To create a detailed and accurate list of the top 20 best vegetarian foods for collagen production, we need to clarify a few points first.
Collagen is Only Directly Derived From Animals
The protein, collagen, is not directly found in vegetarian foods since it’s derived from animals. However, many plant-based foods are rich in vitamins and amino acids that can help the body synthesize collagen. These include vitamin C, proline, lysine, and antioxidants.
For Vegetarians, foods rich in vitamin C, proline, lysine and antioxidants help the body synthesize collagen.
There’s no specific RDA for collagen, but general protein needs for adults aged 19 on up to seniors is 1-1.2 grams of protein per kilogram of body weight per day. Since collagen is a part of the broader protein category, ensuring adequate protein intake is crucial.
Ensuring adequate protein intake is essential for collagen production.
Foods High in Protein and Nutrients Support Collagen Production
The more high nutrient foods you consume, the more you’re supporting your body’s ability to make its own collagen. So focusing on those foods high in vitamin C, lysine, and proline is the best vegetarian foods for collagen production.
So what are 20 best vegetarian foods beneficial for collagen production?
20 Best Vegetarian Foods for Collagen Production (listed alphabetically)
| Vegetarian Collagen Enriching Foods | Key Nutrients for Collagen | Collagen Support Level |
|---|---|---|
| Avocado | Vitamin E | Moderate |
| Bell Peppers | Vitamin C | High |
| Berries (Strawberries, Raspberries, Blueberries) | Vitamin C | High |
| Carrots | Vitamin A | High |
| Chia Seeds | Omega-3 Fatty Acids | Moderate |
| Citrus Fruits (Oranges, Lemons) | Vitamin C | High |
| Garlic | Sulfur | Moderate |
| Kiwi | Vitamin C | High |
| Leafy Greens (Spinach, Kale) | Vitamin C | High |
| Legumes (Beans, Lentils) | Lysine | High |
| Mango | Vitamin C | High |
| Nuts (Almonds, Cashews) | Zinc | Moderate |
| Pumpkin Seeds | Zinc | High |
| Red Peppers | Vitamin C | High |
| Soy Products (Tofu, Tempeh) | Lysine | High |
| Sunflower Seeds | Vitamin E | Moderate |
| Sweet Potatoes | Vitamin A | High |
| Tomatoes | Lycopene | Moderate |
| Walnuts | Omega-3 Fatty Acids | Moderate |
| Whole Grains (Quinoa, Brown Rice) | Lysine | Moderate |
These foods contain nutrients that support the body’s own collagen production which promotes healthy skin, joints, and overall wellness.
You can also find many options for vegetarian collagen supplements.
For a wonderful collagen enriching breakfast, try roasted sweet potatoes and eggs with eggs. We also love this lcoconut curry lentil soup😋