ligament

8-great-herbal-alternatives-to-coffee-with-a-tonic-effect

8 great herbal alternatives to coffee with a tonic effect

Chicory-coffee

Chicory coffee

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Chicory root (Cichorium intybus) is derived from a plant with bright blue flowers, which belongs to the dandelion family. Used for centuries in culinary and traditional medicine, usually to prepare an alternative to coffee.

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Just like coffee beans, chicory root can be roasted, ground and boiled to make a delicious hot drink. It has a very similar taste, but does not contain caffeine. It is also a rich source of inulin. This soluble fiber can aid digestion and keep the gut healthy by promoting the growth of beneficial bacteria especially bifidobacteria and lactobacilli.

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In addition, chicory root can stimulate the liver to produce more bile, which is useful for fat digestion. &nbsp;<a href="https://www.mdpi.com/2072-6643/14/5/957" target="_blank" data-ref="Chicory: Understanding the Effects and Effectors of This Functional Food" rel="noopener">[ref. 1]</a>&nbsp;

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Chicory root can be found commercially pre-ground and baked, so it's easy to prepare. Just boil it like in a filter coffee machine, French press or espresso machine. Use 2 tablespoons for every 180 ml. water or adjust this ratio according to your preferences.

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Keep in mind that chicory root may cause digestive disorders in some people. Although inulin is great for your health, it can have side effects, such as bloating and gas.

Matcha-tea

Matcha tea

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Matcha is a type of green tea prepared by steaming, drying and grinding the leaves of the Camellia sinensis plant into a fine powder. Thanks to matcha, you get a highly concentrated source of antioxidants – in particular, epigallocatechin gallate (EGCG).

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Due to its unique chemical composition and valuable taste, which distinguishes it from other tea drinks, matcha tea is considered the highest quality tea. Its health properties are due to the high content of antioxidant and anti-inflammatory substances. Studies confirming the high antioxidant potential of tea drinks claim that it derives from the significant content of catechins, a type of phenolic compound with beneficial effects on human health. &nbsp;<a href="https://www.mdpi.com/1420-3049/26/1/85" target="_blank" data-ref="Health Benefits and Chemical Composition of Matcha Green Tea: A Review" rel="noopener">[ref. 1]</a>&nbsp;

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Here's how you can try making matcha tea:

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<ol><li>Sift 1–2 teaspoons of matcha powder into a ceramic bowl using a fine mesh strainer.</li><li>Add hot but not boiling water — the water temperature should be about 71–77°C.</li><li>Stir slowly until the powder dissolves, then stir a little more with a bamboo stirrer or a simple spoon.</li><li>The tea is ready after a light foam is formed. You can also try adding 1 cup of steamed warm milk or a non-dairy alternative for a creamy latte with matcha tea.</li></ol>

Golden-milk

Golden milk

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Golden milk is a great decaffeinated coffee substitute. This hot drink includes invigorating spices such as ginger (Zingiber officinale), cinnamon (Cinnamomum verum), turmeric&nbsp; (Curcuma) and black pepper (Piper nigrum). Other common ingredients include cardamomum, vanilla (Vanilla&nbsp; planifolia) and honey.

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You can prepare golden milk in about 5 minutes. Here's how:

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<ol><li>In a saucepan, mix 1 cup of milk or its alternative with 1/2 teaspoon ground turmeric, 1/4 teaspoon cinnamon, 1/8 teaspoon ground ginger and a pinch of pepper. If desired, add honey to taste.</li><li>Heat the mixture over low to medium heat, stirring often so that it does not burn.</li><li>Once heated, pour the drink into a glass and enjoy the refreshing taste.</li></ol>

Water-with-lemon

Water with lemon

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Water with lemon is a great way to start the day and boost your metabolism. It contains no calories and caffeine and provides a sufficient amount of vitamin C. As an antioxidant, vitamin C plays a role in your immune system and protects your skin from sun damage. It is essential for creating collagen, a protein that provides the basic structure for your skin, tendons, and ligaments.

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Just one glass of lemon water – prepared by adding juice of half a lemon to 1 cup of water provides 10% of the recommended amount for vitamin C daily.

Yerba-mate

Yerba mate

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Yerba mate is an herbal tea with a natural caffeine content made from the dried leaves of the South American llex paraguriensis tree.

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If you're looking for a coffee substitute but don't want to part with your morning dose of caffeine, yerba mate can provide it for you. One cup contains approximately 78 mg of caffeine, which is similar to the caffeine content of an average cup&nbsp; of coffee. Yerba mate is also rich in beneficial plant compounds that act as antioxidants.

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In fact, some studies have shown that it may have a higher antioxidant content than green tea. Yerba mate provides several minerals and vitamins, including riboflavin, thiamine, phosphorus, iron, calcium, and vitamins C and E. <a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2007.00535.x" target="_blank" data-ref="Just a moment..." rel="noopener">[ref.</a> &nbsp;3]&nbsp;

Black-Tea-chai

Black Tea chai 

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This type of tea is black tea mixed with strong herbs and spices. Although it contains less caffeine (48 mg) than coffee, studies have shown that this tea can improve mental alertness and concentration. This makes it a great alternative to coffee and is quite easy to prepare.

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There are different recipes, and we will give you precise instructions:

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<ol><li>Crush 4 grains of cardamom, 4 grains of cloves and 2 grains of black pepper.</li><li>In a saucepan mix 2 cups of filtered water, 3 cm slice of fresh ginger, 1 stick of cinnamon and crushed spices.</li><li>Bring the mixture to a boil, then remove from heat.</li><li>Add 2 sachets of black tea for one serving and let it soak for 10 minutes.</li><li>Strain the tea into two cups and enjoy the fragrant infusion.</li></ol>

Rooibos-tea

Rooibos tea

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Rooibos is a decaffeinated drink that originated in South Africa. Unlike coffee and other teas, rooibos is low in tannin antioxidants, which can be beneficial but also interfere with iron absorption. Despite the low content of tannin, rooibos provides a significant amount of other antioxidants and has a refreshing effect.

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Rooibos has a longer soaking time than most teas and excessive soaking does not produce a bitter taste. Instead, rooibos has a slightly sweet fruity taste, so if you love sweeter drinks, rooibos is for you.

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To brew such tea, use a tea filter to soak 1–1.5 teaspoons of loose rooibos for up to 10 minutes. If desired, you can add lemon and honey to taste.

Kombucha

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Kombucha is made by fermenting black tea with bacteria, yeast and sugar. The fermentation process creates a symbiotic colony of bacteria and yeast, commonly referred to as SCOBY. After fermentation, kombucha contains probiotics, acetic acid, and antioxidants all of which may have health benefits, including the gut and immune system. &nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0168160515301951" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 1]</a>&nbsp;

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It is possible to make a homemade kombucha if you have a mother mushroom, or try a ready-made bottled drink. The taste of kombucha can be sweeter or sour depending on whether there are added ingredients - ginger, turmeric, elderberry and others. It is also a naturally carbonated drink with a very low alcohol content.

Coffee is a favorite drink of millions of people around the world, but there are alternatives that are lower or without caffeine. We have presented you eight different drinks that can worthily replace coffee sometimes, providing useful substances such as antioxidants and polyphenols. In addition, these herbal natural alternatives have a rather tonic and refreshing effect, while coffee can dehydrate the body and have the opposite effect.&nbsp;

Бетина Цветкова

What-is-gelatin

What is gelatin

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If you've ever eaten jelly beans or marshmallows, then you've already encountered gelatin. Gelatin is a clear, tasteless protein that thickens and hardens liquid and semi-liquid foods, such as soups and jelly beans with fun shapes.&nbsp;

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Gelatin is obtained from animal collagen, usually from the bones, connective tissue, and skin of pigs, cattle, and other animals. Collagen can also be obtained from fish bones. Boiling the bones extracts the protein, which is formed as it cools.&nbsp;&nbsp;

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Collagen is the most abundant protein found in humans and animals. It is found almost everywhere in the body but is most common in the skin, bones, tendons, and ligaments. And the gelatin extracted during this process is tasteless and colorless. Dissolves in warm water and acquires a jelly-like texture when cooled. 1

Is-gelatin-good-for-health?

Is gelatin good for health? 

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Gelatin consists almost entirely of proteins, but does not contain all the essential amino acids. 1 In particular, does not contain the main amino acid Tryptophan. Here are the most common amino acids in gelatin derived from mammals:&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">Glycine: 27%</li><li style="font-weight: 400;" aria-level="1">Proline: 16%</li><li style="font-weight: 400;" aria-level="1">Valin: 14%</li><li style="font-weight: 400;" aria-level="1">Hydroxyproline: 14%</li><li style="font-weight: 400;" aria-level="1">Glutamic acid: 11%</li></ul>In terms of vitamins and minerals, gelatin is not a source of such, but one can get enough of them through other sources. Therefore, we would say that gelatin is rather useful as it provides important amino acids for various health purposes.

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Like collagen, gelatin is useful for preventing intestinal damage and improving the mucous membrane of the digestive tract, thereby preventing high intestinal permeability and the development of IBS syndrome.

Gelatin-can-improve-joint-and-bone-health

Gelatin can improve joint and bone health

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The effectiveness of gelatin has been repeatedly studied as a means of treating joint and bone problems, such as osteoarthritis.

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Osteoarthritis is the most common form of arthritis. In this disease, cartilage between the joints is worn out and with impaired function, which leads to pain and stiffness.

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In one study of 80 people with osteoarthritis, a supplement with gelatin or placebo was given for 70 days. Those who took gelatin reported a significant decrease in joint pain and stiffness. &nbsp;<a href="https://pubs.acs.org/doi/10.1021/jf205295u" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 1]</a>&nbsp;

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In another study, 97 athletes received either a supplement with gelatin or a placebo for 24 weeks. Those who took gelatin had a significant reduction in joint pain, both at rest and during activity, compared to those who received placebo. &nbsp;<a href="https://pubs.acs.org/doi/10.1021/jf205295u" target="_blank" data-ref="Just a moment..." rel="noopener">[Ref. 2]</a>&nbsp;

Gelatin-can-improve-the-appearance-of-skin-and-hair

Gelatin can improve the appearance of skin and hair

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Studies conducted on supplements with gelatin show positive results to improve the appearance of the skin and hair.

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In one study, women received about 10 grams of pig or fish collagen. They had a 28% increase in skin humidity after eight weeks of pork collagen intake and a 12% increase in humidity after taking fish collagen. &nbsp;<a href="https://onlinelibrary.wiley.com/doi/10.1111/jocd.12174" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 3]</a>&nbsp;

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Other small studies give similar results, as well as report improving hair growth; increase moisture in the skin and other effects.

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Helps-improve-sleep-quality

Helps improve sleep quality

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Some studies have shown that gelatin helps people who constantly experience trouble falling asleep, cannot sleep or have an unsatisfactory sleep if they take three grams before bedtime.

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Researchers examined the effects of gelatin on subjective sleep quality and found that it improves daytime sleepiness, daytime cognitive functions, sleep quality and sleep efficiency (sleep time/time in bed). It also shortens the time it takes to fall asleep and improves normal sleep architecture. &nbsp;<a href="https://onlinelibrary.wiley.com/resolve/doi?DOI=10.1111/j.1479-8425.2007.00262.x" target="_blank" data-ref="Just a moment..." rel="noopener">[Ref. 4]</a>&nbsp;

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Glycine in it also seems to improve sleep by a different mechanism than traditional sleep medications or hypnotic drugs, which usually means less drowsiness and side effects.&nbsp;

How-to-use-gelatin

How to use gelatin

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Gelatin thickens puddings, yogurt, candy, fruit gelatin desserts, ice cream, panna cotta, marshmallows, and others. It can be mixed with any number of liquids or semi-solid substances to create structure and shape.

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Gelatine sold commercially for culinary purposes is purified before it is dried and packaged. In addition to food products, it is also used in personal care products, cosmetics, medicinal capsules, and others.

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If you do not feed on animal sources of collagen and gelatin, and consumption of bone broth is also not an option, alternatively you can use gelatin powder.

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Using gelatin in recipes helps to add volume and smooth texture without many extra calories. It also increases the protein content by giving the recipe more nutritional benefits.

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Here are some general tips on the use of gelatin:

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<ul><li style="font-weight: 400;" aria-level="1">If you prefer not to make homemade gelatin, products such as dry gelatin powder can be found in health food stores or online.</li><li style="font-weight: 400;" aria-level="1">Hydrolyzed gelatin powder can be mixed with any kind of liquid, including hot soups, broths, and stews.</li><li style="font-weight: 400;" aria-level="1">Some people even use it in smoothies or juices.</li><li style="font-weight: 400;" aria-level="1">You can use instant types of gelatin in recipes (which usually need to be soaked in water to absorb the liquid and acquire a gel-like texture).&nbsp;</li><li style="font-weight: 400;" aria-level="1">Some types of gelatin powder are soaked in cold water, then dissolved in warm or hot water. This helps the gelatine to swell and then mix in liquid without forming lumps.&nbsp;</li></ul>

As a type of protein derived from collagen, gelatin is found in animal foods that provide us with important amino acids. These are the "building blocks" of proteins. The benefits of gelatin include supporting bone-joint health, intestinal health and cognitive function.&nbsp;

What is Gelatine Good for and  How to Use It 

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What-is-collagen?

What is collagen?

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Collagen is the most common protein in the body, and it is the main component of connective tissue that builds tendons, ligaments, skin and muscles. Collagen has many important functions, including providing structure and strength of the skin, strengthening bones, building the intestinal mucosa and others.

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There are 28 types of collagen, but four of them are the most common:

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<ul><li style="font-weight: 400;" aria-level="1">Type I: most common, found in any connective tissue;</li><li style="font-weight: 400;" aria-level="1">Type ll: located in the joints and intervertebrae discs (pillows that serve as shock absorbers of the spine);</li><li style="font-weight: 400;" aria-level="1">Type lll: the main component of reficular fibers, which are found in the skin and blood vessels;</li><li style="font-weight: 400;" aria-level="1">Type lV: component of your kidneys, inner ear and eye lens;</li></ul>

Which-foods-are-rich-in-collagen

Which foods are rich in collagen

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Foods that contain gelatin, such as bone broth, provide a certain amount of collagen. [&nbsp;<a href="https://www.annualreviews.org/doi/10.1146/annurev-food-031414-111800" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 1]</a>&nbsp;] Gelatin is a protein substance derived from collagen after preparation. Collagen is also found in the connective tissue of animals. Therefore, products such as chicken skin, pig skin, beef and fish are sources of collagen.

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Vitamin C is crucial for collagen synthesis, so you should also make sure you eat foods rich in this vitamin, such as citrus fruits, broccoli and bell peppers. [ <a href="https://www.ncbi.nlm.nih.gov/books/NBK507709/" target="_blank" data-ref="Page not available - NCBI BookshelfTwitterFacebookLinkedInGitHubNCBI Insights BlogTwitterFacebookYoutube" rel="noopener">[ref. 2]</a>&nbsp;] More research is needed to determine whether eating foods rich in collagen helps to increase collagen levels in your body, as they may not have the same benefits as supplements.

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Digestive enzymes break down collagen in food into individual amino acids and peptides. Additives may be the better choice, since the collagen in them is already degraded or hydrolyzed, which is why it is believed to be digested more efficiently than collagen than food.

Health-Benefits-of-Collagen-Supplements

Health Benefits of Collagen Supplements

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Supplementation of collagen can provide various health benefits, including:

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<ul><li style="font-weight: 400;" aria-level="1">Can improve skin health - Collagen is an essential component of the skin. It has an important role to play in strengthening the skin, as well as in elasticity and hydration. As you get older, the body produces less collagen, which leads to dry skin and the formation of wrinkles and fine lines. [&nbsp;<a href="https://www.karger.com/Article/FullText/371708" target="_blank" data-ref="" rel="noopener">[ref. 3]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Can relieve joint pain - Collagen helps to maintain the integrity of cartilage - the healthy tissue that protects your joints. As the amount of collagen in the body decreases with age, the risk of degenerative joint diseases such as osteoarthritis increases. [&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0047637416302810" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 4]</a>&nbsp;] Some studies have shown that collagen supplements can help improve osteoarthritis symptoms and reduce general joint pain.&nbsp;</li><li style="font-weight: 400;" aria-level="1">It can prevent the loss of bone tissue - your bones are made mainly of collagen, which gives them structure and strength. Just as collagen in the body decreases over time, so does bone mass decrease. This can lead to conditions such as osteoporosis. Studies have noted that collagen supplements can help inhibit bone tissue degradation. [&nbsp;<a href="https://www.researchgate.net/publication/299075110_Collagen_supplementation_as_a_complementary_therapy_for_the_prevention_and_treatment_of_osteoporosis_and_osteoarthritis_a_systematic_review" target="_blank" data-ref="Please Wait... | Cloudflare" rel="noopener">[ref. 5]</a>&nbsp;]</li><li style="font-weight: 400;" aria-level="1">May increase muscle mass - Studies have shown that collagen supplements help increase muscle mass in people with sarcopenia - this is the gradual loss of muscle mass that occurs with age. Researchers suggest that additional collagen intake may promote the synthesis of muscle proteins such as creatine, as well as stimulate muscle growth after exercise. [&nbsp;<a href="https://www.cambridge.org/core/product/identifier/S0007114515002810/type/journal_article" target="_blank" data-ref="Please Wait... | Cloudflare" rel="noopener">[ref. 6]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">May promote heart health - Researchers suggest that collagen supplements may help reduce the risk of heart disease. Collagen provides structure of your arteries, the blood vessels that carry blood from the heart to the rest of your body. Without enough collagen, the arteries can become less flexible and elastic, which predisposes the development of atherosclerosis. More studies are needed in this direction to confirm the usefulness of collagen for cardiovascular health.</li><li style="font-weight: 400;" aria-level="1">Other health benefits - in particular for healthier nails, healthy intestinal mucosa, brain function and weight control.&nbsp;</li></ul>

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Collagen supplements have several benefits related to skin, joint, bone, muscle and heart health. There is not yet enough evidence to support the purported effects of collagen on weight loss or gut or brain health. We certainly know that collagen is an essential component of bones and cartilage tissue, as well as nails and skin, for which it is fundamental.

Top 6 Health Benefits Of Taking Collagen Supplements

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Author: Rositsa Tashkova, Master of Molecular Biology and Microbiology

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During germination, chemical processes occur in the seeds, which make macro- and microelements in them more accessible to our organism when consumed. It is similar to digestion.

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Sprouts are rich in antioxidants and biologically active substances, they bring health benefits and enrich our diet. They are affordable, the seeds are cheap and easy to germinate at home. Sprouts may replace the need to take vitamins and minerals in the form of dietary supplements and pills.

Brown-rice-sprouts-(Oryza-sativa)

Brown rice sprouts (Oryza sativa)

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Brown rice sprouts are the most studied ones (white rice is the same plant, but with the hull removed). They have many benefits:

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<ul>
<li style="font-weight: 400;" aria-level="1">improve blood sugar levels,</li>
<li style="font-weight: 400;" aria-level="1">correct blood lipid levels (cholesterol),</li>
<li style="font-weight: 400;" aria-level="1">have activity against oxidative stress and others.</li>
</ul>

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These effects can not be attributed to a single bioactive compound, but rather to a synergistic interaction between all compounds induced by the germination process (i.e. GABA, oryzanol, phenols, dietary fiber, etc.), so their effect is greatest when sprouts are consumed whole rather than in the form of extracts. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Sprouted_Grains_A_Comprehensive_Review_30781547" target="_blank" rel="noopener">ref.1</a>]

Tatary-buckwheat-sprouts-(Fagopyrum-tataricum)

Tatary buckwheat sprouts (Fagopyrum tataricum)

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Tatary buckwheat is also known as green buckwheat, ku qiao, Tatar buckwheat, or bitter buckwheat. Its sprouts can be used for the preparation of pasta (containing 30% buckwheat sprouts and 70% durum wheat semolina) - its consumption has been found to reduce cardiovascular risk and metabolic disorders, such as hypertension in laboratory animals.

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Fresh-wheat-leaves-juice-(Triticum-aestivum)

Fresh wheat leaves juice (Triticum aestivum)

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The juice of the first green leaves of sprouted wheat is considered a superfood. It has been found that its intake by people suffering from <a href="/p/vidovie_talasiemiia_simptomi_i_liechieniie_afa4d9df_f99e_4122_bba7_329dd33442e4" target="_blank" rel="noreferrer">thalassemia</a> reduces the need and frequency of blood transfusions without negatively affecting hemoglobin levels.

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The possibilities for use in the treatment of ulcerative&nbsp;colitis are also explored, since it has a high <a href="/p/maghdanozt_tsielinata_i_drughi_bilki_koito_pomaghat_v_borbata_s_raka_431f42b9_91a1_4cb7_b9d4_e633b827af78" target="_blank" rel="noreferrer">apigenin content</a>.

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This juice is rich in many healthy substances: iron, calcium, magnesium, vitamins A, C, E, K and B complex, etc.

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It has an antioxidant, antibacterial and anti-inflammatory effect.

Broccoli-sprouts-(Brassica-oleracea-var.-Italica)

Broccoli sprouts (Brassica oleracea  var. Italica)

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Broccoli sprouts are rich in a variety of biologically active substances [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Sorting_out_the_Value_of_Cruciferous_Sprouts_as_Sources_of_Bioactive_Compounds_for_Nutrition_and_Health_30791362" target="_blank" rel="noopener">ref.2</a>]: the flavonoids quercetin and kaempferol, the phenolic acids synapine and ferrulic acid, glucosinolates and isotiocyanates.

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These substances are associated with a decreased risk of cancer, degenerative diseases, metabolic disorders associated with obesity, suppression <a href="/p/siennata_khriema_kakvo_ia_prichiniava_i_ima_li_iefikasno_liechieniie_8d03ed12_7efb_4591_802c_8d89e97f3607" target="_blank" rel="noreferrer">of allergic rhinitis/hay fever</a>, decreased inflammation, pain suppression and antioxidant effects.

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In human studies, broccoli sprouts have shown the ability to modulate inflammation and vascular events, suppress inflammation in those suffering from obesity and diabetes, regulate bowel functions in constipation.

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Broccoli sprouts also have an impact on the skin. May provide protection against inflammation, swelling and carcinogens in humans.