Boost your collagen: plant-based alternatives

Did you know the delicate lining of your gut can develop rips and tears as you age? This happens after age 25 as your natural collagen levels decrease!

Maintaining healthy skin, hair, nails, joints, and a strong gut lining is crucial for overall well-being, with collagen playing a pivotal role in these areas. While most collagen supplements are derived from animal sources, vegetarians and vegans can still support their body’s collagen production with the right nutrients and foods. Here are some fantastic plant-based alternatives to boost collagen levels and strengthen your gut!

Key nutrients for collagen production

Vitamin C: citrus fruits (oranges, lemons, grapefruits), berries (strawberries, raspberries, blueberries), bell peppers, broccoli, brussels sprouts
Proline (amino acid): soy products (tofu, tempeh, edamame), cabbage, asparagus, mushrooms
Glycine (amino acid): cabbage, legumes (beans, lentils, peas), spinach, kale, bananas
Copper (mineral): nuts and seeds (cashews), whole grains, lentils dark chocolate
Zinc (mineral): whole grains, legumes (chickpeas), nuts and seeds (pumpkin seeds)
Protein provides the building blocks (amino acids) necessary for collagen synthesis. Try increasing quinoa, chickpeas, lentils, soy products, and different nuts and seeds.
Antioxidants (vitamins A and E) protect the gut lining from oxidative stress, which can break down collagen: green tea, dark leafy greens, sweet potatoes, carrots, peppers
Sulphur: garlic, onions, leeks, cruciferous vegetables (broccoli, cauliflower)
Omega-3 fatty acids: nuts (walnuts), seeds (flaxseeds, chia seeds, hemp seeds), algae
Chlorophyll: leafy greens like kale, spinach, collard greens, swiss chard.
B vitamins are important for energy production in gut cells and amino acid metabolism, which are the building blocks of collagen: nutritional yeast, legumes (lentils, chickpeas), seeds (sunflower seeds, flaxseeds), brown rice, oats, leafy greens

These nutritients protect collagen and prevent its breakdown.¹²³⁴⁵⁶⁷ They maintain gut wall integrity, promoting mucus production and strengthening tight junctions between gut cells to prevent harmful substances from entering the bloodstream. They also regulate the immune system, preventing infections and inflammation. Additionally, the fibre-rich content promotes digestive health by supporting regular bowel movements and nourishing beneficial gut bacteria (probiotics).

Here are some more collagen-boosting foods to try for a plant-based diet…

1. Cabbage juice

Cabbage juice is a great addition to your diet for boosting collagen synthesis, supporting gut lining maintenance, regeneration and repair, and enhancing detoxification. It is rich in the essential nutrients listed above and glutamine, which plays a significant role in maintaining gut barrier integrity, regulating gut permeability, and fuelling gut cells.⁸ If you prefer an alternative to juice, sauerkraut or kimchi, which contain fermented cabbage, are also a great source of probiotics.⁹

2. Galangal broth

Bone broths are known to be a great source of collagen, but a great alternative to this is galangal broth, which helps lower inflammation and heal the gut. It is packed with nutrients and supports digestion, offering potent antioxidant and anti-inflammatory properties.¹⁰ Use galangal broth as a base for soups and stews, combining them with vegetables, tofu, and various herbs and spices for a nourishing meal. You can also enjoy it on its own as a soothing and warming beverage.

3. Soy products

Soy-based products such as tofu and edamame beans are excellent sources of proline and genistein, which stimulate collagen production and inhibit collagen-degrading enzymes.¹¹¹² They are also high in protein and essential amino acids necessary for collagen production. They contain many of the vitamins and minerals listed above plus isoflavones, which are antioxidants known for their anti-inflammatory properties, safeguarding collagen fibres from oxidative stress. Opting for fermented soy products like tempeh and miso can further support gut health due to their probiotic content. Here is a great recipe for a Super-Speedy Miso and Tempeh Stir-fry.

4. Seaweed: The oceanic elixir

Seaweed is a nutrient powerhouse that supports collagen production.¹³ It is packed with vitamins, minerals, amino acids, and antioxidants, making it a great addition to your diet. Types of seaweed that are beneficial for skin and gut health are nori, kelp, wakame, and bladderwrack.¹⁴ You can easily incorporate these into your diet. Seaweed can be eaten as a snack, in a salad, or in a nutritious soup.

Avoid sugars and refined carbohydrates

Processed foods containing added sugars and refined carbohydrates can hinder collagen production, leading to inflammation and damage to your gut lining and microbiome health.¹⁵¹⁶ Reduce or eliminate these if you can!

Enhancing collagen production and supporting gut health doesn’t have to be limited to animal-based products. By incorporating a variety of nutrient-dense whole foods into your diet, even on a plant-based journey, you can nourish your body from the inside out. These choices promote a healthier and diverse gut microbiome, while contributing to overall well-being – because a happier gut means a happier life!

Find gut-healthy recipes here! Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.