process of collagen breaking down, leading to more collagen accumulating in the tissue.

• Pumpkin seeds, also known as pepitas, are an excellent source of zinc. They are crucial for collagen integrity and wound healing. By consuming pumpkin seeds, you support the production of collagen fibers and maintain the strength of connective tissues.
• Nuts, such as cashews, pistachios, and peanuts, are good sources of zinc. They also provide healthy fats and other nutrients beneficial for overall health.
• Beans, including white beans, black beans, kidney beans, and navy beans, contain zinc and other essential amino acids for collagen synthesis.
• Seeds, such as hemp seeds, sesame seeds, and sunflower seeds, are rich in zinc and other essential nutrients. They can be easily added to your diet by sprinkling them on your meals or snacks.

By incorporating these zinc-rich foods into your diet, you can support your body's natural collagen production and promote the health of your skin, joints, and connective tissues. Remember that a well-balanced and varied diet, combined with a healthy lifestyle, is essential for overall vitality and longevity.

Include manganese-rich foods like leafy vegetables, nuts, and pineapple

Manganese is a trace mineral that is essential for several bodily processes, such as maintaining healthy bones and cartilage, nervous system function, and a healthy immune system. It is also involved in metabolism, bone development, and the creation of collagen for wound healing.

The recommended daily intake of manganese for adult women is 1.8 milligrams, and for men, it is 2.3 milligrams. Manganese is found in a variety of plant-based foods, including:

• Leafy vegetables like spinach, kale, and Swiss chard
• Nuts like hazelnuts, pecans, peanuts, pistachios, and cashews
• Pineapple and other fruits like blueberries and apples

By including these manganese-rich foods in your diet, you can support collagen production and overall health. Here are some specific ways to incorporate these foods:

• Add spinach, kale, or Swiss chard to smoothies or use them as a base for salads or side dishes.
• Snack on nuts like hazelnuts, pecans, or peanuts throughout the day.
• Include pistachios and cashews in trail mixes or use them as toppings for oatmeal or yogurt.
• Enjoy pineapple as a refreshing snack or add it to fruit salads or smoothies.
• Try pairing apples or blueberries with nut butter for a delicious and nutritious snack.

In addition to manganese, vitamin C is also crucial for collagen production. So, be sure to include vitamin C-rich foods like citrus fruits, berries, and tomatoes in your diet as well.

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