It is about 80% sugar, so we may not benefit from Winnie the Pooh-level quantities of the stuff. However, I disagree with anyone who says it’s no different from standard white sugar – and there’s plenty of science out there to back me up. There are so many things that are awesome about honey as opposed to sugar.

Note that a lot of the studies looking at these effects use unprocessed honey, rather than the supercheap, super runny honey you can get in the supermarket. But you don’t have to spend a fortune on imported Manuka honey. Local honey is usually unprocessed, just as good, and supports local bees and their keepers.

Here are 8 gifts that honey provides any day of the week:

1. Honey is more effective than cough syrup for sore and scratchy throats. It’s an instant soother, and also anti-bacterial, anti-viral, anti-fungal and anti-inflammatory, so ticks all your winter virus boxes.

2. Its wonder-nutrients can handle a little heat, so go ahead and stir a little into porridge and herbal teas – thyme tea, chamomile tea and ginger tea are all excellent choices for sore throats.

3. It’s also great for cuts, ulcers, and minor burns – it’s a natural antiseptic, plus the propolis stimulates collagen building.

4. There are over 500 polyphenols in the propolis alone in honey, which is why it has so many anti-inflammatory, antioxidant, and other health-giving properties.

5. Polyphenols (such as those in honey) are food for your microbiome, which is the frontline of your immune system.

6. Polyphenols also help with blood sugar management – and indeed honey has shown anti-diabetic effects in people with Type 2 diabetes, such as improving fasting blood glucose levels.

7. Honey may help reduce cholesterol and triglyceride levels too.

8. Local beekeepers are more likely to use sustainable approaches, which means buying local honey supports the pollinators and general ecosystem where you live.

Local honey finder – England, Scotland, Wales

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post 8 things that are awesome about honey appeared first on Silver Magazine.

It would probably be fair to say that most of us are partial to a sweet treat every now and then, however it might make us feel guilty. Instead of reaching for a bar of Dairy Milk or chocolate digestives, buy yourself some good quality dark chocolate. Here are the benefits of dark chocolate, and all the reasons why it’s actually kind of good for you.

The antioxidants in dark chocolate

Catechin, epicatechin and procyanidins, are just a few examples of antioxidants found in cocoa. The role of antioxidants is to help neutralise harmful, unstable atoms and reduce the damage caused by oxidation. Oxidation in the body is the damaging of cell membranes, made worst by many different things such as smoking, alcohol, sunlight, or pollution.

These antioxidants have been shown to reduce blood pressure, reduce the risk of clotting and increase blood circulation to the heart. All these things happening in your body result in you having a happy and healthy heart. Dark chocolate is one of the best sources of antioxidants you can find. Look for chocolate that has a cocoa content of 70 per cent, or more.

What happens to your immune system?

When our immune system is under stress, it finds it hard to fight off anything that the body knows isn’t good for us. In order to keep our immune systems healthy, we need to maintain a healthy diet and lifestyle.

Flavanols. A term many of us may be unsure about. They’re compounds which prevent the immune system from going into overdrive, and reduces our oxidative stress. Sounds like something we all might need. Reducing our oxidative stress is important because the damage caused by oxidation can result in lifelong disease. With the oxidative stress contributing to the natural ageing process, reducing this can also help you age at a slower rate.

Helps to keep your skin radiant

Having radiant and healthy-looking skin may feel harder to achieve as we get older. After years of applying makeup and UV damage from the sun, we need to find ways to protect our skin. Good quality dark chocolate is packed with vitamins and minerals such as copper, iron and magnesium.

Another important mineral in dark chocolate is manganese. It supports the production of collagen, which is essential for healing human skin cells. Chocolate keeps your skin healthy-looking? Sign me up.

Read more: What are the benefits of collagen?

Reduces your cortisol

One hormone we want to avoid having too much of is cortisol. It’s the main stress hormone in the human body, and when levels stay high it can cause us chronic stress.

Studies have been done and found that eating dark chocolate can reduce cortisol levels. This may be related to dark chocolate’s effect on heart health. So, if you’re sat in a stressful meeting, munch on a couple of squares of dark chocolate to help you get through it.

Improves brain function

Remember I mentioned flavanols earlier? Well, these seem to have another benefit, too. And what a better benefit to have, than improved brain function?

Flavanols can help us have better reaction times, improved attention and stronger memory. Harvard University has done studies showing the benefits of the short-term and long-term consumption on brain function. There was evidence of improved brain blood flow, oxygen levels and nerve function. Eat dark chocolate, you’ll help your brain. Bulk buying it may be the way forward.

(Image: Pexels)

Great for your gut

Dark chocolate is considered a prebiotic. Not to be confused with probiotic, a live microorganism known for restoring the gut. In simple terms, prebiotics are a type of fibre which encourages the growth of bacteria, beneficial for a healthy gut.

Healthline have release studies on the findings that dark chocolate can decrease hunger and appetite. Eating small amounts of dark chocolate reduces the level of the hunger hormone, ghrelin. A couple of chunks as a snack, or after a meal, will leave you feeling full for hours.

So, the benefits of dark chocolate can be great for you and your body. We’re all going to want to run to the shops right away. However, it’s all about balance. Too much of anything can ruin the positive effects it may have. Next time you buy a bar, share it with a partner or a colleague at work.

Tasting your chocolate

you should have a rich and flavoursome experience

Having given you all the science you need to eat chocolate without feeling the guilt, make sure you’re tasting it properly. If you thought scoffing it down without thinking was the way to go, think again. Here’s how to REALLY taste your chocolate.

Start with a good quality bar

Starting with buying a good quality dark chocolate bar will make all the difference. The main thing to look out for is the cacao content. 70 per cent or above is what you are looking for. This number will tell you that the chocolate bar is packed with high amounts of nutrients for you body.

Use your senses

Almost like with wine tasting, you can use all five of your senses to fully indulge in the chocolate you’re eating. Take care to smell the aromas of the chocolate when opening your bar. The chocolate should be a deep brown colour, and have a smooth finish. When picking up your chocolate, it shouldn’t melt in your hands. Listen to the chocolate snap as you break of a piece off. Slowly chew the block of chocolate, for a rich and flavoursome experience.

Store your chocolate properly

Make sure you keep your chocolate tightly wrapped in its packaging. You don’t want anything to alter its taste. Keep it in a cool, dry place at room temperature.

Try different origins

Cacao trees are grown in many regions across Central and South America. They thrive in regions with high humidity, and lots of rain. Although they have similar growing conditions, when processed into dark chocolate, the cacao beans can acquire different tastes. Why don’t you try them all? See which one is your favourite.

Ellie Mongey

Having a three month break from uni, where she’s studying marketing, Ellie can normally be found in a coffee shop, on the beach or spending all her money on food. 

The post 6 reasons you should be eating dark chocolate appeared first on Silver Magazine.

If you’re keen to boost your collagen but you’re not mad for going the marine route, and would rather something vegan or vegetarian, don’t worry. What you eat can really make a difference.

If you want to know more about how to generate more collagen in a vegan or vegetarian diet, read this article.

This tasty and easy-to-make tofu rice bowl is vegan and includes lots of the nutrients needed to help your body boost its collagen. It’s a superfood meal that packs a delicious garlicky, gingery punch.

Vegan Collagen Bowl (serves 2)

Ingredients

• 100g short grain brown rice (or brown basmati if you can’t find short grain)
• 1 vegetable stock cube
• 300g firm tofu
• 2tbsp cold-pressed olive oil
• 3-4tbsp tamari or soy sauce
• 1/2 thumb fresh ginger, grated
• 1 bulb garlic, minced or finely chopped
• 100g green beans
• 1 onion
• 50g pine nuts
• 200g spinach
• 1-2tbsp tahini
• Approx. 1 cup water

Method

Ideally soak the rice overnight in water then rinse well before starting.

1. Bring the rice to the boil in a pan of water with the vegetable stock cube crumbled in then simmer, covered. It will need about 40-45 minutes

2. Slice the tofu into cubes and marinade in a mixture of olive oil, tamari or soya sauce, ginger and garlic

3. Top and tail the green beans and chop them into 2cm lengths, and add them to the cooking rice about 15-20 minutes in

4. Finely chop the onion and fry until soft and starting to caramelise – then keep in a small bowl ready to stir into the rice later

5. Gently stir fry the tofu and pine nuts until starting to brown – you may not need any extra oil as the marinade coating the tofu may be enough – keep the marinade separate for the sauce

6. Steam or boil the spinach for 1-2 minutes, until it softens

7. Vigorously stir the tahini into the marinade, gradually adding water until the consistency is of a thick but pourable sauce

8. Time for assembly: drain the rice and beans, stirring in the onions, and serve into bowls; layer the spinach on top, sprinkle the tofu and pine nuts to make the final layer, and serve with a jar or small bowl of the tahini dressing.

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post Vegan collagen-boosting bowl recipe appeared first on Silver Magazine.

As we age, our bodies produce less collagen. Our skin is built of 95 per cent collagen, which is responsible for its ping-back-ability. As it reduces, fine lines and wrinkle begin to appear. 

By increasing ingredients in our diet that help build and protect collagen, we can support and nourish our skin. You’ll reap the benefits of reduced fine lines, and an increase in the skin’s UV protection.

But collagen isn’t just about your skin. The same nutrients that keep your skin youthful are required for flexible joints, strong bones and a healthy gut. They’re all made of connective tissue, and therefore all require the same raw materials. The largest of which is collagen.

Building collagen in your diet

Collagen is a protein structure, which we can create from amino acids. Although amino acids are the basis for building collagen in the body, you’ll need extra minerals and nutrients to complete the repurposing of the amino acids.

Read how to get amino acids in your diet in part 1: The benefits of collagen in your diet – and what if you’re vegan?

Here are the specific vitamins and nutrients you’ll need to support the production of collagen, and what foods you’ll find them in.

Vitamin C

Fruit is a good source of vitamin C, and so are green leafy vegetables, onions and herbs. The less cooked the better – so garnish meals with fresh herbs in the winter to increase your intake.

Vitamin C is also an antioxidant, which means it can protect the skin from sun damage and other causes of photoageing. High levels of vitamin C were given to 4,025 women aged 40-74 in one study, and they reported fewer wrinkles and an improvement in dry skin.

Copper

Nuts and seeds are not just great for proteins, they are also a good source of copper, another co-factor for making collagen – and you may be pleased to hear that so is dark chocolate. 

Iron

Tofu, beans, chickpeas, lentils, spinach and chard are useful vegan sources of iron – and so is dark chocolate. Eating them with something rich in vitamin C helps you to absorb more of this mineral, so fruit dipped in dark chocolate, perhaps, or a chickpea salad with raw baby spinach  leaves. If you like blackstrap molasses, that’s also excellent for iron – it’s great in porridge and flapjacks.

Vitamin E

Vitamin E is known to help reduce collagen degradation, and a number of studies have also looked at how well it works in combination with vitamin C and other antioxidants.

You can find vitamin E in nuts, seeds, spinach, chard and avocados. There’s a bit of a theme developing here in terms of foods rich in collagen ingredients – time for some nutty spinach salads, perhaps?

Zinc

Zinc deficiency can have a detrimental effect on collagen production, but you can get plenty of zinc from nuts and seeds too. Zinc-rich foods like nuts were among those associated with fewer wrinkles in a Monash University study of 453 elderly Greeks, Swedes and Australians.

You can also get good levels of zinc from tofu, lentils, chickpeas and oats.

Silicon

Silicon is understood to help form crosslinks in collagen that provide structure and enable some of collagen’s properties and functions.

The most silicon-rich foods are green beans, bananas, wholegrains – and beer! Unfortunately alcohol seems to be one of the causes of collagen degradation, though, so go easy on those craft ales.

Research suggests that we absorb less silicon the older we get, especially females, so we may need to top up with a supplement – or eat lots of green beans and bananas.

Collagen protection

Some nutrients can protect the collagen that you’re making from sun and smoke damage, as well as natural ageing. Eating a rainbow of fruit and vegetables will give you a broad range of these, as many of them are pigments that give foods their colour. Some that have been studied for their skin protection include:

Lutein and Zeaxanthin

Lutein and zeaxanthin are both yellow pigments found in dark green, leafy vegetables including spinach and kale. Lutein seems to be able to protect the skin by absorbing blue-light and quenching free-radicals that may be produced in the skin after exposure to sunlight.

One study showed that a daily dose of 10mg lutein was effective at improving skin quality, but adding zeaxanthin more than doubled the benefits. Skin hydration increased by 60 per cent, skin elasticity by 20 per cent and the amount of superficial lipids present in the skin by 50 per cent. Those same lipids were oxidised 64 per cent less than without the lutein and zeaxanthin, so that’s a significant amount of protection. This is no surprise, as nutrients that are found side by side in nature often work together synergistically.

Resveratrol

Resveratrol is another antioxidant known to protect human skin from UV damage. It’s in chocolate (again!), as well as in red wine, especially from grapes grown in more northern climates as the skins make more resveratrol to protect against mould. A square or 2 of dark chocolate a day and a couple of small glasses of red wine a week may be more than sufficient, though – more than that may be counterproductive due to the alcohol and/or sugar they contain. So get the good stuff and savour it slowly. 

Hyaluronic hydration

Finally, it’s not just about the collagen. Your skin also needs to be plump and hydrated. Yes, you need water for this, but you also need a magical substance called hyaluronic acid that helps draw water into your skin.

NAG

You make hyaluronic acid from N-acetyl glucosamine – or NAG. A small 2001 study gave 53 women a food supplement that contained NAG alongside amino acids, minerals and antioxidants for 5 weeks. They had a 34 per cent reduction in the number of both visible wrinkles and fine lines compared to the control group who didn’t take the supplement. NAG is often marine derived, but can also be synthesised from corn, so check you’re taking the vegan form if you are fish-free.

How often should you include collagen nutrients?

Your skin renews itself every few weeks, the process generally slowing as we get older. So you need to include daily support, but you may not see results straight away.

Even if you are taking a collagen supplement or using a collagen cream, you might benefit from including nutritional support for your skin. Studies are starting to show that what you eat alongside collagen supplements affect how well you digest and absorb them, and their subsequent impact on your skin health.

There are also vegan supplements that contain some or many of the nutrients above, such as:

• Raw Beauty Lab’s Vegan Collagen Superfood
• Cytoplan’s Vegan Collagen (contains Vollagen)
• Together Health’s Beautiful Hair, Skin & Nail
• My Vitamin’s Plant Collagen powder
• Viridian’s S.P.F. Skin Pro-Factors
• Vivo Life’s Plant Protein Collagen Builder

And remember that these will all nourish your bones, joints and digestive tract too.

So whether you’re after glowing skin with healthy ping-back-ability, or a full range of health benefits, get some vegan collagen support in your diet every day.

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post How to generate more collagen in a vegan or vegetarian diet appeared first on Silver Magazine.

Wrinkles and fine lines are signs that we’re still here, have lived to tell the tale, and perhaps gained some wisdom and insights along the way. One of which might be that it’s totally fine to want to keep your skin looking and feeling vibrant if you want to. The benefits of collagen can do just that, even if you’re vegan.

In fact, nourishing your skin can not only make you feel and look great, it also keeps you healthy. Your skin is an integral part of your immune system, forming a physical barrier to many toxins.

The same nutrients that keep your skin youthful are needed for flexible joints, strong bones and a healthy gut, too. They’re all made of connective tissue, and so all require the same raw materials. The largest of which is collagen.

What does collagen do?

The underlying layer of your skin (your dermis), is made up of 95 per cent collagen proteins, and these are what enable your skin to ping back if you tug at it. You tend to produce fewer of these as you age, and your skin starts to lose its ping-back-ability. Instead, gravity wins out, causing sagging, drooping and wrinkling. When you frown, laugh and express yourself, your face stops smoothing itself out again as fully as before.

There are now lots of studies showing the benefits of marine and bovine collagen supplements

Added to this is photoageing caused by sun damage: those pesky ultraviolet rays. Year in year out, your skin works hard to repair itself, each time creating tiny layers of scar tissue. This scar tissue builds up to form wrinkles, rough skin, brown spots and other pigmentation changes. Cigarette smoke and pollution impair collagen fibres further, and you might also be genetically structured in a way that makes you more susceptible to collagen damage.

The good news is that adding ready-made collagen can help. There are now lots of studies showing the benefits of marine and bovine collagen supplements on dry, wrinkly and damaged skin.

But what if you’re vegetarian or vegan?

There are new vegan laboratory-engineered products, like Vollagen that contains the same range and ratios of amino acids as collagen, and PrimaColl, which mimics its structure. These are very new, and initial reports seem promising. You can also increase your intake of nutrients that help you to make more of your own collagen, as well as protect the collagen that’s already there. Here’s how you can do that on a vegan or vegetarian diet.

Silver’s Pro Ageing Stem Cell Regenerator Serum is vegan, 100% natural, and collagen-free

Collagen ingredients

The actual ingredients you need to make collagen are fairly simple, as it’s a protein structure – so you just need amino acids, the building blocks of proteins.

Amino acids

Eating more tofu can help

Collagen is made of 18 different amino acids, and you should be able to consume or make plenty of those from a vegan or vegetarian diet – but not everyone does. So here are tips for getting enough amino acids into a plant-based diet:

• Have tofu, tempeh, beans, chickpeas or lentils with every meal
• Also include a variety of nuts and seeds
• Vary your grains: wheat, oats, rice, barley, rye and millet all contain small amounts of protein, as does quinoa
• The more different kinds of all of these things you include over a typical day or week, the more different kinds of amino acid you will have
• This will also provide a better variety of plant fibres, which should help your microbiome do a better job of keeping your skin healthy

If you are vegetarian, the same applies, but you can also include eggs and dairy products, such as cheese and milk, as these are also rich in amino acids.

Your body will use vitamins and nutrients, like vitamin C and iron, when repurposing these amino acids into collagen. It’s likely that you’ll already have a some of these nutrients in your diet already. However, if you don’t have enough, you’ll need to make some changes to your diet to increase these nutrients. 

Learn how to get more of these nutrients in part 2 – How to generate more collagen in a vegan or vegetarian diet.

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post The benefits of collagen in your diet – and what if you’re vegan? appeared first on Silver Magazine.