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
Unlike lysine, glycine is a non-essential amino acid, meaning the body can make it, though slowly, from other amino acids.
And like lysine, glycine is also part of a group of amino acids that are involved in the various processes that lead to collagen production.
A thorough study conducted within the context of osteoarthritis treatment suggests that increasing glycine in the diet may well be a strategy for helping cartilage regeneration via the enhancement of collagen synthesis. 6
If you intend to add some glycine to your diet, there are plenty of plant-based proteins that contain glycine, and we’ve already mentioned some:
- Cooked soybeans (0.770 grams per 100 grams)
- Tempeh (0.754 grams per 100 grams)
- Lupin beans (0.663 grams per 100 grams)
- Nigari tofu (0.589 grams per 100 grams)
- Peanuts (0.439 grams per 100 grams)
- Beans (particularly white beans with 0.380 grams per 100 grams)
Proline
Proline is a non-essential amino acid that is synthesized from glutamic acid, and it also plays an important role in the biosynthesis of collagen.
Actually, proline accounts for 10% of the total amino acids present in collagen and maintains tissue integrity during wound healing. 7, 8
The vegan food groups that contain Proline are the same ones that contain lysine and glycine (save one exception):
- Firm tofu (1.08 grams per 100 grams)
- Tempeh (1.03 grams per 100 grams)
- Cooked soybeans (0.974 grams per 100 grams)
- Cooked pasta (0.698 grams per 100 grams)
- Lupin beans (0.635 grams per 100 grams)
- Beans (It varies per type of bean but kidney beans have the most proline with 0.496 grams per 100 grams)
Zinc
Zinc, a trace mineral that plays a variety of roles in the human body, is also often claimed to be critical in collagen production.
Well, based on two quick studies I found on the subject, there seems to be a correlation between zinc and collagen.
One study looked into whether giving rats more zinc could boost the production of collagen. The researchers discovered that zinc helped slow down the process of collagen breaking down, leading to more collagen accumulating in the tissue. 9
Another study explored how a lack of zinc affected collagen in chicks. They found that when chicks didn’t have enough zinc, their bodies made less collagen, broke it down more slowly, and had lower levels of an enzyme (collagenase) that helps break down collagen. 10
It’s important to mention, however, that both studies were conducted in the 80s, and they used animals as subjects, which are telltale signs of low-quality evidence, so you should take this information with a big grain of salt.
If you want to increase your zinc intake, these are the plant-based foods with the highest amount of zinc:
- Oats
As someone that isn’t always inspired to make delicious vegan recipes, I tend to enjoy my oats early in the morning with a quick oatmeal.
But whenever I feel like I might want something ‘more’, I use oat flour to make pancakes, or even use oats on homemade granola bars and energy balls.
- Adzuki beans
Much like other beans, adzuki beans offer a simple and delicious way to enhance your daily meals. Try adding them to comforting soups, hearty stews, and refreshing salads, or create wholesome veggie patties.
In certain parts of Asia, they’re also indulged as a sweet red bean paste.
- Hemp seeds
You can sprinkle hemp seeds on your favorite cereal and non-dairy yogurt, or use them to enrich your smoothies or oatmeal.
There’s also hemp milk which you can use instead of other non-dairy options.
- Pine nuts
Personally, I’ve never eaten pine nuts, but based on friendly recommendations, it seems you can add them to salads, and pasta dishes, or use them to make vegan pesto.
- Cashew nuts
Cashew nuts are the seeds of the cashew tree, native to Brazil but now widely cultivated in tropical regions around the world.
They are a popular snack and ingredient in both sweet and savory dishes, and if you’ve been vegan for a while, you’ll know they can be used to make cashew butter, cheese, and even plant-based milk.
- Sesame seeds
Sesame seeds can be added to salads, oatmeal, or even a smoothie. They’re typically used to make hummus (ever heard of tahini?) which I adore.
Vitamin C
Vitamin C, also known as ascorbic acid, was one of the first vitamins discovered and isolated back in the early 1920s.
Can you guess which vitamins came before C? That’s right, A and B.
Also considered an antioxidant, vitamin C is vital for the growth, development, and repair of all body tissues including blood vessels, cartilage, muscle, and collagen in bones, not to mention its role as a preventive solution for the common cold.
A systematic review analyzing a series of preclinical studies found that vitamin C supplementation has the potential to accelerate bone healing after a fracture, increase type I collagen synthesis, and reduce oxidative stress parameters, though more research is required to fully confirm its effects. 11
Foods that are plentiful in Vitamin C include:
- Acerola cherry (1644 mg per cup)
Acerola cherries truly reign supreme when it comes to Vitamin C content, which is why they’re often included in dietary supplements.
However, they can also be enjoyed as part of a regular diet by being blended into a smoothie or added to a fruit salad.
- Guava (376 mg per cup)
Though guavas, with their tropical origins, may not be as readily available in North America and Europe, these delightful fruits are still worth seeking out for their remarkable Vitamin C content and unique flavor.
Bursting with a sweet and tangy essence, guavas make a scrumptious addition to various dishes and preparations.
From refreshing fruit salads and tasty smoothies to delightful jams and jellies, guavas can be used to enhance the flavor of a variety of culinary creations.
- Orange (95 mg per cup)
A classic and beloved fruit (perhaps also the cheapest one you can get), oranges are versatile and can be eaten in various ways.
You can enjoy them freshly squeezed in a glass of juice, add slices to a salad (remove the seeds first!), or just savor them as a sweet snack.
Finding oranges in the form of jam is also possible, but I’m unaware of the vitamin C content. But it’s another different way of getting some oranges in your diet, and I personally love some jam on toast.
- Kiwi (166 mg per cup)
These fuzzy, green fruits can be enjoyed on their own, but they can also be a wonderful addition to your morning non-dairy yogurt or granola bowl, fruit salad, or smoothie.
- Lychees (135 mg per cup)
An exotic fruit that may not exactly be easy to find, lychees are also among the fruits with the most vitamin C content in the world.
While you can eat them on their own, you can also enjoy them as a unique topping for desserts.
- Red Bell Pepper (230 mg per cup)
While our list has predominantly featured sweet fruits, let’s not overlook the charm of red bell peppers as a versatile ingredient. With their mildly sweet yet neutral flavor profile, these vibrant fruits can effortlessly complement a variety of dishes.
Consider roasting or grilling them for a smoky flavor, or simply enjoy them raw as a crunchy snack or in salads. You can also blend them into soups, sauces, or dips for an extra layer of flavor and nutrition.
Yes, I’ve listed the foods that contain the most Vitamin C content per cup, but it’s also true that there are countless foods that contain this vitamin. In fact, most if not all foods that can be categorized as fruits have vitamin C.
Heck, even starchy vegetables like sweet potatoes and some cruciferous veggies like broccoli have it, albeit in lesser amounts.
This means that if your diet already includes a variety of fruits and veggies, you’re likely consuming more than enough vitamin C.
Copper
Copper is an important nutrient that our body needs, albeit in small amounts. It’s involved in various biological processes in the human body, and yes, it’s also involved in the production of collagen.
Fundamentally, the way in which copper can aid in the production of collagen is by working with an enzyme called lysyl oxidase to connect collagen fibers together and make them more robust. 12
As a result of this relationship, a copper deficiency can be detrimental to the formation of these fibers, and it’s theorized that bone fragility related to nutritional copper deficiency is actually a result of decreased bone collagen cross-linking. 13
I know this might be a lot to take in, but I just wanted you to understand the connection between copper and collagen, which brings me to the vegan foods that are richest in copper:
- Sesame butter (674 mcg per tablespoon)
Sesame butter, also known as tahini, is made from ground sesame seeds and is a popular ingredient in Middle Eastern and Mediterranean cuisine.
It can be used in savory dishes, such as hummus, salad dressings, and sauces, or in sweet treats like halva or energy balls.
- Shiitake mushrooms (645 mcg per 72 grams)
Shiitake mushrooms are a type of edible mushroom native to East Asia. They are known for their rich, umami flavor and are commonly used in Asian cuisine.
These mushrooms can be enjoyed in several ways. I often like to make vegan patties with mushrooms, but you can also keep it simple and use them in soups, stir-fries, or simply sautéed with garlic and olive oil.
- Cashew nuts (624 mcg per 28 grams)
- Sunflower seeds (450 mcg per 25 grams)
Sunflower seeds are a versatile ingredient that can be eaten raw, roasted, or incorporated into various dishes.
I personally like them sprinkled on salads, and granola, or even to make a deliciously fatty seed butter.
- Boiled potatoes (256 mcg per 135 grams)
Do you know what I love making with boiled potatoes? A dish called the Russian salad or Olivier salad, but the vegan version, of course.
If you don’t want a salad, then no problem, as the biggest appeal of potatoes is that you can make a million other dishes with them.
- Cocoa powder (205 mcg per tablespoon)
Frankly, I don’t tend to consume cocoa powder as I’m very much loyal to my coffee routine, but if you want to increase your copper intake, you can get creative and include cocoa powder in a variety of desserts like chocolate cake or brownie.
Or, if you enjoy its strong, bitter taste, hot cocoa with cashew milk doesn’t sound too bad either!
Conclusion
There are no vegan foods that contain actual collagen, so you have to rely on foods that contain nutrients that may be able to increase collagen synthesis.
Some of these nutrients are the amino acids lysine, glycine, and proline, as well as vitamins and minerals such as vitamin C, zinc, and copper.
I did my best to include only the best sources of each nutrient so that you can achieve your goal and add these nutrients to your meals.
At the end of the day, there are so many factors that influence collagen production, so there’s no perfect solution.
References:
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2. Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. [Updated 2023 Mar 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan.
3. Frey J, Raby N. Lysine et collagène [Lysine and collagen]. Ann Biol Clin (Paris). 1991;49(1):36-9. French. PMID: 1904695.
4. Spallotta F, Cencioni C, Straino S, Sbardella G, Castellano S, Capogrossi MC, Martelli F, Gaetano C. Enhancement of lysine acetylation accelerates wound repair. Commun Integr Biol. 2013 Sep 1.
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9. Tengrup I, Ahonen J, Zederfeldt B. Influence of zinc on the synthesis and the accumulation of collagen in early granulation tissue. Surg Gynecol Obstet. 1981 Mar;152(3):323-6. PMID: 7466582.
10. Starcher BC, Hill CH, Madaras JG. Effect of zinc deficiency on bone collagenase and collagen turnover. J Nutr. 1980 Oct;110(10):2095-102. doi: 10.1093/jn/110.10.2095. PMID: 6252304.
11. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct 25;6(10):2325967118804544. doi: 10.1177/2325967118804544. PMID: 30386805; PMCID: PMC6204628.
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