What Is Collagen? Natural Foods To Boost Your Collagen That Are Better Than Supplements

Collagen is the body’s most abundant protein and helps give structure to our hair, skin, nails, bones, ligaments and tendons. This structural protein is naturally found throughout the human body (making up 80% of your skin).

Thanks to collagen, we’re better able to move, bend and stretch. Collagen is also behind helping hair shine, skin glow and nails stay strong.

So, what is collagen made of?

What Is Collagen?

Collagen is a protein made up of amino acids glycine, proline, hydroxyproline and arginine — all of which help our body’s connective tissue, skin, hair and nails stay as healthy as possible.

As we age, and the more stress we put on our body, the greater the impact on collagen production. Adding ingestible collagen to a balanced diet can help our bodies regenerate what’s been lost or broken down.

Collagen protein is different from whey and casein protein because of these high levels of amino acids. Muscular growth, joint health and an overall glowing appearance can be partially attributed to the amino acid blend in collagen.

Glowing skin food

What Are The Benefits Of Collagen?

Collagen is important for the skin in many ways:

• Collagen keeps your skin firm, plump, hydrated and supple

• Collagen Helps Smooth Wrinkles and Boost Elasticity in Skin

• Collagen influences your skin’s elasticity

• Collagen forms between one to two per cent of tissue which boosts muscle mass

• Collagen accounts for skin structuring, helping the wound to heal

• Collagen increases the strength of the nails

• Collagen improves gut health by impacting the lining of our gastrointestinal tract

• Collagen improves the quality of your hair

Types of Collagen

Collagen supplement

There are, however, about 16 types of collagen found in the body. The four main types are I, II, III, and IV.

Type I: Type I collagen accounts for about 90% of your body’s collagen. It provides structure to bones, tendons, ligaments, connective tissue amongst many other organs.

Type II: The second type of collagen is made of loosely packed fibres and found in elastic cartilage which provide cushioning to the joints.

Type III: The third type of collagen helps in building the structure of muscles and arteries.

Type IV: The fourth most important type of collagen helps infiltration, which is found in the layers of the skin.

Where does collagen come from?

The body naturally makes its collagen by breaking down dietary protein into Amino acids. The amino acids are what build the various types of protein in the body, including collagen.

HOW TO TAKE COLLAGEN

Collagen In Foods vs. Supplements

Experts recommend eating foods with collagen rather than taking collagen supplements.

Any supplement, have very limited research on whether or not we absorb these nutrients. On the other hand, nutrients in food are much more bioavailable to us. Therefore, my recommendation is to always try to eat your nutrients versus taking supplements.

9 Foods To Replace Your Multivitamins

Eating whole foods versus collagen supplements will allow you to intake more nutrients rather than limiting your intake to only collagen. Whole foods are functional because they have other properties like enzymes, fibers, etc. over only consuming collagen.

It’s probably safer to stick with a dietary approach to boosting collagen.

Plant protein

To produce collagen, your body puts the amino acids glycine and proline together with other amino acids including vitamin C, zinc, and copper.

1. PROLINE: egg whites, dairy, cabbage, mushrooms and asparagus

2. GLYCINE: chicken skin, gelatine and a variety of other protein-rich foods

3. VITAMIN C: citrus fruits, tomatoes, bell peppers strawberries and broccoli

4. ZINC: beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese and nuts & seeds

Why you should start taking Zinc today

5. COPPER: organ meats, cacao powder, cashews, sesame seeds and lentils

Continue reading “What Is Collagen? Natural Foods To Boost Your Collagen That Are Better Than Supplements”

8 Monsoon Perfect Snacks You Can Easily Make At Home (ditch the pakodas)!

It is a bliss welcoming monsoon after a scorching summer. Because of the change in season, we naturally crave hot sips and crunchy snacks. Our taste buds yearn for a cup of masala chai and mouth-watering fried snacks which go amazingly well with cold breeze and overcast skies. I agree that it is tough to resist the spellbinding aromas of deep-fried treats and other food cravings, but certain healthy foods too can be as relishing if you can think of interesting ways to making them.

Masala chai

Correct way to make chai by not damaging its health effects

Classic Ayurvedic foods and ingredients like Dahi, Haldi, garlic and many more boost your immune system, especially during the monsoon season.

Powerful spices to add to your daily diet

Pick from these 8 lip-smacking ideas to satisfy your monsoon cravings sans the calories

1.Sea Salt Popcorn with Super Seeds

Toss 2 cups of air-popped popcorn .with ½ teaspoon extra virgin olive oil. Sprinkle ½ teaspoon sea salt and 1 tablespoon toasted sunflower seeds and toss again. This wholesome snack is great for those on the go and won’t get worse after being in your bag all day.

13 types of oil you need to know about

2.Roasted Chickpeas

A roasted chickpea recipe is not just healthy but also easy to make. Preheat the oven to 200 degrees Celsius and roast Chickpea for about 35 to 45 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, combine all the spices and drizzle with olive oil. Immediately toss with spices while hot.

13 Creative Ways to Use Chickpeas

Roasted chickpea

3.Apple Sandwiches

Trim one cored apple and cut it into thick rounds. Spread half the slices with 1 tablespoon crunchy peanut butter, and then sandwich them with the remaining slices. Sprinkle some powdered cinnamon on top and enjoy. This is a light snack yet very satiating. Remember, what you snack may affect your weight, more than how much or how often you nibble.

Apple sandwich

Irresistible Desserts For The Serious Peanut Butter Lover

4.Sweet Potato Strips

Slice 1 sweet potato lengthwise into thin strips. Toss with 2 teaspoons olive oil. Roast on an oiled, nonstick baking sheet at 150oC until crisp and golden brown, for 20 minutes. Season with sea salt (store leftovers in an airtight container for up to three days).

Sweet potato toast

5.Stuffed Dates

If you are a fan of sweet and crave something sweet to eat in monsoon, this recipe is for you. Dates are sweet and also healthy. Instead of eating whole dates, you can stuff them with cheese, dry fruits such as walnuts. This is a very sweet and flavourful snack. Divide 1 tablespoon goat cheese among four pitted dates. Top them with four toasted walnuts. Delicious and nutritious!

Stuffed dates

6.Steamed Corn

For those who can’t get enough of corn this rainy season, here’s a street special recipe that you simply can’t resist. Mix 2 cups of corn, boiled with salt, 1/2 onion, finely chopped,1 tsp green chilli, finely chopped, ¼ cup of tomato, finely chopped, ½ tsp chaat masala, ½ tsp black salt, ½ tsp red chilli powder, 1 tbsp lemon juice, 2 tsp tamarind (imli) chutney & coriander mint (dhaniya-pudina) chutney and toss with fresh coriander leaves, chopped.

7. Low-fat yoghurt

Take 100 grams of 60-calorie double-toning yoghurt. Now add about five grams of seasonal fruits and berries, for a total of 100 calories. Enjoy a healthy bowl of goodness. Yoghurt is high in vitamins and minerals, which can help you live a healthier life.

Yogurt parfait

10 Yogurt Based Healthy Snacks

8.Roasted Soy Almonds

Toss 1 cup of raw almonds with 2 ½ teaspoons of tamari. Roast on an oiled baking sheet at 180 degrees Celsius, stirring occasionally until golden brown for 10-15 minutes. These snacks are easy to make and keep handy. Moreover, they are super high in proteins and healthy fats. Plus, if lightly seasoned, they can satisfy cravings for saltiness and crunch.

9.Grilled Fruit Skewers

If you are bored of eating regular fruits, grill them this time. This would make for the perfect snack also you would get the nutrition of fruits. Cut fruits like pineapple, orange, peach, plums and apples into slices and cubes. Put them on the skewer or roast them on the pan.

Fruit skewers

Foods & Habits You Need to Follow for a Safe Monsoon

Here is the correct way to make chai by not damaging its health effects

In the Western world, the word chai has become synonymous with a type of fragrant, spicy Indian tea more accurately referred to as masala chai.

This article explains Why Tea Is So Healthy for You and How to Get the Most from Every Cup

The health benefits are mostly linked to 3 main bioactive compounds:

Bioactive compounds are non-essential nutrients that may impact health.

  • Catechins are a type of polyphenol, a group of chemicals with antioxidant properties.
  • Caffeine makes you feel alert.
  • L-theanine is an amino acid to be responsible for tea’s relaxing properties.
Healthy tea

Tea consumption is linked to several health benefits like heart health, digestion, controlling blood sugar levels and more. It’s thought to improve mood and cognition and reduce the risk of heart disease and diabetes.

Tea is a source of micronutrients, including fluoride, magnesium, and zinc.

Here are Tea For Every Mood 😃

What is the Best time to have tea (chai)

Tea must never be a person’s first intake in the morning. People must avoid drinking chai on an empty stomach because it causes acidity, which in turn affects the digestive system in producing essential juices for metabolism. This eventually disturbs the body’s overall wellbeing.

Therefore, tea must be consumed at least 30-40 minutes after a big meal. Similarly, in the evening, you should accompany your snack with a cup of tea and not vice versa. Therefore, the snack must be your primary food. 

How to make healthier a cup of tea

Indians have a variety of tea. Some people have it without milk, while some prepare tea with milk and not water. Moreover, many tea lovers add masalas to it to make it tastier and healthier.

Delicious Spices With Most Powerful Health Benefits

Check out the spices that you can add to your tea and the benefits of Masala Chai
Masala
  • cinnamon
  • ginger
  • cloves
  • cardamom
  • star anise
  • fennel
  • saffron

Does Boiling tea too much is harmful

The length of time you brew your tea will vary based on the leaves. White teas should steep between one and three minutes, green for three minutes, and black for three to five minutes. Any longer and your tea will become bitter as it releases tannins. And, yes, tannins are the same compounds you find in wine.

Here’s how you should make Indian chai tea at home:

Masala chai

1. Bring water, milk and chai spices to a simmer in a small saucepan on the stove.

2. Reduce heat and add in black tea.

3. Wait for the tea to steep.

4. Strain the warm spiced mixture into a mug; this will hold back the whole spices and tea leaves.

5. Stir sweetener into your chai and sweeten to taste.

Here is the link for my favourite Masala chai bags 😃 👉 click, use DISCOUNT CODE : “detoxpri” which can be applicable on every order for any of products.

Here are 5 Healthier Sugar Alternatives to Try (And Sweeteners To Avoid)

5 side effects of tea you must keep in mind before going for that third cup of tea for the day

1.Dehydration

Excess consumption of tea may cause dehydration which calls for unwanted water retention and thus, you may feel bloated.

2.Bloating

Excess consumption of tea may cause dehydration which calls for unwanted water retention and thus, you may feel bloated.

3.Insomnia

Tea, specifically black tea, which is what is used to brew milk tea is rich in caffeine. When your body is overloaded with caffeine, especially in the second half of the day, it can cause sleep disorders like insomnia.

4.Constipation

Tea has another chemical called theophylline – when you consume too much tea, theophylline can cause extreme constipation as it dries your body and dehydrates you.

5.Anxiety and Restlessness

Tea does help in boosting your energy levels and perking you up but excessive caffeine intake can take a toll on your mental health and make you feel more anxious, restless and even sleep-deprived.

Calming Lattes that Help you to Relieve Anxiety

8 Best Foods that Boost Your Mental Health

What you put into your body can affect how you feel.

Many of us see French fries and chocolate cake as treats to cheer us up when we’re feeling down. But perhaps our perspective on food needs an update. With a few simple dietary changes, you might be able to improve both your mind and your mood.

1.Dark Leafy Greens

Nutrient-Dense Inflammation Fighter

Green vegetables

Leafy greens fight against all kinds of inflammation, and according to a study, severe depression has been linked with brain inflammation. Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, minerals, and phytochemicals.

Foods that fight inflammation

2.Walnuts

Rich in Mood-Boosting Omega-3 Fatty Acids

Walnuts

Walnuts are one of the richest plant sources of omega-3 fatty acids, and are full of antioxidants, helping to inhibit oxidation in the brain and body. Even more amazingly, these nuts can also lead to the growth of new neurons this means walnuts can help us to grow new brain cells, an essential aspect of maintaining good mental health.

3.Avocado

Its Oleic Acid Gives You Brainpower

Avocado

Avocados are power foods because, again, they contain healthy fat that your brain needs to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein and is filled with vitamin K, different kinds of vitamin B( B9, B6 and B5), vitamin C and vitamin E12.

4.Berries

Full of Cell-Repairing Antioxidants

Berries

Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available to us. They go around fixing your cells and preventing them from getting cancer and other illnesses. Antioxidants assist in repairing cells, as well as assisting in combating inflammation caused by free radical damage.

5.Mushrooms

Helpful Tools to Lower Blood Sugar

Diabetes

Here are two good reasons why mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria.

6.Onions

Layered With Cancer-Fighting Allium

Spices

Onions have been associated with a decreased risk of several cancers. Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract. These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anticancer properties.

7.Tomatoes

Packed With Depression Fighters

Depression

Tomatoes contain lots of folic acids and alpha-lipoic acid, both of which are good for fighting depression. Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine and norepinephrine — from forming in the body. Alpha-lipoic helps the body convert glucose into energy and therefore stabilizes mood.

8.Apples

Ripe With Antioxidants and Fiber

Apple

An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for periods. Apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings.

The next time you go shopping, consider adding one or more of these to your grocery list. In addition to providing general health benefits, you’ll be able to provide an outstanding source of nourishment to your brain as well.

10 Things You Need to Know About Weight Loss

No matter what time of year it is, there’s always a reason to drop a few pounds.

Sometimes, we let ourselves go a little too far and need a big overhaul to the way we eat and live. Other times, we just want to fit into that pair of godforsaken jeans before next month.

We are constantly bombarded with advice about dieting and the latest slimming fads. But what works?

There are several things to know about weight loss– and our bodies in general– that are critical to understanding regardless of your weight loss goals. By understanding these things, your chances of reaching your goal weight go up and the headaches of wrestling with your body to get it to shed some pesky pounds go down.

In this article, holistic nutritionist Priyanshi Bhatnagar investigates the latest scientific breakthroughs in fat loss, uncovering ten of the simplest ways you can shed those pounds. From the slimming secrets of soup to our brain’s response after skipping meals, what he discovers may completely change the way you think about diets, health and losing weight.

Consistency is the key when it comes to weight loss.

1. Weight is more than Fat

Weight is too general of a thing to focus on if you’re serious about getting fitter because it involves several factors including the amount of muscle in your body and water weight.

Assuming you’re doing some sort of weight training, muscle is crucial. That’s because muscle is heavier than fat, so by losing fat and gaining an equivalent amount of muscle you’d be gaining weight. However, your body would look slimmer and leaner than ever.

2. Sleep can help you lose weight

Sleep is critical for weight loss. Why?

Sleep more weight less

Well, think of sleep as taking an ice bath if you were a professional athlete after a game. An ice bath helps heal the body after intense physical effort and sleep does the same for fat-burning after a long day and, especially, a good workout.

Sleep is a time for everything in the body to recharge and optimize itself, including when most of the fat and general calorie-burning processes take place, so by getting more sleep you weigh less.

3. Ditch the weighing scale

Don’t look at the scale every single day and don’t look at it just once in a single day. Preferably, you stay off the scale and go based on body fat percentage and how you feel.

Belly fat loss

That’s because our weight fluctuates throughout each day regularly whether we’re working to lose weight or not. Part of this is because of the water content in our body, part of it the inverse relationship between body fat loss and muscle gain, as well as other regular bodily fluctuations.

4. Weight loss supplements are a worst

Weight loss supplements often promise immediate results. However, they do nothing to change your diet or physical exercise habits, ability to resist temptation, and all the other habits that made your body the weight it is now. So, even if do manage to get results, you’ll eventually end up back where you started.

Here’s are some of the side effects of weight loss pills:

• Pulmonary hypertension (potentially fatal)

• Heart disease

• Increase blood pressure

• Increased heart rate

Insomnia

• Dizziness

• Restlessness

• Weak metabolism

To create a real, lasting change, you need to change your fitness and nutrition planning.

5.You can’t just keep cutting calories

Cutting calories

“I want results fast, so I’ll just cut calories drastically and get there quicker.”

After all, the math adds up.

Right? Right?….

Wrong.

Starving yourself with too few calories is a no-no, so don’t even think of trying to fast-track your diet by eating air. Unfortunately, it just doesn’t work that way.

By starving yourself, you can cause your body to turn catabolic, a state where your body essentially starts eating muscle instead of fat to maintain itself. That can then have all kinds of bad side effects on your body.

6. Apple cider vinegar is a weight loss drink

Apple cider vinegar is a wonder elixir purportedly with the ability to lower blood sugar, cholesterol and aid in weight loss among other things.

ACV

It’s positively disgusting, however, if you’re serious about shedding some pounds, try having a little of it each day. Most recommendations say two teaspoons a day in water or tea. And feel free to throw some honey in there to take some of the edges off.

7. Water Is Your Friend

In addition to alcohol, many of the other drinks we consume regularly have huge amounts of calories. This includes:

1. Soda

2. Packed Juice

3. Sugary Lattes / similar Starbucks-like drinks

The thing is, as opposed to the kinds of necessary calories we talked about earlier, like protein and good fats, these are empty calories that simply fill us up and make us gain weight. In other words, we don’t need ‘em.

Lemon water

Don’t be fooled by those “electrolyte replenishing” drinks.

Instead, drink lots of water, which doesn’t just help you cut the calories but helps your body’s various processes run smoothly, which can help assist in weight loss.

8.This Is A Lifelong Journey, Not A Short Term One

It helps you feel fuller for longer so you eat less, sleep better, feel better, detox your body naturally, and even impacts energy levels.

Most people who lose weight gain it all back.

Weight loss

The reason is simple: the most important thing of all to know is this: healthy living, whether it’s dropping a few pounds now, a lot of pounds over the next year, building muscle, or something else, needs to be made a lifestyle.

This is more mental than anything else, but it has a profound effect on your ability to remain consistent in your effort, the prime adversary in any endeavour, including losing weight. Being fit is a lifestyle overhaul.

9.Meal Skipping, Juice Fasts and Crash Diets Will Backfire. Always

When you lose weight fast or have a crash diet, you don’t learn to eat healthier, adjust your portion sizes, or deal with whatever is triggering your overeating in the first place, so the pounds quickly return. The physical damage goes deeper. The worse the quality of a diet or the more restrictive it is, the more you end up burning precious muscle to supply energy.

You’re losing muscle instead of fat, so the weight loss is just an illusion of success.

It’s important to keep in mind that there are zero quick fixes to real, significant weight loss. Don’t pay any mind to any celebrity fad diet, they’re just playing to the impatient masses. You need to be willing to exercise more than just your body to lose weight. You need to exercise your patience.

10.How You Eat Is As Important As What You Eat

For your brain to register that you’re full, you need to focus on what you’re eating. “Physical satiety is closely tied to psychological satisfaction“.

Mindful Eating

People tell me all the time how difficult it is for them to lose weight because they love to eat, yet they never concentrate on their food—they eat while watching TV, reading, driving, and working. According to research, eating when you’re distracted results in consuming a significant number of extra calories a day.

It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

Everyone’s body is different

This is easily one of the most important points to keep in mind.

At one point or another, we all hear that XYZ celebrity, friend, or family member did some specific diet that worked wonders for them.

The thing is, everyone’s body is different and there’s more of a likelihood that the same method won’t work for you, so pay attention to your own body, and find what works for you.

Why you should start soaking, sprouting fermenting foods for optimal digestion

Nuts, seeds, grains and legumes are excellent sources of protein, healthy fat, fibre and minerals.

If you are following a more natural whole-food diet, this can lead to us eating a higher load of certain chemicals which can cause gastric, discomfort as well as inhibiting the absorption of important nutrients. They fall into the following:

Phytate

Phytate is the salt of phytic acid and is a storage form of phosphorus in grains, legumes and nuts/seeds. It reduces the absorption of minerals such as iron, zinc, magnesium and calcium to name a few.

Tannins

Polyphenols are not denatured by heat. Tannins, an antioxidant polyphenol can inhibit the digestibility of protein, minerals and starch. They bind and disable digestive enzymes in the GI tract. The most notable concern is with the minerals iron, copper, and zinc – not calcium or manganese. Vitamin B1 can also be inactivated.

Oxalate

Oxalic acid is present in various plant foods, depending on the area grown. It decreases calcium absorption. You’ve likely heard that calcium from spinach is poorly absorbed – this is because of the oxalic acids in spinach.

Enzyme inhibitors

Trypsin inhibitors and Protease Inhibitors are one of the most common types.

Consuming enzyme inhibitors can cause GI distress that allows our bodies to break down the protein, creating a long-term protein deficiency. Raw nuts and soy are known to contain these compounds.

Lectins

Lectins are found in all plants especially seeds, legumes and grains, in high amounts they can cause harm to the digestive tract lining and interfere with the absorption of other nutrients.

9 Warning Signs You Have Poor Gut Health

Gut heath

How do we reduce the harmful chemicals and release the nutrients?

It’s simple really, soaking and sprouting foods alters the chemical load by reducing the phytic acid. Phytate binds to the available minerals in our gastrointestinal tract, stopping their absorption and can lead to deficiency. It also releases good minerals, enzymes and vitamins making them bioavailable to us.

What does soaking do?

Soaking removes the phytic acid and reduces tannins, so the nuts, seeds, grains and legumes can be absorbed correctly for proper digestion. This process improves their nutrition and bioavailability.

How do you soak ?

Soaking

A general rule is the bigger and denser the food, the longer it will need to soak.

Cover the seeds, nuts grains, beans or legumes with double the amount of water and leave to soak. The longer it needs to be soaked and the more you need to change the water rinsing off the food at the same time. Always discard the soaking water.

After soaking how do we use them?

Once soaked you can use the beans, lentils, nuts or seeds in your kinds of milk, vegetable curries recipes or dehydrate them to make flours or use in recipes like granolas or chocolate. You can also do the next stage which is sprouting.

What does sprouting do?

It unlocks the nutrients and can lower the anti-nutrients making the foods easier to digest as well.

How do you sprout?

Sprouts

It’s not a complicated thing to do. Sprouting takes this one step further. After soaking drain the water, rinse, refill with fresh water and drain them by positioning the jars on the side at an angle for several hours. This allows the jar to completely drain.

Placing the jars on a sunny windowsill will help with the sprouting process. Several rinsing and re-soaking periods allows for them to eventually germinate and sprout

What does Fermenting do?

It is a method in which the seeds naturally become fermented by combining them with wild yeast and an acidic liquid. It creates probiotics. This increases healthy bacteria, helpful enzymes, minerals and vitamins.
Fermentation

Once sprouting is completed, seeds can benefit even more by being fermented. Fermentation, Uncovered

Soaked grain recipes

If you’re looking for soaked grain recipes, check out the recipes below:

Overnight Oatmeal is super simple to make and cooks up in about five minutes in the morning.

Savoury chilla is a fantastic, nutrient-dense breakfast for little ones.

Vegetable Upma is another easy morning porridge made with jowar and spices.

Amaranth parfait
Further reads

7 Natural Drinks To Improve Gut Health

Eating Fibre for a Longer Life & Happier Gut