Collagen and Plant-Based Diets
Over the past few years there has been a significant increase in the number of people adopting plant-based eating and plenty of anecdotal and well researched findings attesting to the positive health benefits associated with this style of eating. Conversely, there has also been an explosion in the popularity of consuming bone broths and collagen supplements with an equally long list of associated health benefits associated with collagen supplementation.
Collagen is the most abundant structural protein in the body and is a component of connective tissue, cartilage and membranes. Functionally, collagen supports tissue and ligament strength, improves skin elasticity and plays a role in tissue development. Unfortunately, as we age our body produces less collagen and of a lower quality.
So, collagen is great, right? Yes. But If it wasn’t obvious, all collagen supplements are derived from animal parts – usually chicken and bovine cartilage and bone which leaves people following a plant based diet wondering how to support collagen production through dietary sources?
It’s quite challenging actually, particularly if you are vegan and requires some consideration for key macro and micro nutrients. Definitely focus on a wide variety of protein-rich foods including lentils and soy beans (both containing leucine) and legumes. Key micro-nutrients include Vitamin C, Zinc, Copper and Manganese. If you consume a variety of nutrient-dense plant foods including fruits, vegetables, cereals ,nuts and seeds, these foods will provide those micro-nutrients. For vegetarians who consume some dairy, eggs or fish/shellfish, the key essential amino acids and micro-nutrients necessary to support collagen production will be found in those foods.
Just as importantly, keep the diet healthy and watch excessive sugar consumption which has been shown to lead to x-linking of collagen fibres resulting in advanced glycation end products (AGEs) – basically rendering the collagen fibres incapable of repair.
By Jacqui Gaibor
MChir, GradDipNutr, BMedSc, DipNutr, DipBotMed
References used to compile this information
Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019;11(5):1079. Published 2019 May 15. doi:10.3390/nu11051079F.
William Danby, Rogerson D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr. 2017;14:36. Published 2017 Sep 13. doi:10.1186/s12970-017-0192-9F.
William Danby,Nutrition and aging skin: sugar and glycation,Clin in Derm,Volume 28, Issue 4,2010,Pages 409-411,ISSN 0738-081X,https://doi.org/10.1016/j.clindermatol.2010.03.018.