Collagen has turned out to be the most popular ingredient in the quest for radiant and healthy skin. While animal-derived collagen supplements have long been popular, a growing concern for environmental factors and planet deterioration has opened up a more broader market for collagen-rich veg food. While collagen vegetables do not offer the benefits that animal-based collagen sources offer, they have the amino acids needed for the body to produce collagen. So, veg collagen sources rather help as a catalyst for your body to naturally produce more collagen giving sources that offer a cruelty-free and sustainable option for those seeking improved skin health. If you’re also looking for veg collagen sources for that radiant bouncy skin, let us help you walk through the world of plant-based collagen and explore five collagen-rich veg foods that can contribute to your journey toward healthier and more vibrant skin.
What is Collagen?
Collagen is a structural protein and the most abundant one in our body constituting as much as 30% of the body’s total protein with a significant portion in our skin, bones, muscles, tendons, and other connective tissues. It helps provide strength, structure, and elasticity to various tissues, contributing to their overall function and integrity.
The basic building blocks of collagen are amino acids, particularly glycine, proline, and hydroxyproline, Glycine being the primary amino acid in collagen production. These amino acids bond together to form a unique triple helix structure, facilitated by optimal amounts of vitamin C, zinc, copper, and manganese. There are multiple types of collagen, each serving specific functions in different parts of the body.
When speaking of skin health, collagen is important for maintaining firmness, elasticity, and hydration but as we start to age the natural collagen production starts to decrease, leading to signs of ageing such as wrinkles, sagging skin, and joint stiffness.
There are various other factors at play as well regarding collagen production like ageing, sun exposure, and poor nutrition which can contribute to its decline.
Here are some plant based foods which are sure to make your skin glow
1. Spinach
Packed with nutrients like vitamins A and C, spinach is a great collagen-rich veg food addition to your diet to boost natural collagen production. Vitamin C in this collagen vegetable plays a crucial role in the conversion of proline and lysine into hydroxyproline and hydroxylysine, the amino acids necessary for the formation of collagen's triple helix structure.
In addition, veg collagen sources like spinach also contain antioxidants like beta-carotene and vitamin E and the presence of high iron in this veg collagen-rich food also helps in collagen's stabilization and maturation.
2. Kale
Kale, an already renowned leafy green in the world of weight loss due to its high nutritional density, is also a veg collagen source, which should come at no shock at this point. Rich in Vitamin C and antioxidants, this collagen-rich veg food also contains other skin-loving ingredients like Vitamin A and manganese. Where Vitamin A contributes to skin cell regeneration, manganese helps in the activation of enzymes involved in collagen formation.
Kale's antioxidant properties are a result of this veg collagen-rich food being rich in compounds like beta-carotene and quercetin, which help protect collagen from damage caused by free radicals.
3. Lettuce
Playing a significant role in supporting collagen production, Lettuce, a collagen vegetable, is rich in vitamin A which is crucial for the development and repair of skin tissues making it.
In addition to this, this collagen-rich veg food also contains vitamin K, which helps in proper blood clotting and may contribute to skin health by reducing the appearance of dark circles and promoting an even skin tone.
4. Swiss Chard
Swiss chard, a leafy green loaded with Vitamin E and C, is a powerhouse as a veg collagen source when it comes to promoting collagen production and better skin health. It also offers an abundant supply of vitamin A which helps boost skin regeneration and maintenance.
Vitamin C present in this collagen-rich veg food helps stimulate the production of collagen fibres, helping to maintain skin elasticity and the antioxidants present help protect the skin from free radical damage.
5. Watercress
Watercress, often underestimated, is not only a tasty addition to your salads but also an amazing veg collagen source that can help boost collagen production and improve skin health. Packed with Vitamins A and C, this collagen-rich veg food gives the essential building blocks for collagen synthesis, with the former aiding in skin cell generation and later supporting skin elasticity and firmness.
Additionally, it also contains antioxidants that help protect the skin from environmental stressors. So, next time whether you’re enjoying salads, sandwiches, or smoothies, adding watercress to your diet will take you a long way to nourish your skin from the inside out.