Tag: proteins

A bit about Collagen

Today’s post is about collagen.

The health and beauty market is full of references to collagen, whether targeting joint health, better skin or stronger bones. We recently had a question about this protein from a friend who was trying to understand all the marketing hype. So, we have done some research and as always, we are sharing what we have discovered.

To start with, what is collagen?

It is the main structural protein in the large network of proteins and other molecules that surround, support, and give structure to cells and tissues in the body. As the main component of connective tissue, it is mostly found in connective tissue such as cartilage, bones, tendons, ligaments, and skin.

There are actually 28 types of collagens found in the body, however, it is Collagen type 1 that makes up more than 90% of the body’s collagen. Vitamin C is vital for it’s manufacture, while Vitamin E improves its production.

As human beings grow older, their synthesis of collagen decreases and the tissues will become thinner, weaker and less flexible.

Does ingesting collagen help?

One common misconception is that any ingested collagen forms the building blocks for collagen in the body. Studies have shown that only certain fragments – known as bioactive collagen peptides (BCP) – stimulate the body to produce more collagen in a target organ.

Bioactive peptides are formed by breaking down native collagen into smaller molecules. These smaller molecules are quickly digested by the body and can therefore enter the bloodstream.

Interestingly, Gelatine is a protein derived from the partial break down of collagen found in animal skin, tendon, and bones. Making it a potential bioactive collagen peptide.

Will diet help?

Eating foods that are high in collagen will also encourage your body to produce more of it. It is naturally present in various animal and plant products. Some of the best sources of collagen include: bone broth, fish (especially with edible bones and skin such as salmon and sardines) chicken, eggs, berries and citrus fruits. Interestingly, these foods are also high in vitamins C & E, which are essential for its production.

This brings us to supplements

According to study, for collagen peptides (BCP) that can be easily absorbed and used by our body, the most suitable type is one in powder or liquid form. When we ingest this type via food, it reaches the bloodstream that will be used by the body in a very short time. It has a high bioavailability and is therefore the better option.

A supplement in a tablet or capsule form has lower bioavailability than the others. They take longer to break down making it more difficult for the collagen in the capsule to be digested in our stomach and to completely enter the bloodstream. Capsules also have other disadvantages. Although it may seem easy to use, it can actually be misleading. Due to the fillers and coatings, you may need to swallow 10-20 of these capsules a day to get the daily amount of collagen you need.

When it comes to adding collagen to coffee, casseroles or soups, the biggest issue may be the influence of higher temperatures on the supplement’s quality. Proteins generally start to break down when exposed to high temperatures or acidic and alkaline solutions. At this time, the protein may no longer work properly, rendering the supplement ineffective. One research found that when collagen proteins were exposed to high temperatures, their initial breakdown occurred at 150 C (302 F).

As a result, as long as the temperature of your coffee, casserole or soup is below 150 C (302 F) when you add your collagen supplement, the powder’s quality should be unaffected.

The take away from this information

Collagen supplements are designed to protect the users’ skin, hair, nails and body tissues by stimulating production. Supplementing can increase lean muscle gain, decrease recovery time, rebuild damaged joint structure, and boost cardiovascular performance

As to which product to use, this is where reading the label comes into play. The product with the most collagen peptides per serve will provide the most benefit.

We hope you have found this article interesting.

 

Till the next post,

Live clean n Prosper

Sources – Nutrition Insight -Journal of Pharmaceutical Technology – Wikipedia –

Food for the Mind

  • Todays post is about Food for the Mind.

It seems that a groups of U.S. scientists have been researching nutrition. They found that certain foods are not only good for our body; but also good for our brain.

Finally science is catching up with what naturopaths have been trying to teach us for years. The father of western medicine, Hippocrates, did say ‘Let food be thy medicine and medicine be thy food’ way back in 5th century BC. Even back then, Hippocrates recognised the value of eating well and the potential of certain foods for good health.

Good food lowers our risk of ALZHEIMERS!

Scientists have taken our diets in almost a full circle. Along the way they have created ‘food substances’ in laboratories and developed ways of genetically modifying food to ‘improve it’. Over the years, scientists have generally messed around with foods that were okay to start with.

Now research has shown that by eating a diet of vegetable, legumes, fish and poultry can lower the risk of Alzheimer’s disease among ageing adults by up to 53%.

Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasise that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.

The MIND Diet

The MIND diet was developed by a Dr Morris from Rush University and she stated; ‘in the same way our organs need nutrients the brain is no different. This means that the more a person adheres to the MIND diet, the greater the protection and the healthier they’ll be.’

The MIND diet has ’10 brain-healthy food groups’, which cover a spectrum of nutrients, healthy fats, antioxidants, and proteins that nourish the brain.

*Green leafy vegetables

*Other vegetables

*Nuts

*Berries

*Beans

*Wholegrains

*Fish

*Poultry

*Olive oil

*Wine

Research shows that the best brain foods are the same ones that protect your heart and blood vessels.

The 5 brainpower foods

Green, leafy vegetables such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.

Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod and canned light tuna. If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose omega-3 sources such as flaxseeds, avocados, and walnuts.

Berries, as they contain flavonoids, the natural plant pigments that give berries their brilliant hues. Studies have found that flavonoids also help improve memory.

Tea and coffee might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.

Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That’s good for both the heart and brain.

Well, it seems that we are on to a good thing with our desire to ‘live clean’ and eat ‘real, whole foods.’ Science is backing us up.

Other lifestyle choices mentioned to assist with brain health are – reduce stress, be creative, keep learning and

Get moving!

We are also making an effort to get moving and go for a daily walk, as well as monitoring our incidental movement throughout the day. This has been a bit of an eye opener; it’s really surprising some days how little we move.

There are also some mornings when I really don’t feel like going walking, but you know, once I have made the effort and I’m walking down the street, I’m really glad I did. It wakes me up, gives me time to think about my day; what I need to do and what I want to achieve. Of course it gets the metabolism up and running for the day, increasing the heart rate, burning the calories and improving lung capacity.

Till next post,

Live clean ‘n’ prosper.

(Sources – Harvard health Publishing – Premier Neurology & Wellness – Mayo Clinic 

The brain, food and our weight.

Today I’m writing about the brain, how it’s affected by food and it’s connection to our weight.

With Scott’s study we have some interesting conversations. Usually about the latest things he has learned. Most recently we were discussing the role of our brain plays in regards to our weight and how it’s affected by food.

I thought I would share what we have learned.

How food affects our brain

Interestingly, of our total energy input, our brain actually uses up to 20% of our body’s energy resources. The different compounds in foods affect the production of hormones in our brain, which in turn, govern our moods.

The micronutrients in fruits & veg, such as antioxidants, help to reduce free radicals in the brain, which destroy brain cells. Essential fatty acids such as omega 3 & 6 are essential for the creation and maintenance of brain cell membrane. Proteins & amino acids affect how we feel and behave. The vitamins B6, B12 & folic acid help prevent brain disease.

Most of the energy comes from processing the carbohydrates we eat, to blood sugar.

The types of carbohydrates we eat have different effects on the levels of blood sugar. There are basically 3 types of carbohydrates, starch, sugar & fibre. The ratio of these in the food affects how the body and brain respond.

Simple carbohydrates has less fibre and are therefore processed quickly. This creates more energy, however it is not sustainable. This results in an energy deficit or slump.

Having a diet that contains a broad selection of foods help keep everything balanced.

So we know that different food affects the brain. What is really interesting is that the brain then regulates how much we eat and use for energy according to our weight.

Is the brain connected to our weight?

Researchers in 1982 theorised that the brain has a ‘body weight set point’. Which means that the brain actually has a say in how we put on, or lose weight.

This is the reason that many people plateau when actively trying to lose weight. It is also why many people put the weight back on after losing it.

The set-point theory suggests that body weight is regulated at a predetermined, or preferred, level by a feedback control mechanism. Information from the body is carried to a central controller in the brain, located in the hypothalamus.

The controller uses the information to modulate food intake or energy expenditure to correct any deviations in body weight from the set-point. (Source – www.ncbi.nlm.nih.gov/pubmed/)

According to this theory, body fat percentage and body weight are matters of internal controls that are set differently in different people.

There are several different theories on how to re-set the body’s set-point. Some say it can be done through diet, others say constant intense exercise.

I think that this will vary for each individual as much as our internal controls are different.

Either way, I found it quite interesting to learn about this particular ‘brain – body’ connection.

 Till the next post,

Live clean n prosper.