If you are a vegetarian, do consume these foods to meet your collagen requirements.
Made of three amino acids (glycine, proline, and hydroxyproline), collagen is the most abundant structural protein in the human body. Precisely, it is extremely essential for maintaining your skin as well as hair health. Besides, it also plays a significant role in digestion, bone density, cardiovascular health, and more. While your body produces collagen naturally, it gradually loses the ability as a part of the aging process. So, in that case, you need to depend solely on your diet (as taking supplements is not always a good idea) to maintain a proper collagen level in the body. Now, this protein is mostly present in animal products, especially bone broth. However, when it comes to a vegetarian diet, there are also some options that can boost the production of collagen in your body.
Citrus Fruits: It's known to all that citrus fruits are loaded with vitamin C - a water-soluble nutrient that supports your body's collagen synthesis. For best results, do include oranges, lemons, tangerines, clementines, grapefruits, etc. in your diet.
Tropical Fruits: Some tropical fruits are also a rich source of vitamin C that boosts your collagen levels. They contain a small amount of zinc that also contributes to the purpose. The list includes mango, kiwi, guava, and pineapple.
Berries: Berries are a powerhouse of antioxidants that protect your skin from various issues. In particular, they are also packed with vitamin C that improves your body's ability to produce collagen. So, start consuming strawberries, raspberries, blueberries, blackberries, etc.
Leafy Green Vegetables: Leafy green vegetables are widely known for their rich nutritional value. They are packed with several essential nutrients (including vitamin C) that boosts collagen production in your body. Also, they are a great source of chlorophyll that increases the amount of procollagen - a precursor to collagen.
Nuts & Seeds: Most nuts and seeds contain an abundance of zinc and copper that encourage the production of collagen in the body. Pumpkin seeds, which contain 2.2 mg zinc and 0.38 mg copper per 1 ounce of serving, is the most effective for this purpose. However, you can also consume almonds, cashews, sesame seeds, etc.
Beans & Legumes: Beans and legumes are known for their high protein content. They are rich in certain amino acids that are essential for collagen synthesis in your body. Also, the copper present in them isbeneficial for collagen production. The list includes black beans, kidney beans, chickpeas, etc.
Bell Peppers: Bell peppers, especially red bell peppers, contain a rich amount of vitamin C that boosts collagen production in the body. Moreover, they also contain an anti-inflammatory component called capsaicin that, as per recent research, protects the collagen fibrils from enzymatic degradation.
The list also includes foods like garlic, tomato, spirulina, aloe vera, etc.
