Collagen intake with a vegan diet: you should pay attention to this
The important protein collagen is often neglected in a vegan diet. We have summarized what you need to know in this regard for this post.
Collagen and vegan nutrition - the connection
Collagen is a fiber-forming protein. With a share of around 30 percent, it is the most common protein in the body.
- Collagen fibers not only ensure firm skin. They also ensure stable bones, tendons and ligaments.
- From the age of 25, the body's collagen production decreases. If you eat vegan, you are missing important sources of this protein with fish, meat and eggs.
- Collagen powder, as it is offered by retailers, is also not suitable for vegans, as it is usually obtained from broth.
- So that a vegan diet is not unhealthy, you should make sure when choosing your food that your body breaks down as little collagen as possible.
- Alternatively, some foods ensure that the body produces more collagen.
Vegan foods for more collages
When it comes to your vegan diet, you should not only choose collagen-friendly foods for the sake of your skin.
- Foods containing vitamin C: Vitamin C promotes the conversion of a precursor from collagen into collagen itself.
- A lot of vitamin C is not only found in citrus fruits, but also in many types of berries. For example, rose hips are true vitamin C bombs. Good sources of vitamin C are peppers or Brussels sprouts.
- Red vegetables : Red peppers, rose hips or red berries not only contain a lot of vitamin C, but also plenty of lycopene. This substance is a carotenoid and is considered a radical scavenger. Lycopene can also keep the level of collagen in your body at a good level.
- The collage-friendly red vegetables also include tomatoes and beetroot.
- Foods containing vitamin A : Carrots and sweet potatoes, but also apricots are rich in vitamin A. This vitamin stimulates collagen production in the body.
- Omega-3 fatty acids : Foods with a high content of omega-3 fatty acids should definitely be on the vegan menu. The healthy fatty acids prevent the breakdown of collagen. For example, avocados bring a lot of omega-3 fatty acids.
In another article, we explain how your body reacts to a vegan diet when switching.