{"id":41006,"date":"2022-02-09T20:43:53","date_gmt":"2022-02-09T20:43:53","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41006"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"collagen-rich-foods-vegetarian","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/","title":{"rendered":"Collagen Rich Foods For Vegetarians: The Ultimate Guide To Boosting Skin And Joint Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#What_Does_Collagen_Do\" >What Does Collagen Do?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Forms_Connective_Tissue\" >Forms Connective Tissue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Helps_Heal_Wounds\" >Helps Heal Wounds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Helps_Regulate_Cell_Growth\" >Helps Regulate Cell Growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Supports_Growth_Of_Hair_Skin_And_Nails\" >Supports Growth Of Hair, Skin, And Nails<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#May_Improve_Digestive_Health\" >May Improve Digestive Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Improves_Mood_And_Prevents_Depression\" >Improves Mood And Prevents Depression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Boosts_Metabolism\" >Boosts Metabolism<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#What_Is_Vegan_Collagen\" >What Is Vegan Collagen?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Potential_Lower_Cost\" >Potential Lower Cost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Lower_Risk_Of_Allergies\" >Lower Risk Of Allergies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Preserves_Biodiversity\" >Preserves Biodiversity<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#How_Do_You_Increase_Collagen_Naturally\" >How Do You Increase Collagen Naturally?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Proline_Amino_Acid\" >Proline (Amino Acid)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Vitamin_C\" >Vitamin C<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Anthocyanins\" >Anthocyanins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Copper\" >Copper<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Lysine\" >Lysine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Arginine\" >Arginine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Beta-Carotene\" >Beta-Carotene<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Manganese\" >Manganese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Zinc\" >Zinc<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Factors_That_Reduce_Collagen_Levels\" >Factors That Reduce Collagen Levels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Excessive_UV_Exposure\" >Excessive UV Exposure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Inactivity\" >Inactivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Aging\" >Aging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Inflammation-Triggering_Diet\" >Inflammation-Triggering Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Stress\" >Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Smoking\" >Smoking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#Chemicals_In_Canned_Foods\" >Chemicals In Canned Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Going meat-free is not without its perks. For starters, you&#8217;ll be taking a step towards reducing your carbon footprint and increasing the amount of healthy plant-based nutrients in your diet. Plus, you may even lose weight. <\/span><span style=\"font-weight: 400;\">On the flip side, you might miss out on some important nutrients. People who follow vegan and vegetarian diets can be at risk of low levels of certain minerals like calcium, iron, zinc, magnesium, and vitamin B12. <\/span><span style=\"font-weight: 400;\">One nutrient many people don&#8217;t think about is collagen. Collagen is a protein complex your body makes from amino acids. These days, many people are eating foods or taking supplements that provide the exact amino acids your body needs to make collagen. Actual collagen is mostly found in animal sources, but there are some plant-based foods that provide the nutrients your body needs to make collagen. <\/span><span style=\"font-weight: 400;\">In this article, we&#8217;re going to focus on collagen for vegetarians-why it&#8217;s necessary, and how to tailor a vegetarian diet to make sure your body is getting the collagen it needs.<\/span><\/p>\n\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Collagen_Do\"><\/span><strong>What Does Collagen Do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Collagen is the most abundant protein in the body, accounting for about 30 percent of all proteins found in mammals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3003457\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). It performs various crucial functions including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Forms_Connective_Tissue\"><\/span><strong>Forms Connective Tissue<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscles, tendons, ligaments, and blood vessels are all partly made up of collagen (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538534\/#_NBK538534_pubdet_\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These tissues provide support and structure to different parts of your body.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Heal_Wounds\"><\/span><strong>Helps Heal Wounds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The body repairs damaged skin by using the amino acids proline and lysine to make collagen. Without collagen, you&#8217;d have a hard time repairing even a small cut (<\/span><a href=\"https:\/\/www.mdpi.com\/2306-5354\/8\/5\/63\/htm\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Regulate_Cell_Growth\"><\/span><strong>Helps Regulate Cell Growth<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your body uses collagen as a scaffold to support cell growth and division (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs13277-013-1511-7\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supports_Growth_Of_Hair_Skin_And_Nails\"><\/span><strong>Supports Growth Of Hair, Skin, And Nails<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Collagen plays a role in the thickness and elasticity of skin (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/10\/2494\/htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Collagen production decreases as we age, which results in fine lines and wrinkles in the skin. Weak, brittle nails also indicate a possible lack of collagen.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Improve_Digestive_Health\"><\/span><strong>May Improve Digestive Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your intestinal tract can become stressed and inflamed due to various reasons including dietary triggers and autoimmune conditions. This stress can damage your intestinal lining, preventing it from working correctly. Collagen may help keep the gut healthy by providing a protective structural barrier which may help reduce inflammation (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-3397\/17\/8\/450\/htm\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\"><img decoding=\"async\" class=\"aligncenter wp-image-38992 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531-1024x576.png\" alt=\"collagen rich foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\">B12 Foods Vegetarian: What To Eat To Prevent Deficiency<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Mood_And_Prevents_Depression\"><\/span><strong>Improves Mood And Prevents Depression<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some preliminary evidence shows that collagen might help improve mood. One animal study found that collagen peptides enhanced hippocampal neurogenesis and reduced anxiety-related behaviors (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23124247\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosts_Metabolism\"><\/span><strong>Boosts Metabolism<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An increase in muscle mass can slightly boost your metabolism. Since collagen is a protein, it provides the building blocks for increased muscle mass and, along with strength training, therefore could speed up metabolic rate (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/collagen-peptide-supplementation-in-combination-with-resistance-training-improves-body-composition-and-increases-muscle-strength-in-elderly-sarcopenic-men-a-randomised-controlled-trial\/9426E375742D094F91029FD0364815C4\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). However, collagen protein is no different from any other type of protein in this regard &#8211; the key is protein plus strength training.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Vegan_Collagen\"><\/span><strong>What Is Vegan Collagen?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a <a href=\"https:\/\/betterme.world\/articles\/can-vegetarians-eat-fish\/\">vegetarian<\/a> or vegan, you might not get actual collagen from food sources alone. There is a new source of vegan collagen, made using genetically modified yeast and bacteria.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers have found that the bacteria P. pastoris and S. cerevisiae can produce collagen when supplied with the right raw materials including pepsin, a digestive enzyme, and four human genes that code for collagen (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcp.29583\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Though not widely available yet, vegan collagen supplements could be a solution for vegetarians struggling to get enough collagen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Making safe collagen from microbes instead of animals may be more beneficial for <a href=\"https:\/\/betterme.world\/articles\/vegetarian-macro-meal-plan\/\">human health<\/a>. According to experts, vegan collagen has the following potential benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Potential_Lower_Cost\"><\/span><strong>Potential Lower Cost<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike regular collagen from animals, vegan collagen may be more affordable to produce on a large scale. This could enable people with collagen deficiencies to have better access to safe treatments.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Risk_Of_Allergies\"><\/span><strong>Lower Risk Of Allergies<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Animal-sourced collagen has raised concerns over the risk of transmission of illness. This is especially relevant for collagen derived from cows, pigs, and chickens. It&#8217;s possible that the risk of allergic reactions could be lower with vegan collagen.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\"><img decoding=\"async\" class=\"aligncenter wp-image-38968 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5503-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5503.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5503-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5503.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5503.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Preserves_Biodiversity\"><\/span><strong>Preserves Biodiversity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Animal farming harms biodiversity, mostly due to deforestation and pollution resulting from animal waste. These activities threaten many plant and animal species <a href=\"https:\/\/betterme.world\/articles\/vegetarian-vs-pescetarian\/\">across the globe<\/a>.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Increase_Collagen_Naturally\"><\/span><strong>How Do You Increase Collagen Naturally?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The average person only consumes around 5 grams of collagen per day, mostly from animal sources. If you don&#8217;t eat meat or animal products, you can still get the nutrients your body needs for collagen production by eating foods rich in certain amino acids, vitamins, and minerals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming collagen peptides doesn\u2019t automatically make you increase collagen production, it simply provides the building blocks for your body to do so.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although collagen production slows with age, it never stops. If you supply your body with the following nutrients it will continue to make collagen even as you age:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Proline_Amino_Acid\"><\/span><strong>Proline (Amino Acid)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proline is an amino acid that&#8217;s a major component of collagen. It also serves as a precursor to another amino acid known as carnosine, which might have antioxidant and anti-aging benefits (<\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/147\/11\/2011\/4743236\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proline is present in many protein-rich foods, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swiss cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg whites<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Cabbage<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Mushrooms<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_C\"><\/span><strong>Vitamin C<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Without vitamin C, collagen production is disrupted (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.4161\/derm.22876\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Humans are unable to produce this vitamin naturally, so you must get it from your diet. Vitamin C is abundant in fruits and vegetables, especially:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Citrus ones fruits like oranges, grapefruit\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Papaya<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kiwi fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red pepper<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\"><img decoding=\"async\" class=\"aligncenter wp-image-38958 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123-1024x576.png\" alt=\"collagen rich foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Anthocyanins\"><\/span><strong>Anthocyanins<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Anthocyanins are important for collagen production. Rat and cell studies have shown their ability to suppress inflammation and stabilize collagen (<a href=\"https:\/\/www.mdpi.com\/2072-6643\/10\/4\/495\/htm\">5<\/a>). This is due to their ability to prevent free radicals from damaging collagen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anthocyanins are abundant in antioxidant-rich berries and foods like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raspberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blackberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grapefruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggplant<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pescatarian-vs-vegetarian\/\">Pescatarian Vs Vegetarian: Which Diet Is Best For You?<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Copper\"><\/span><strong>Copper<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Copper has been found to play a role in collagen production and utilization. Without it, healthy collagen fibers are not made properly. It also helps in the production of elastin, a protein that contributes to youthful-looking skin (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/1\/203\/htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Copper is present in food sources like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cashews\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cocoa powder\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunflower seeds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kiwi fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apricots<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\"><img decoding=\"async\" class=\"aligncenter wp-image-38915 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png\" alt=\"collagen rich foods vegetarian\" width=\"941\" height=\"530\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png 941w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lysine\"><\/span><strong>Lysine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lysine is an essential <a href=\"https:\/\/betterme.world\/articles\/types-of-vegetarian-diet\/\">amino acid<\/a>. What this means is that your body cannot produce it naturally, so you must get it from your diet. Lysine is an important component of collagen and helps in its synthesis and stabilization within the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3499978\/#!po=55.7971\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also prevents loss of bone mineral density by maintaining calcium in the body (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1486246\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Many high-protein foods are rich in lysine, including:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lysine rich foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swiss chard\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parsley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts like cashews and peanuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybeans and other legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sesame seeds\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Arginine\"><\/span><strong>Arginine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Arginine is an amino acid that gets converted into nitric oxide in the body. Nitric oxide helps relax blood vessels, which increases circulation especially to the muscles of the thighs, calves, and buttocks &#8211; areas where collagen-rich tissues are located (<\/span><a href=\"https:\/\/www.liebertpub.com\/doi\/10.1089\/ars.2016.6954\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Arginine helps with collagen production in another way: it stimulates the release of growth hormones that stimulate cell proliferation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6049717\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods rich in arginine include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds (especially sesame and pumpkin)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts (especially peanuts and cashews)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spirulina<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cultured yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kefir<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raw cheeses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cabbage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green leafy vegetables such as spinach<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\"><img decoding=\"async\" class=\"aligncenter wp-image-38905 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5445-1024x577.png\" alt=\"collagen rich foods vegetarian\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5445.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5445-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5445.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5445.png 1229w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beta-Carotene\"><\/span><strong>Beta-Carotene<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beta-carotene is a carotenoid that&#8217;s converted into <a href=\"https:\/\/betterme.world\/articles\/flexitarian-meal-plan\/\">vitamin A<\/a> in the body. Vitamin A is important for skin health and keeping it looking vibrant, which in turn may keep collagen from breaking down (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.4161\/derm.22876\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods rich in beta-carotene include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squash\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cantaloupe<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apricots\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mangoes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pumpkin<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Manganese\"><\/span><strong>Manganese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Manganese is a mineral that&#8217;s involved in collagen production. It is necessary for the production of the amino acid proline, which is an essential building block for collagen formation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also a component of the <a href=\"https:\/\/betterme.world\/articles\/vegetarian-weight-loss-meal-plan-1200-calories\/\">antioxidant<\/a> superoxide dismutase which protects against free-radical damage to healthy cells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods rich in manganese include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seaweed and other sea vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black beans\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pineapple\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sesame seeds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brazil nuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\"><img decoding=\"async\" class=\"aligncenter wp-image-38902 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5448-1024x576.png\" alt=\"collagen rich foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5448.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5448-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5448.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5448.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Zinc\"><\/span><strong>Zinc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Zinc is a cofactor in the formation of elastin, which gives skin elasticity. Cofactors work together with enzymes to trigger a specific chemical reaction. Zinc also contributes to healthy cell membranes, which are necessary for collagen synthesis (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/1\/203\/htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also helps form collagen by acting as an antioxidant and free-radical scavenger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods rich in zinc include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">oysters\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lentils\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black beans\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cashews\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_That_Reduce_Collagen_Levels\"><\/span><strong>Factors That Reduce Collagen Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to a diet rich in collagen-boosting <a href=\"https:\/\/betterme.world\/articles\/vegetarian-vs-paleo\/\">nutrients<\/a>, there are several things you need to avoid to boost collagen production.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Excessive_UV_Exposure\"><\/span><strong>Excessive UV Exposure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sunshine is important for vitamin D production. <a href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/\">Vitamin D<\/a> helps with calcium absorption and has been found to work alongside collagen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, excessive exposure to the sun breaks down collagen and elastin in skin cells. It can also lead to wrinkling and skin cancer over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4292080\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). If you cannot avoid being outside during daylight hours, be sure to wear sunscreen with at least 30 SPF.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inactivity\"><\/span><strong>Inactivity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inactivity slows down the flow of nutrients into cells, resulting in a breakdown of tissues and deterioration of skin health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4241367\/#!po=63.4571\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). In addition to eating a nutrient-rich diet, you should also exercise regularly for overall wellness.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aging\"><\/span><strong>Aging<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Besides UV exposure, aging is also a factor that breaks down collagen. As you get older, your body produces less collagen naturally. This, coupled with a lack of physical activity causes the skin to lose its elasticity, which eventually leads to wrinkles and sagging (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1606623\/#!po=73.8636\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). You can\u2019t stop the clock, but living a healthy lifestyle and limiting sun exposure can help counter some of the effect that aging has on your skin.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\"><img decoding=\"async\" class=\"aligncenter wp-image-38887 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5131-1-1024x576.png\" alt=\"collagen rich foods vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5131-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5131-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5131-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5131-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inflammation-Triggering_Diet\"><\/span><strong>Inflammation-Triggering Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inflammation is a natural process that protects the body from infection.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, chronic inflammation caused by obesity, stress, diet, or other factors can also lead to collagen breakdown over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods to limit include processed meat and drinks high in sugar or alcohol. These foods are believed to contribute to inflammation. To boost collagen production while keeping inflammation levels down, remove these foods from your diet for overall health.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stress\"><\/span><strong>Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chronic stress puts an excess burden on the body, increasing inflammation and depleting nutrients needed for collagen synthesis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4082169\/#!po=42.7928\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). While exercise is important for stress reduction, it&#8217;s also important to take time in your day to relax and actually disconnect from technology.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Smoking\"><\/span><strong>Smoking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only does smoking lead to wrinkles through lack of collagen production but it also inhibits blood flow due to constricted blood vessels (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1046\/j.1365-2133.2002.04694.x\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chemicals_In_Canned_Foods\"><\/span><strong>Chemicals In Canned Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have found increased levels of bisphenol-A (BPA), a chemical used to line cans, in people with osteoporosis. High BPA levels have been linked to decreased collagen production and bone mineralization, which can lead to weaker bones and loss of density (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6036156\/#!po=64.7727\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Canned foods are convenient, but opting for fresh or frozen produce instead can have a dramatic effect on your skin&#8217;s health over time.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vegetarians have to work a bit harder than meat-eaters when it comes to collagen production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, providing your body with the nutrients it needs to make collagen is possible on a vegetarian diet. You should eat foods rich in protein, vitamin c, antioxidants, and several minerals to boost collagen production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also work exercise into your daily routine for overall health, avoid excessive sun exposure, age gracefully, eat anti-inflammatory foods, and reduce stress levels to keep collagen production up.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Collagen_Rich_Foods_For_Vegetarians\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Going meat-free is not without its perks. For starters, you&#8217;ll be taking a step towards reducing your carbon footprint and increasing the amount of healthy plant-based nutrients in your diet. Plus, you may even lose weight. On the flip side, you might miss out on some important nutrients. People who follow vegan and vegetarian diets [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":41008,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"coauthors":[123,87],"class_list":["post-41006","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vegetarian-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Collagen Rich Foods For Vegetarians: The Ultimate Guide To Boosting Skin And Joint Health - BetterMe<\/title>\n<meta name=\"description\" content=\"Which collagen-rich foods vegetarian are best? Here are some foods that are high in collagen-stimulating nutrients.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Collagen Rich Foods For Vegetarians: The Ultimate Guide To Boosting Skin And Joint Health\" \/>\n<meta property=\"og:description\" content=\"Which collagen-rich foods vegetarian are best? Here are some foods that are high in collagen-stimulating nutrients.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1703126524.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/collagen-rich-foods-vegetarian\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/collagen-rich-foods-vegetarian\\\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/19ea98b0c6100c6cdc0ef35c25b6e785\"},\"headline\":\"Collagen Rich Foods For Vegetarians: The Ultimate Guide To Boosting Skin And Joint Health\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/collagen-rich-foods-vegetarian\\\/\"},\"wordCount\":1990,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/collagen-rich-foods-vegetarian\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/shutterstock_1703126524.jpg\",\"articleSection\":[\"Vegetarian\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Going meat-free is not without its perks. For starters, you'll be taking a step towards reducing your carbon footprint and increasing the amount of healthy plant-based nutrients in your diet. Plus, you may even lose weight. <\\\/span><span style=\\\"font-weight: 400;\\\">On the flip side, you might miss out on some important nutrients. People who follow vegan and vegetarian diets can be at risk of low levels of certain minerals like calcium, iron, zinc, magnesium, and vitamin B12. <\\\/span><span style=\\\"font-weight: 400;\\\">One nutrient many people don't think about is collagen. Collagen is a protein complex your body makes from amino acids. These days, many people are eating foods or taking supplements that provide the exact amino acids your body needs to make collagen. Actual collagen is mostly found in animal sources, but there are some plant-based foods that provide the nutrients your body needs to make collagen. <\\\/span><span style=\\\"font-weight: 400;\\\">In this article, we're going to focus on collagen for vegetarians-why it's necessary, and how to tailor a vegetarian diet to make sure your body is getting the collagen it needs.<\\\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Does Collagen Do?<\\\/strong><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Collagen is the most abundant protein in the body, accounting for about 30 percent of all proteins found in mammals (<\\\/span><a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC3003457\\\/#__ffn_sectitle\\\"><span style=\\\"font-weight: 400;\\\">25<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">). It performs various crucial functions including:<\\\/span>\\r\\n<h3><strong>Forms Connective Tissue<\\\/strong><\\\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Muscles, tendons, ligaments, and blood vessels are all partly made up of collagen (<\\\/span><a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/books\\\/NBK538534\\\/#_NBK538534_pubdet_\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">). 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/nderitumunuhe\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Collagen Rich Foods For Vegetarians: The Ultimate Guide To Boosting Skin And Joint Health - BetterMe","description":"Which collagen-rich foods vegetarian are best? 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Here are some foods that are high in collagen-stimulating nutrients.","og_url":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1703126524.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/19ea98b0c6100c6cdc0ef35c25b6e785"},"headline":"Collagen Rich Foods For Vegetarians: The Ultimate Guide To Boosting Skin And Joint Health","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/"},"wordCount":1990,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1703126524.jpg","articleSection":["Vegetarian"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Going meat-free is not without its perks. For starters, you'll be taking a step towards reducing your carbon footprint and increasing the amount of healthy plant-based nutrients in your diet. Plus, you may even lose weight. <\/span><span style=\"font-weight: 400;\">On the flip side, you might miss out on some important nutrients. People who follow vegan and vegetarian diets can be at risk of low levels of certain minerals like calcium, iron, zinc, magnesium, and vitamin B12. <\/span><span style=\"font-weight: 400;\">One nutrient many people don't think about is collagen. Collagen is a protein complex your body makes from amino acids. These days, many people are eating foods or taking supplements that provide the exact amino acids your body needs to make collagen. Actual collagen is mostly found in animal sources, but there are some plant-based foods that provide the nutrients your body needs to make collagen. <\/span><span style=\"font-weight: 400;\">In this article, we're going to focus on collagen for vegetarians-why it's necessary, and how to tailor a vegetarian diet to make sure your body is getting the collagen it needs.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Does Collagen Do?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Collagen is the most abundant protein in the body, accounting for about 30 percent of all proteins found in mammals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3003457\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). It performs various crucial functions including:<\/span>\r\n<h3><strong>Forms Connective Tissue<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Muscles, tendons, ligaments, and blood vessels are all partly made up of collagen (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538534\/#_NBK538534_pubdet_\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These tissues provide support and structure  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/","url":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/","name":"Collagen Rich Foods For Vegetarians: The Ultimate Guide To Boosting Skin And Joint Health - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1703126524.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Which collagen-rich foods vegetarian are best? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. 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