If you’ve ever wondered about the secret to maintaining youthful skin and healthy joints, you’ve probably come across collagen.
It’s the protein that gives our skin, hair, nails, and joints their strength and structure.
But as we age, collagen production naturally declines, leading to those pesky signs of aging, which brings us to the popularity of collagen peptides, which for us vegans, it’s not really a viable solution given it’s extracted from animals.
The good news is that our bodies can naturally produce collagen, and there are certain nutrients that can play a helping hand in that process.
In this article, I’ll talk about which nutrients are involved in collagen production and give you examples of those nutrient-rich foods.
What Nutrients Play a Role In Collagen Production?
If a source (like this one) says a red pepper is a “collagen-rich food”, what they’re really saying is that a red pepper helps with the production of collagen because it contains loads of Vitamin C.
The same logic can be applied to vegan collagen supplements. They don’t contain actual collagen; they’ve got certain nutrients that may affect collagen production.
As far as I know, there are only 4 food groups that contain collagen and none are vegan, unfortunately. These include bone broth, certain organ meats, meat on the bone (including cartilage, skin, bone, and joint material), and eggs.
These have actual collagen and are not to be confused with other food groups that contain nutrients that act as “precursors” in collagen production.
Here are some of the nutrients I’m talking about:
Amino Acids
There are three amino acids that play a special role in collagen structure.
Those amino acids are lysine, glycine, and proline. 1
It’s theorized that their insufficient availability could be a cause to make collagen synthesis and regeneration difficult.
However, it’s important to acknowledge that these amino acids are but single players in this complex machinery, and are not to be considered the defining factors in collagen production.
Additionally, the nutrient data you’ll be seeing below was taken from the USDA’s food database, which is the most legitimate source I’ve found.
Lysine
Lysine, or L-lysine, is an essential amino acid and an important building block of protein. Since your body cannot produce it, you need to obtain it from food. 2
Although lysine solely represents 3 or 4% of the total amino acids in collagen, it has an important function in the constitution of the cross-links between the molecules that build the fibrils and the fibers of collagen. 3
Low-quality evidence also indicates that lysine may be able to improve wound healing and act as a binding agent, increasing the number of cells in a wound. 4, 5 This data speaks to the connection between lysine and collagen and its associated benefits.
Fortunately, there are several plant-based proteins that have lysine.
- Cooked soybeans (1.11 grams per 100 grams)
Soybeans can be used in various dishes like stews, salads, and stir-fries, or processed into products like tofu and tempeh.
They are also a decent source of isoflavones, which are compounds that may have various health benefits, such as supporting heart health and bone density.
Personally, I don’t tend to consume soybeans in their most natural form, but I do eat a lot of tofu, tempeh, as well as texturized soy meat.
- Tempeh (0.908 grams per 100 grams)
A byproduct of soy, tempeh is popularly included in sandwiches, salads, and stir-fries.
It can also be sliced, marinated, as well as grilled, fried, or baked, making it one of the most versatile plant-based proteins.
Due to its fermentation process, tempeh is also considered a source of probiotics which may promote gut health, as well as improve digestion and nutrient absorption.
I really enjoy tempeh, but it’s not the easiest thing to find if you live in Europe, and it’s also not the most affordable.
- Cooked lupin (0.832 grams per 100 grams)
Although not the most common, the lupin bean is a legume I had early contact with while growing up in Portugal.
This is bound to change from one country to another, but from my early memories, the lupin bean was often consumed with beer. I remember going to local coffee joints in Portugal, and those who ordered beer also got a small bowl of lupin beans.
The other only time I’ve consumed lupin beans was in vegan cheese, which wasn’t all that delicious, to be honest.
- Nigari tofu (0.709 grams per 100 grams)
Nigari, a coagulant derived from seawater, gives this type of tofu a distinct mineral content, potentially offering additional health benefits compared to other tofu varieties.
While I’m not familiar with this specific type of tofu, the typical firm tofu is by far my favorite protein source, and it’s definitely the one I use the most on a daily basis.
There are so many ways to use tofu. Think scrambled tofu, grilled tofu, stir-fried tofu, tofu tacos, tofu burger, and more!
- Cooked beans (Value varies depending on the type of beans)
Beans are also a relatively decent source of lysine, but not all beans are built the same, and some do have slightly more lysine than others.
For example, the beans with the highest amount of lysine are:
- White beans (0.668 grams per 100 grams)
- Black beans (0.608 grams per 100 grams)
- Kidney beans (0.595 grams per 100 grams)
- And navy beans (0.520 grams per 100 grams)
When I think of beans, I think of bean casseroles, tacos, enchiladas, veggie burgers, veggie bowls, or even something as simple as a vegan feijoada.
- Cooked lentils (0.630 grams per 100 grams)
Oh, lentils. If I’m making a curry, I’ll make sure it’s a creamy, lentil curry done in Indian style. Nothing beats Indian curries if you want food that actually fills your belly and soul.
But of course, lentils are way more versatile than just a protein for curries. You can use them to make vegan patties, a salad, and even as a filling for baked potatoes.
Glycine
Unli