Tag: vitamin c

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 –

The Elderflower plant and Elderberries

Today’s post is about the Elderflower plant and Elderberries.

We have an elderflower bush in our garden and we know that parts of this plant are reported to be edible and have health benefits. However, we are not sure which parts, how to prepare them or the health benefits.

So, I decided to do the research to find out and, as usual, I am sharing what I found.

First, a bit about the plant

The Elderflower or Sambucus canadensis is a member of flowering plants in the Adoxaceae family. The various species are commonly referred to as elder, elderflower or elderberry. It is a deciduous shrub or small tree which grows from 3 to 4 metres high. It has lacy, umbrella-like sprays of pale flowers that bloom from spring to autumn. The fruit is a dark purple to black berry 3–5 mm in diameter, produced in drooping clusters in the late autumn.

Elders are often grown as a hedgerow plant in Britain since they take very fast, can be bent into shape easily, and grow quite profusely. For this reason, it has gained the reputation of being ‘an instant hedge’. It is not generally affected by soil type and will virtually grow anywhere sufficient sunlight is available. There are indigenous species that grow on the edge of rainforests in NSW and the Otway Ranges in Victoria and are considered important bush foods.

Many species are widely cultivated for their ornamental leaves, flowers, and fruit.

How can the plant be used?

Firstly, caution is advised when consuming this plant as the berries, bark, and leaves are actually, mildly toxic and must not be used in their raw state. Using heat destroys these toxins. Only eat elderberries after boiling them and removing all seeds with a sieve.

The aromatic flowers of the elder bush have been used in kitchens since Roman times and can be eaten raw or cooked. These flat-topped sprays of creamy white flowers have a distinctly musky and sweet fragrance.  The young leaves, by contrast, smell pretty bad. Historically, bunches of the foliage were once tied to the harnesses of working horses to ward off flies.

Historically the elderflower has been used as a medicinal plant by many native peoples and herbalists alike. The traditional uses of elderflower plants involved the whole plant, with elderflower teas, tinctures made from the bark and the fruit used for many ailments.

These plant extracts are used to treat bronchitis, coughs, upper respiratory cold infections, fever.

The berries are edible after cooking and can be used to make jam, jelly and chutney sauce. Also, when cooked, are often used with blackberries and with apples in pies. The flower heads are commonly used in infusions, giving a very common refreshing drink.

Elderflowers are also used to make a cordial that is used as a mixer with gin, ice and soda. They are also used to make Elderflower kombucha, or even Elderflower champagne, a naturally bubbly, lightly alcoholic drink made in a similar way to ginger beer.

Do the berries or flowers have health benefits?

The berries have been found to have a high concentration of compounds such as flavonols, phenolic acids and anthocyanins, which are known for their antioxidant activity. They have greater potential health benefits than blueberries and cranberries. In addition, they are very low in calories and have a much higher content of Vitamins A, C and B6 than other berries. They are also high in dietary fibre.

Elderberry extract has been found to help reduce the length and severity of symptoms caused by the influenza virus. Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. In addition, a diet high in flavonoids like anthocyanins has been found to reduce the risk of heart disease.

 

So, the takeaway from this research is that elderberry has been associated with many promising health benefits. When prepared properly, elderberry is a flavourful addition to a healthy diet and a good source of vitamin C, fibre, and antioxidants.

It may also be fun to make some Elderflower Champagne.

Till the next post,

 

Live clean n Prosper

Sources – Wikipedia – Renaissance Herbs – The Mudbrick Herb Cottage – Jamie Oliver – Healthline –

A bit about Celeriac

Today’s post is about celeriac.

We recently tried this vegetable, prepared as chips. It was when we were eating them that I realised that we knew very little about this vegetable. So I have done some research and this is what I have learned.

What is celeriac?

It is a variety of celery, grown for its bulbous root. It is also known as celery root or knob celery. Historically popular in European and Mediterranean cuisine, the earliest documentation of this root vegetable dates back to the 1600s.

Both celeriac and celery belong to the same plant species: Apium graveolens. However, they do not come from the same crop because they require different types of growing conditions.

Celeriac partially grows underground and is harvested with a small tuft of leaves, which are still edible.

The root is pale and resembles a potato or turnip. Its mild flavour is similar to that of celery and parsley. Washed and peeled celeriac can be eaten raw or prepared using different cooking methods.

Does it have any health benefits?

Packed with fibre and vitamins B6, C and K. Celeriac is also a good source of antioxidants and important minerals, such as phosphorus, potassium and manganese.

It contains high levels of sodium, which aids in removing surplus water and acids from the body. As a result, consumption of this vegetable helps to reduce the stiffness of the skeletal muscles and relaxes the system.

Being high in vitamin K and phosphorus may help in bone metabolism and reducing the risk of osteoporosis. Vitamin K is especially important for bone health because it may help promote calcium absorption and inhibit bone deterioration.

Celeriac contains antioxidants, which are anti-inflammatory — they work by fighting against harmful free radicals, thus protecting healthy cells from damage.

Consuming foods that are high in vitamin C, such as celeriac, could help a person reduce their risk of high blood pressure by improving their ascorbic acid levels.

However, it’s important to note that boiling vegetables can reduce their vitamin C content by up to 50%. It’s unclear how cooking affects vitamin K. Using alternative cooking methods such as steaming — may prevent some vitamin loss.

How to eat it

Celeriac is often used as a healthier, lower-carb alternative to potatoes, with only 5.9 grams of carbs per 100 grams of cooked vegetable. As a raw vegetable, 100 grams contains only 42 calories and 0.3 grams of fat.

It is a multipurpose vegetable that can be prepared in various ways, both cooked and raw. When cooking, you can roast, boil, steam, grill, fry or sauté this vegetable.

It combines well with meats such as pork, lamb and duck and herbs like bay leaves and thyme. Popularly used in casseroles, stews and soups, but can also be mashed or baked. Mashed celeriac is best when mixed with other root vegetables like potato to create a smoother consistency.

Raw, it’s crunchy and has a nutty, mild celery-like flavour that makes it perfect for adding slices to salads or grated into coleslaws.

So next time you are wondering how to change up your dinner menu, why not try some celeriac.

Till the next post,

Live clean n prosper.

Sources – Mercola.com, Dept. of Health W. A., Healthline, Medical News Today, Wikipedia