5 Collagen-Rich Vegetarian Foods For A Young, Plump Skin
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Eating collagen-rich foods helps your body stay healthy. This protein molecule is made up of amino acids and serves as structural support in the extracellular area of connective tissues. Many individuals seek collagen-rich diets for their skin because of the protein's resistance to stretching and stiffness.

But what makes this protein so popular is its anti-ageing properties for the skin. Many individuals want to know how to build collagen in their skin to protect it from sagging. When you consume more collagen-containing foods, you maintain healthy supply levels, resulting in a plump, young look.

What Is Collagen?

Since the topic of collagen in the skin always comes up while discussing skin ageing, you undoubtedly think of collagen in your skin. Although this protein does contribute to the appearance of young skin, there is more to it than that. One of the primary proteins that make up our skin is collagen. Additionally, our bones, tendons, and ligaments contain it. So, here are some collagen-rich vegetarian foods you can try.

Citrus Fruits

Vitamin C is necessary for the synthesis of collagen. For this reason, meals high in vitamin C, such as citrus fruits, are essential for increasing this advantageous protein. Vitamin C is abundant in oranges, lemons, limes, and grapefruit, as per Healthline.

Vitamin C also facilitates the absorption of iron, particularly from non-heme (or non-meat) sources. Eat your citrus fruits with foods high in iron, such as lentils, beans, seeds, almonds, and tofu.


Berries are foods high in collagen. These fruits are high in collagen, but they also contain vitamin C, which aids in the body's collagen synthesis. You have to consume items that supplement your diet with vitamin C because the body cannot produce it on its own. Raspberries, blackberries, blueberries, and strawberries are a few berries that can be of interest to anyone looking for meals high in collagen, as per EatingWell.


According to Healthline, not only are cashews a fantastic plant-based protein for vegetarians, but nuts are also a wonderful source of zinc and copper, which both support the body's natural creation of collagen.  

Collagen and elastin, two other vital proteins that give our skin and tissues their elasticity, are both dependent on copper for proper growth. Zinc both increases the number of collagen fibres and repairs collagen.


Since garlic lacks the protein itself, it can be included in lists of foods high in collagen instead of garlic. You might be wondering how using garlic might boost collagen in the skin. This is one of the finest foods for creating collagen since it contains an element that helps with the process. It has a lot of sulphur, which helps to produce collagen and keeps it from breaking down. Garlic also contains taurine and fatty acids, which aid in the body's collagen fibre reconstruction, as per Healthline.

Leafy Greens

Leafy greens are among the greatest vegetables, high in collagen. They boost the collagen precursor in addition to its antioxidant qualities. Vegetarians should think about eating collagen-rich vegetables, including kale, spinach, bok choy, chard, lettuce, collard greens, and watercress, according to Healthline. Vitamin C, which is essential for a balanced diet, is also provided by these collagen-rich foods for the skin.