Collagen is the primary building block of the skin, bones, ligaments and tissues.
If you’re looking for a collagen boost, several foods are high in collagen, including bone broth, fish and shellfish, citrus fruits and berries.
Collagen supplements are another popular way to top up the body’s dwindling supply of collagen.
What Foods Have Collagen?
These days, you can’t go into the wellness aisle of any grocery store without seeing tubs and tubs of collagen. It isn’t a coincidence that collagen has soared in popularity in recent years. It’s the body’s most abundant protein that provides support and structure to the body.[1]
People may need to learn that collagen already exists in many foods. Many people already nourish themselves with staple foods, such as chicken, seafood, bone broth and fruits, which naturally contain collagen. Here are the best foods high in collagen, plus a look at collagen supplements.
What Is Collagen?
Collagen plays a vital role in the body. It’s a naturally occurring protein that provides structure to the skin, bones, ligaments, tendons, and cartilage.
It may help to think of collagen as the frame of your mattress. Much like a frame supports a mattress, collagen supports the skin’s structure. Since collagen is the most abundant protein in the body, so many parts of the body make use of its benefits. It may improve joint health, strengthen bones and improve the appearance of skin and hair.[2]
Unfortunately, collagen supplies dwindle with age. Genetics and lifestyle habits can ultimately affect the rate at which this degradation occurs. Free radicals, such as UV rays, smoking and air pollution, can all contribute to the signs of aging skin.
Adding more collagen to your diet and supplements can help counteract these effects.
Collagen in Food
Are you interested in taking a food-first approach to collagen? These collagen-rich foods deliver taste and health benefits.
Bone broth
Bone broth has always been one of the best sources of collagen, even before Gwyneth Paltrow put it on the map. It’s broth made from animal bones, such as beef and chicken. When these bones are boiled, the collagen in connective tissues breaks down into gelatin, which is more easily absorbed by the body.
There are many flavorful ways to enjoy bone broth, from using it instead of water when cooking to adding it as a base for stews to drinking it straight up.
Skin-on chicken
That mighty crunch of chicken skin is reason enough to leave the skin on. Here’s another: it’s rich in glycine, the primary amino acid in collagen. Glycine may increase collagen production.[3]
There are 1.23 grams of glycine per 3.5 ounces (100 grams) of chicken skin.[4] But since chicken skin is higher in fat and calories than skinless chicken, it’s best to consume this form of collagen in moderation.
Berries
The nutritional power of berries is not to be understated. Raspberries, blueberries, strawberries or blackberries are indirect sources of collagen. Much of this concerns the fact that they’re rich in vitamin C. Research has found that vitamin C may support collagen building and structure.[5]
Blueberries, for example, contain 25 percent of the recommended daily value of vitamin C.[6]
Citrus fruits
Like berries, citrus fruits don’t produce collagen. Instead, they have hefty doses of vitamin C, supporting pro-collagen, the collagen precursor. Some of the best fruits to squeeze collagen benefits out include lemon, lime, orange, and grapefruit.
Fish and Shellfish
Seafood is already an essential part of a healthy diet. But here’s another reason to dive into the sea: shellfish are chock full of collagen. Marine collagen is mainly type 1 collagen, the body’s most abundant form of collagen.
Many collagen supplements source their collagen from seafood, such as the bones, skin, scales and fins.[7]
Sardines, salmon, cod, and halibut are the best fish high in collagen. For shellfish, load up on shrimp and oysters.
Collagen Supplements
If getting enough collagen in your diet is a concern, collagen supplements make a great addition to any wellness routine.
Collagen supplements come in many forms, such as powders and capsules. As collagen’s popularity soars, new creative ways to try it are emerging, such as liquid collagen drinks, gummies and coffee creamers.
Most collagen supplements contain hydrolyzed collagen, also known as collagen peptides. They are collagen that has been broken down into a more absorbable form via a process called hydrolysis.[8]
There are so many delicious and creative ways to utilize collagen peptides. It can be added to almost any meal or recipe, from soups to smoothies to desserts to oatmeal.
Collagen in coffee is another winning combination. Since collagen easily dissolves into liquid drinks, add a scoop (or two) to your morning brew.
Collagen is the body’s most abundant protein. It provides structure to the skin, bones, cartilage and tendons. The benefits of collagen include plumper skin, increased muscle mass and healthier joints.
Eating collagen-rich foods helps increase production. Dig into chicken, bone broth, berries and seafood. If you need more than the food-first approach, you can also top collagen’s dwindling supply with collagen supplements.
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July 2nd 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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There’s nothing quite like a cool, crunchy salad on a warm summer’s day. They’re family-friendly and great for summer potlucks and get-togethers. Summer is the perfect time for them too, since gardens and farmer’s markets are bursting with produce. We don’t do a lot of bread around here, so I wanted to recreate the classic […]
Is it time to give your hairstyle and scalp a breath of fresh air? Say hello to the undercut hairstyle, a fashion-forward solution that can elevate your look and promote skin health.
By significantly reducing hair volume, undercuts allow for improved air circulation around the scalp. The result? Less trapped heat and moisture — factors that can contribute to fungal infections, scalp acne, dandruff, and dermatitis.
Whether you’re battling irritation or want to give your “do” a new lease on life, continue reading to learn how undercut hairstyles can be your ally in style and scalp health.
Hair’s what to know!
What is an undercut?
An undercut involves shaving or cutting hair very short on the sides or back of the head while leaving the hair on top longer.
Originally popular in men’s hairstyling, the undercut has crossed gender boundaries and gained popularity among peeps seeking a hairstyle that stands out.
It’s a style that offers a stark contrast and is often used to add an edge to an otherwise conventional look. So whether it’s a side undercut, undercut pixie, mullet undercut, or nape undercut, these hairstyles for women, men, and folks of all genders enhance individuality while offering practical benefits like reduced drying time and less hair maintenance.
Benefits of an undercut
Choosing an undercut means embracing a hairstyle with a “heady” mix of aesthetic and practical benefits. Here’s why an undercut might be the refreshing change you need.
It’s a unique look
Ready to turn heads? The standout feature of an undercut is undoubtedly its unique appearance. Hidden under the longer layers, it packs a punch of boldness you can flaunt or conceal — whatever fits your vibe. You can control the reveal, whether you’re showcasing that edgy undercut for a night out or keeping it classy for the office.
It’s perfect for thick hair
Got a mane that’s more lioness than laid-back? An undercut might be your new BFF. Strategically shaving or trimming the hair short on the sides or back dramatically dials down the volume. This means your thick, voluminous hair becomes way easier to manage and style, turning a heavy head of hair into something light and breezy.
And the best part? You get to keep all the styling potential without any of the hassle. It’s a practical solution that doesn’t sacrifice style for comfort.
It expedites drying and styling
Are you chasing the clock every morning? An undercut could slash your prep time. With less hair to fuss over, you can breeze through your washing, drying, and styling routine faster than you can say “snooze button.”
This trimmed-down approach is a time-saver and reduces the daily wear and tear from blow dryers and straighteners, keeping hair healthier in the long run.
It may promote healthier hair
Undercuts reduce your scalp’s weight and improve hair follicle airflow. This keeps the scalp cooler and reduces the buildup of sweat and oil that can lead to scalp irritation, dermatitis, and dandruff. As a result, undercuts could lead to more robust, healthier hair growth.
Types of undercut hairstyles for women
Ready to shake up your style with a cool undercut? Here’s a rundown of some options to add a dash of daring to your daily look:
Classic side-swept undercut
Are you looking for a dramatic change without total commitment? Try the side-swept undercut.
This style features a sleek shave on one side of the head, just above the ear, while keeping the hair on top and the other side longer.
It’s perfect for folks who love to play with contrast — sweep the top hair over to the shaved side for an instant bold statement.
Hidden undercut
If subtlety is more your speed, this undercut is a wicked choice. It’s a shaved area tucked away at the back of the head or underneath the top layer of hair so that it can play a fantastic game of hide-and-seek.
Wear your hair down for a business-as-usual look, or tie it up to reveal a sneaky, stylish surprise. It’s an excellent choice for peeps wanting a touch of edge.
Design undercuts
Are you feeling bold and artistic? Design Undercuts take personal expression to the next level. These chic undercuts are masterpieces, boasting intricate geometric patterns, sweet floral motifs, or any design that speaks to you.
Tapered undercut
Do you prefer a more understated yet stylish look? The tapered undercut starts very short near the ear and gracefully lengthens as it ascends the head, blending with your other locks.
It’s a softer version of the undercut that pairs beautifully with bob or lob cuts and offers a gentle nod to the undercut trend without going full-throttle.
Takeaway
The undercut hair offers both style and substance. It reduces styling time and promotes scalp health. By alleviating the weight and allowing the scalp to breathe, undercuts can help minimize issues like overheating and irritation, especially during warmer months.
Whether you’re drawn to the edgy designs or the subtle tapered style, an undercut could be a clever hack to simplify your morning routine. More time for coffee, less time with the comb!
Read the full article here:
https://greatist.com/discover/undercut-women
Protein farts are a common, albeit smelly, side effect of high-protein diets. They happen because of how proteins are digested. But(t) don’t worry! We have some tips to help you say goodbye to those pungent protein toots without giving up your gains.
What are protein farts?
Protein farts are episodes of flatulence that don’t smell too pleasant! They’re generally due to upping your protein intake from supplements like protein shakes.
And while these butt whistles may be embarrassing, you’ll be glad to know they’re generally harmless.
What causes protein farts?
Farts consist of different gases. The most stinky odors usually come from your gut bacteria, producing sulfur-containing compounds as they break down food. The main culprit is hydrogen sulfide, which gives off a characteristic rotten egg smell, yum!
But why do your protein choices lead to thunder from down under?
Well, there’s not much evidence that a high-protein diet causes protein farts. However, there’s some anecdotal evidence that supplementary protein — like protein bars, protein shakes, and powder powders — increases flatulence, but it’s likely due to non-protein ingredients like lactose.
Supplements containing whey protein or casein are derived from milk and are high in lactose, which can increase flatulence. If your body can’t properly digest lactose, it ends up in your colon, where bacteria feast on it, producing — you guessed it — more gas and cheek flapping.
So, whey protein can throw a curveball for those who are lactose intolerant or sensitive. Surprisingly, it might also stir up digestive drama even for folks who typically handle dairy like champs, potentially due to additives like fart-inducing sweeteners or thickeners.
Some people may also have more significant issues digesting protein. Proteins are big, complex molecules — breaking them down is no small task for your gut. Plant-based protein supplements, like those based on soya beans, may also worsen flatulence.
FYI: Another reason why flatulence is common with protein powders and supplements is due to the addition of artificial sweeteners in the powders and bars, like sugar alcohols, sucralose, sorbitol, xylitol, and stevia.
6 tips to prevent protein farts
If you’re looking to continue your protein regimen without becoming a walking, talking whoopee cushion, here are some strategic adjustments you can make:
1. Ease into it
Don’t just dive into the deep end with your protein intake — wade in slowly. Gradually increasing the amount of protein you consume allows your digestive system to adjust without getting overwhelmed. This step-by-step approach can help minimize the likelihood of excessive gas.
2. Stay hydrated
Keep the water flowing. Drinking plenty of water is crucial as it helps your digestive system handle higher protein levels more efficiently. Proper hydration aids in the breakdown and absorption of nutrients, which can help prevent gas buildup.
3. Consider enzyme supplements
Sometimes, your body needs a little extra help. Enzyme supplements like Beano or Lactaid can be game-changers, especially if you consume proteins that your body struggles with. These supplements help break down proteins and lactose, making digestion smoother and less gassy.
4. Mix up your protein sources.
Variety isn’t just the spice of life — it can also be the solution to your protein fart problems. If whey protein tends to upset your stomach, explore other options like plant-based or animal-based proteins that might be easier to digest. Diversifying your protein sources can also ensure you get a broad range of nutrients.
5. Mind your mix-ins
What you blend your protein powder with can make a big difference. If you’re whipping up a protein shake, be mindful of adding high-fiberfruits and vegetables, as these can also increase gas production. Try to find a balance that allows you to enjoy the benefits of protein and fiber without the extra flatulence.
6. Probiotics might help
Introducing probiotics into your diet can improve your gut health, which can help manage and reduce gas production. Whether through supplements or probiotic-rich foods like yogurt, kefir, or sauerkraut, boosting your gut flora can aid in better overall digestion and less discomfort from gas.
Takeaway
Protein farts are a rather windy side effect of a high-protein diet, but they don’t have to knock you off course. Try easing into your protein consumption, staying hydrated, diversifying your protein sources, and integrating enzyme supplements or probiotics to max those gains, minus the stink bombs!
Read the full article here:
https://greatist.com/health/protein-farts
A low-carb diet reduces the amount of carbs you consume. It prioritizes the two other macronutrients: protein and fat.
Many restaurants have traded in cheap, unhealthy ingredients for low-carb fast food options.
Need fast and convenient meal ideas? Here are the best low-carb foods to eat at your favorite fast food establishments.
Burgers, fried chicken and tacos — oh my. Fast food options are endless, but they’re not always the healthiest. Thankfully, many fast food restaurants have started offering options for those on a low-carb diet, such as keto.
Below is a selection of low-carb fast food options from popular restaurants, such as Wendy’s, Starbucks and Chipotle. From a quick breakfast on busy mornings, to lunch on-the-go, to a midday snack, there’s something for every craving.
What Are Low Carb Foods?
If you’re following a low-carb diet, the goal is to aim for a carb intake that’s 26 percent or less of your total calories.[1]
This typically results in less than 130 grams of carbohydrates per day.
Research has found that lowering your carb intake may help you lose weight.[2]
On a low-carb diet, focus on eating low-carb foods that are filling and nutritious. You can round out the rest of your plate with the other two macronutrients: fat and protein.
Some of the best low-carb foods include:
Animal proteins: chicken, eggs, fish, beef
Leafy green vegetables: spinach, romaine lettuce, kale, collards
Nuts and seeds: flax seeds, pumpkin seeds, walnuts, pecans, almonds
Savor this list of low-carb fast food options that won’t break your diet.
Starbucks Sous Vide Egg Bites
Starbucks has earned a reputation for offering delicious and healthy low-carb meals. One of the coffee spot’s most popular options is its sous vide egg bites, which come in three mouth-watering flavors.
The bacon and gruyere sous vide egg bites are a crowd-pleaser for a litany of reasons. It’s low in carbs (9 grams) and high in protein (19 grams). Most importantly, it features cheese and bacon.[3] If you’re feeling ambitious, you can make your own egg bites at home. These bites taste so good, you won’t believe you aren’t sacrificing health for flavor. They pair well with the Starbucks keto white drink—-another low-carb favorite.
Chipotle Burrito Bowl
Chipotle is a popular hub for Mexican fare. Among the most ordered items on its menu are the burritos. In this dish, a large flour tortilla is filled to the brim with toppings. This includes meat, beans, rice, vegetables and sauce. Sounds delicious but can rack up to 70 grams of carbs.[4]
A burrito bowl is the perfect low-carb alternative. To order a keto-style burrito bowl, skip the tortilla and order your choice of protein, vegetables and guacamole (for healthy fat). Can’t live without rice? Some restaurants may offer cauliflower rice as a low-carb stand-in. In addition to Chipotle, you can order similar burrito bowls from other Mexican restaurants, such as Qdoba Mexican Eats and even Taco Bell.
KFC Grilled Chicken
Believe it or not, Kentucky Fried Chicken serves more than fried chicken. The grilled chicken may not have the same crunch, but it features the same signature blend of herbs and spices.
Another reason it’s finger-lickin’ good? Each piece has 0 grams of carbs.[5]
Keep the low-carb theme going by passing on carb-loaded sides, such as macaroni and cheese and French fries. Instead, munch on green beans (7 grams of carbs per 1 cup) or coleslaw (16 grams of carbs per 100 grams).[6][7]
This simple, low-carb meal goes down easy when served with KFC’s buttermilk ranch. It has only 1 gram of carbs per serving.
Chick-fil-A Grilled Chicken Nuggets
Chick-fil-A’s grilled chicken nuggets are a slam dunk. An eight-pack has 25 grams of protein and 1 gram of carbs.[8] Each bite-sized piece is a heck of a lot healthier than the fried counterpart. Fried chicken contains saturated and trans fats. If eaten regularly, fried foods have been found to increase your risk of a heart attack.[9]
Wendy’s Avocado Chicken Salad
Wendy’s must’ve had low-carb dieters in mind when its team tossed around the idea for its avocado chicken salad. With only 7.5 grams of carbs and a hefty 32 grams of protein, it’s the perfect salad to grab when you need something healthy, quick and affordable.[10]
This powerhouse salad is made with an array of fresh, clean ingredients. It features lettuce, cheese, diced tomatoes, avocado, Applewood smoked bacon and grilled chicken breast. Everything comes together with a creamy southwest ranch dressing.
Lettuce-Wrapped Burger
Since burgers appear on almost every fast food menu, it helps to have a low-carb menu hack in your back pocket. In this case, the trick is to hold the bun. They usually have more than 55 grams of carbs.[11]
Luckily, most restaurants offer a lettuce wrap option. Or you could eat the patty on its own. It’s not so bland once you dress it up with low-carb toppings like onions, tomato and lettuce. At 0.3 grams of carbs per teaspoon, mustard is a healthier option than ketchup.[12]
Hot tip: Cheese and bacon are high-fat toppings that are fine in moderation.
If you’re on a low-carb diet, fast food isn’t out of the question. Many popular restaurants now cater to those on a low-carb diet. For example, you could order grilled chicken instead of fried chicken at KFC. Or you could turn your normal burrito at Chipotle into a flavorful and filling burrito bowl. Going to a burger joint? No problem. Hold the bun and ask for lettuce wrap instead. Try any of these low-carb fast food options to help keep your diet flexible and fun.
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