Plant-based collagen helps keep skin firm and youthful
Not only do meat and fish contain connective tissue that provides collagen, many plant foods also contain ingredients that help boost collagen production in the body.
1. Collagen helps the body stay supple and healthy
Collagen is an important structural protein that makes up connective tissue, which is essential for health, especially skin health. According to the Harvard School of Public Health, collagen is "a type of tissue that connects other tissues and is a major component of bones, skin, muscles, tendons, and cartilage; it helps make tissues strong and elastic, able to withstand stretching."
There are many natural ways to boost collagen in the body.
2. What plant sources help the body make collagen?
Nutrients that support collagen production include zinc, vitamin C, and copper... Vitamin C helps produce pro-collagen, a precursor to collagen. Therefore, fruits and vegetables rich in vitamins and minerals will help keep skin supple. Supplementing with plant collagen sources will make skin firm and youthful...
- Highly prized fruits such as oranges, grapefruits, and lemons are all rich sources of vitamin C.
- Tomatoes can provide up to 30% of the nutrients important for collagen, and also contain lycopene, a powerful antioxidant that supports the skin.
- Bell peppers contain vitamin C and capsaicin, an anti-inflammatory compound that helps fight signs of aging.
- Tropical fruits like mango, kiwi, pineapple and guava also contain vitamin C. Guava also contains small amounts of zinc, a cofactor for collagen production.
- Fruits such as apples, berries, cherries, strawberries, raspberries… can help firm tissues and skin, delaying the aging process.
- Garlic can boost collagen production because it is rich in sulfur, a trace mineral that helps synthesize and prevent collagen breakdown.
- Soups made with green leafy vegetables like spinach, kale, Swiss chard, and others contain chlorophyll, which is known for its antioxidant properties. Studies have shown that consuming chlorophyll increases collagen precursors in the skin.
- Beans are a protein-rich food, often containing the amino acids needed for collagen synthesis. Additionally, many of them are rich in copper, a nutrient needed for collagen production.
- Cashews contain zinc and copper, both of which help boost the body's ability to create collagen.
Additionally, avoid eating too much sugar and refined carbohydrates, which can cause inflammation and damage collagen.
Fruits, vegetables and whole grains like rice, corn… are also great sources of plant-based collagen.
Although animal collagen is better than plant collagen, plant collagen is a supporter, promoting the body's own collagen production. So, especially for vegetarians, remember to start by increasing your antioxidant intake.
Create a colorful palette for your meals to get a variety of nutrients. Doing so will help your body support and create natural collagen. Include papaya, almonds, cashews, spinach, many fruits, mushrooms, pumpkin seeds and sesame seeds… all foods rich in vitamin C or antioxidants are great sources to help create collagen.
You can also make a smoothie with 3-4 different things, it's a quick and easy way to get firmer skin.
