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Lentil–Walnut Burgers with Cheesy Sauce Recipe

The AHA! Team — Fri, 12 Sep 2025 05:32:38 +0000

Recipe via Nutrition Facts – Lentil–Walnut Burgers with Cheesy Sauce Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Age Cookbook Lentils and walnuts make hearty and delicious burgers, and the Cheesy Sauce is perfection. Here’s a tip for you: Be sure your cooked lentils are not wet. You can blot them dry or place them in a skillet over medium heat, tossing to get out any moisture. Alternatively, you can spread them on a baking sheet and bake them for a few minutes at 350°F (175°C) to dry them out. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 6 Ingredients BURGERS ▢ ⅓ cup chopped walnuts ▢ ⅓ cup chopped red onion ▢ 1 tablespoon ground flaxseeds ▢ 2 tablespoons warm water (mix with flaxseed) ▢ 1 tablespoon white miso paste ▢ ½ teaspoon onion powder ▢ ½ teaspoon garlic powder ▢ ¼ teaspoon paprika ▢ ¼ teaspoon sodium-free salt substitute (optional) ▢ ¼ teaspoon ground pippali or black pepper ▢ 1 tablespoon Roasted Garlic (optional) ▢ 1½ cups cooked (not wet) brown lentils ▢ ½ cup rolled oats, or more as needed FOR SERVING ▢ Whole-grain burger buns or tortillas (optional) ▢ Optional toppings: lettuce leaves, sliced tomato, sliced red onion ▢ Cheesy Sauce Instructions FOR THE BURGERS: Preheat the oven to 375°F (190°C). Place a sheet of parchment paper on a rimmed baking sheet. Set aside. In a food processor, combine the walnuts, red onion, flaxseed mixture, parsley, miso paste, onion powder, garlic powder, paprika, sodium-free salt substitute (if using), and pippali. Pulse to combine, leaving some texture. Add the Roasted Garlic (if using), lentils, and oats. Pulse to mix together while leaving some texture. Pinch off a bit of the mixture and press it in your hand to make sure it holds together. If it’s too wet, add more oats; if it’s too dry, add some water, 1 tablespoon at a time. Taste to adjust the seasonings, it needed. Shape the lentil mixture tightly into six burgers about ½-inch (1-cm) thick. Arrange them on the prepared baking sheet. Bake until golden brown, turning once, about 8 minutes per side. TO SERVE: When the burgers are ready to serve, arrange them on a plate or on buns or tortillas (if using) along with any toppings you choose. Top with the Cheesy Sauce. Notes VARIATION: For Southwest Black Bean Burgers: Substitute black beans for the lentils, pepitas for the walnuts, and fresh cilantro for the parsley. Add 1 to 2 teaspoons of chili powder, ¼ cup (30g) of minced red bell pepper, and 2 tablespoons of chopped green onion, then proceed with the recipe. To read the original article click here.

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Keep Your Arteries Free of Plaque by Eating a Handful of THIS Food Daily

AHA Publisher — Tue, 28 Sep 2021 07:00:11 +0000

Sara Middleton via NaturalHealth365 – Atherosclerosis, or hardening of the arteries, affects an estimated 1 in 58 Americans and is one of the main drivers of morbidity and mortality. Considered a chronic inflammatory disease, it leads to a build-up of plaque inside the arteries, impairs healthy blood flow, and drives the formation of blood clots. Not surprisingly, keeping our arteries pliable and free of plaque can have enormous implications for our longevity and quality of life since cardiovascular disease is the leading cause of death in America. And new research suggests that sprinkling a handful of this popular nut into your daily diet can have a promising impact. Want Better Cholesterol? New Clinical Trial Suggests a Simple Food Choice Can Help In 2017, the European Atherosclerosis Society Consensus Panel concluded that current evidence “unequivocally establishes” that LDL (low-density lipoprotein) cholesterol causes atherosclerotic cardiovascular disease, making it a clear modifiable risk factor to focus on in disease prevention. Of course, LDL cholesterol is not the only risk … other factors for atherosclerosis include oxidative stress from toxic exposures, high blood pressure, smoking and diabetes. Having said that, could something as simple as snacking on walnuts every day really be an effective way to lower LDL cholesterol and, in time, help you avoid the hardening of the arteries? A recently published randomized controlled trial with two years worth of data says yes. The trial, published in the Circulation, the journal of the American Heart Association, found that eating 1 to 2 servings of walnuts per day (about 1/4 to 1/2 a cup, or 30 to 60 grams), which is roughly equivalent to about 15% of a person’s daily intake, can lead to a mean reduction in LDL cholesterol by 4.3 mg/dL among people with “normal” lipid profiles. An even greater improvement in LDL levels has been observed in people with high total cholesterol. 90% of the 708 trial participants completed the study. The authors add that frequent nut consumption has been associated overall with a 15% reduced risk of cardiovascular disease (CVD) and a 23% reduced risk of lower CVD-related deaths. This study does come with one red flag: it was funded by the California Walnut Commission (CWC) and therefore had a potential conflict of interest. That said, walnuts are generally considered a safe and healthy food for anyone without a nut allergy and are an excellent plant-based source of various fats, fiber, vitamins, and minerals. In Addition to Eating More Walnuts, Here Are Other Things You Can Do to Help Your Arteries Stay Healthier as You Age Walnuts and other nuts and seeds are healthy when consumed in moderation – but they do tend to be high in calories, so it’s essential to monitor your intake, especially if you’re trying to keep your arteries healthy. Why? Because being overweight or obese increases your risk of high LDL cholesterol, according to Mayo Clinic. Conversely, getting to a healthy weight can improve cardiovascular health and prevent atherosclerosis. You can also protect your heart and arteries by: Avoiding toxins in your food, water, personal care / household products and immediate air space. Getting at least 30 minutes of physical activity on most days of the week. Managing stress levels and improving sleep habits. Eating lots of chemical-free (organic vegetables and fruit) – rich in antioxidants. Exploring natural supplements that may help lower blood pressure and cholesterol, such as alpha-linolenic acid, fish oil, garlic, green tea, oat bran and barley. And, of course, staying well hydrated with clean water. Sources for this article include: AHAjournals.org Omicsonline.org MayoClinic.org CDC.gov NIH.gov NIH.gov To read the original article click here.

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Eating Walnuts Daily Lowered Bad Cholesterol and May Reduce Cardiovascular Disease Risk

AHA Publisher — Wed, 01 Sep 2021 07:00:47 +0000

American Heart Association (AHA) via Newswise – Eating about ½ cup of walnuts every day for two years modestly lowered levels of low-density lipoprotein (LDL) cholesterol, known as “bad cholesterol,” and reduced the number of total LDL particles and small LDL particles in healthy, older adults, according to new research published today in the American Heart Association’s flagship journal Circulation. Walnuts are a rich source of omega-3 fatty acids (alpha-linolenic acid), which have been shown to have a beneficial effect on cardiovascular health. “Prior studies have shown that nuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke. One of the reasons is that they lower LDL-cholesterol levels, and now we have another reason: they improve the quality of LDL particles,” said study co-author Emilio Ros, M.D., Ph.D., director of the Lipid Clinic at the Endocrinology and Nutrition Service of the Hospital Clínic of Barcelona in Spain. “LDL particles come in various sizes. Research has shown that small, dense LDL particles are more often associated with atherosclerosis, the plaque or fatty deposits that build up in the arteries. Our study goes beyond LDL cholesterol levels to get a complete picture of all of the lipoproteins and the impact of eating walnuts daily on their potential to improve cardiovascular risk.” In a sub-study of the Walnuts and Healthy Aging study, a large, two-year randomized controlled trial examining whether walnuts contribute to healthy aging, researchers evaluated if regular walnut consumption, regardless of a person’s diet or where they live, has beneficial effects on lipoproteins. This study was conducted from May 2012 to May 2016 and involved 708 participants between the ages of 63 and 79 (68% women) who were healthy, independent-living adults residing in Barcelona, Spain, and Loma Linda, California. Participants were randomly divided into two groups: active intervention and control. Those allocated to the intervention group added about a half cup of walnuts to their usual daily diet, while participants in the control group abstained from eating any walnuts. After two years, participants’ cholesterol levels were tested, and the concentration and size of lipoproteins were analyzed by nuclear magnetic resonance spectroscopy. This advanced test enables physicians to more accurately identify lipoprotein features known to relate to the risk of cardiovascular disease. The two-year study had a 90% retention rate (632 participants completed the study). Complete lipoprotein analyses were available in 628. Among key findings of all study participants: At 2 years, participants in the walnut group had lower LDL cholesterol levels – by an average of 4.3 mg/dL, and total cholesterol was lowered by an average of 8.5 mg/dL. Daily consumption of walnuts reduced the number of total LDL particles by 4.3% and small LDL particles by 6.1%. These changes in LDL particle concentration and composition are associated with a lower risk of cardiovascular disease. Intermediate Density Lipoprotein (IDL) cholesterol also decreased. It is known that IDL cholesterol is a precursor to LDL and refers to a density between that of low-density and very-low-density lipoproteins. In the last decade, IDL cholesterol has emerged as a relevant lipid cardiovascular risk factor independent of LDL cholesterol. LDL cholesterol changes among the walnut group differed by sex; in men, LDL cholesterol fell by 7.9% and in women by 2.6%. “While this is not a tremendous decrease in LDL cholesterol, it’s important to note that at the start of the study all our participants were quite healthy, free of major non-communicable diseases. However, as expected in an elderly population, close to 50% of participants were being treated for both high blood pressure and hypercholesterolemia. Thanks in part to statin treatment in 32%, the average cholesterol levels of all the people in our study were normal,” Ros said. “For individuals with high blood cholesterol levels, the LDL cholesterol reduction after a nut-enriched diet may be much greater.” “Eating a handful of walnuts every day is a simple way to promote cardiovascular health. Many people are worried about unwanted weight gain when they include nuts in their diet,” Ros said. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.” The major limitation of this investigation is that both participants and researchers knew who was and was not eating walnuts. However, the study did involve two very different populations with distinct diets. “The outcomes were similar in both groups, so we can safely apply the results of this study to other populations,” Ros said. More research is also needed to clarify the different LDL results in men and women. According to the American Heart Association, walnuts are especially high in omega-3 fatty acids, the same heart-healthy fat found in oily fish. A serving size is a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter. To read the original article click here.

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Vegan Coconut Cocoa Cheesecake Recipe

AHA Publisher — Tue, 08 Jun 2021 07:00:44 +0000

Dr. Josh Axe, DC, DMN, CNS – Cheesecake is delicious, creamy and full of dairy. As such, you might be surprised to learn that not only can you make a vegan cheesecake, but it can taste fantastic. That’s the case with my vegan coconut cocoa cheesecake. This is the type of dessert you’ll want to serve company, especially those who’ve sworn off anything healthy and turn their noses up at any word that begins with “veg.” One bite of this will turn anyone into a real food convert. Key Ingredients The crust is filled with healthy fats thanks to the walnuts and cashews, while the filling is a creamy, mouthwatering mix of coconut milk, cocoa powder and maple syrup, with no refined sugars in sight. Add in the coconut flakes and coconut oil, and you have all-natural, healthy fat and protein abundant in this recipe. Of course, it’s topped off with sweetness that comes from natural sources as well, avoiding artificial sweeteners and excessive sugar. Along with the tasty maple syrup, Medjool dates are tasty and arguably the healthiest natural sweetener around, while vanilla makes for the perfect sweet blend. You’ll want to plan ahead for this one: You’ll need to soak cashews and allow the cake to set in the freezer for two hours, but trust me, it’s worth it! Get ready to cut yourself a slice (or two) of this vegan coconut cocoa cheesecake. How to Make Vegan Coconut Cocoa Cheesecake Pull out the food processor, and blend the walnuts, Medjool dates, vanilla and sea salt until the ingredients form a dough. Once that’s ready, spread the dough for this vegan coconut cocoa cheesecake in an un-greased, nine-inch springform pan, and stick it in the freezer for 20 minutes. While the dough is chilling, let’s get the filling ready. Add all the ingredients to a blender, and blend on low speed until it’s all mixed up. Look at that lovely cocoa color. Next, remove the crust from the freezer. It’s time to pour the filling over it. Yum! Then cover the pan, and put the entire cake back in the freezer. Let it hang out for at least the next two hours in there. On the bright side, there’s no baking required. Once the cake has set in the freezer, let it thaw slightly in the refrigerator for 20 minutes or so. This vegan coconut cocoa cheesecake will be perfectly chilled and sliceable. Sprinkle the coconut flakes on before serving, and enjoy. Going vegan doesn’t mean no more cheesecake, especially when it’s as good as this coconut cocoa cheesecake version. Similar Recipes Looking for some other healthy cheesecake recipes? Try these: Raw Vegan Lavender Mini Cheesecakes Pumpkin Pie Cheesecake Recipe Strawberry Lime Mojito Cheesecake Recipe Raw Cheesecake Bars Recipe Vegan Coconut Cocoa Cheesecake Recipe DESCRIPTION This vegan coconut cocoa cheesecake is one you’ll want to serve company. One bite will turn anyone into a real food convert. INGREDIENTS CRUST 3 cups walnuts 2 cups Medjool dates, pitted 1 teaspoon vanilla dash of sea salt (about 1/6 teaspoon) FILLING 1½ cups raw cashews, soaked and rinsed well* ⅓ cup maple syrup ½ teaspoon vanilla one 14-ounce can full-fat coconut milk ¼ cup lemon juice ⅓ cup dutch-processed cocoa powder ⅓ cup coconut oil, melted ½ teaspoon sea salt 1½ cup coconut flakes INSTRUCTIONS In a food processor, blend together the walnuts, dates, vanilla and sea salt until dough is formed. Spread the dough evenly in the bottom of an ungreased, 9-inch springform pan. Place the pan in the freezer for 30 minutes. Place all of the filling ingredients into a blender and blend on low speed until well-blended. Remove the crust from the freezer. Pour the filling mixture on top of the crust, cover the pan and replace the cake in the freezer. Freeze for at least 2 hours. Defrost the cake in the refrigerator for 20 minutes before serving. Sprinkle coconut flakes on the top before serving. *Quick soaked cashews: To cut down on soaking time, add cashews to a pot and cover with water by 1/2 inch. Bring to a boil and boil for 2 minutes. Remove from the heat and allow the cashews to soak for 1 hour. Drain the cashews, rinse with cold water, and use. To read the original article click here. For more articles from Dr. Axe click here.

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Green Mediterranean Diet Cuts Liver Disease by Half

AHA Publisher — Fri, 22 Jan 2021 08:00:59 +0000

Naama Barak via Israel21c – A green Mediterranean diet – the regular vegetable-loaded one, only with the addition of walnuts and green shakes – reduces the prevalence of non-alcoholic fatty liver disease (NAFLD) by half, Israeli researchers recently showed. NAFLD affects 25 to 30 percent of people in the United States and Europe. While some fat is normal in the liver, excessive fat leads to insulin resistance, type 2 diabetes and cardiovascular risk. Since no drug is available to treat fatty liver, the only intervention is weight loss and curtailing of alcohol consumption. In an 18-month trial conducted at the Negev Nuclear Research Center in Israel, researchers from Ben-Gurion University of the Negev and international colleagues divided 294 workers in their fifties suffering from abdominal obesity into three dietary groups: a healthy dietary regimen, a Mediterranean diet and a green Mediterranean diet. They also gave them all a free gym membership. The workers underwent MRI scans to quantify their excess fat content before and after the trial. While results showed that all the diets led to liver fat reduction, NAFLD prevalence dropped from 62% at baseline to 31.5% in the green Mediterranean diet group, to 47.9% in the Mediterranean group and to 54.8% in the healthy dietary regimen group. The results were recently published in the Gut journal. The green Mediterranean diet prescribed to the nuclear research workers was rich in vegetables and included less processed and red meat. It also included a daily intake of 28 grams of walnuts and was enriched with green components including three to four cups of green tea every day and 100 grams of frozen cubes per day of a Mankai green shake. Mankai, also known as duckweed, is an aquatic green plant that is high in iron, B12, vitamins and minerals. A similar study at BGU last summer looked at the effect of a green Mediterranean diet on weight loss. “Addressing this common liver disease by targeted lifestyle intervention might promote a more effective nutritional strategy,” says Ben-Gurion’s Anat Yaskolka-Meir. “This clinical trial demonstrates an effective nutritional tool for NAFLD beyond weight loss.” To read the original article click here. For more articles from Israel21c click here.

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Reduce the Risk of Heart Disease by Eating Walnuts?

AHA Publisher — Tue, 08 Dec 2020 08:00:15 +0000

Lori Alton via NaturalHealth365 – How can walnuts help someone concerned about heart health issues? Well, the answer may just surprise you. Heart disease claims the lives of over 655,000 Americans every year, with the U.S. Centers for Disease Control and Prevention (CDC) estimating that someone dies of the condition every 36 seconds. Along with smoking, high blood pressure, obesity and a poor diet – high in unhealthy fats and refined sugar – are major triggers for this killer disease. The good news: simple dietary changes can help lower the risk, and lead to real improvements in heart health. In fact, researchers and nutritionists have long praised nuts as an example of the type of food that we should eat to reduce heart disease risk. And, walnuts are at the very top of the list, with brand-new research revealing a dramatic connection between daily walnut consumption and improved cardiovascular health. The Benefits of Walnuts Would Surprise Most Heart Disease Patients In a trial published just this month in the Journal of the American College of Cardiology, 600 healthy adults in their 60s and 70s were told to follow their standard diet for two years – with the only difference being that one group ate between 30 and 60 grams (roughly one to two ounces, or seven to fourteen walnuts) a day in addition to their regular fare. The study, the largest and longest scientific trial ever conducted on the effects of daily walnut consumption, showed compelling results. The volunteers in the walnut group showed a significant decrease in inflammation, with inflammatory markers in the blood reduced by over 11 percent. This is significant because – while short-term inflammation is vital for healing wounds and combating infections – chronic, long-term inflammation is believed to be at the root of many diseases, including artery-clogging atherosclerosis. In fact, walnuts helped to reduce six out of ten notorious proinflammatory cytokines, including interleukin – 1 beta. Researchers say that reducing interleukin-1 is strongly connected with lowered rates of heart disease. Why Is There Such a Positive Cardiovascular Effect? While all nuts can improve heart health (in fact, regular nut consumption is associated with a 15 percent lower risk of developing cardiovascular disease – and a 23 percent lower risk of dying from it), researchers are most impressed by the benefits of walnuts. Earlier research focusing on walnut-enriched diets reveals that they are consistently linked with lower LDL cholesteroland better arterial function. So, what gives walnuts their disease-fighting “edge?” Of all nuts, walnuts are the highest in desirable monounsaturated fats known as omega-3 fatty acids. Omega-3s can lower dangerous triglycerides in the blood and reduce atherosclerotic plaque in arteries. They are also linked with improved cognitive health, and may lower risk of depression. Walnuts contribute omega-3s in the form of alpha-linolenic acid, with every one-ounce serving of walnuts offering up 2.5 grams. And, researchers report that every gram of alpha-linolenic acid you eat a day lowers the risk of dying of heart disease by an impressive 10 percent! In addition to being anti-inflammatory, walnuts contain powerful antioxidants, including quercetin and vitamin E. This enables them to gobble up harmful free radicals (reactive oxygen species) that would otherwise cause oxidative damage, potentially triggering heart disease. Finally, a study published in the Journal of Nutrition showed that walnuts as part of a healthy diet can strongly benefit the gut microbiome, the community of bacteria in the gastrointestinal tract. The researchers reported that the walnut group had healthier levels of “friendly” bacteria that help discourage heart disease by promoting healthy blood pressure. The Surprising Anti-Obesity Benefits of Walnuts Believe it or not, the benefits of walnuts include a healthier body weight. At 185 calories per ounce, they are not a classic “diet food.” Yet, they are so nutrient-packed that they are still a caloric bargain. And, studies have shown that eating several walnuts before meals can, surprisingly, decrease appetite and help ward off overeating. By the way, the study participants who added walnuts to their usual daily diets did not gain weight as a result. A one-ounce serving of walnuts also contributes half the RDA of a disease-fighting trace mineral called manganese – along with copper, zinc, B vitamins and vitamin K, which has been shown to help to prevent atherosclerosis. Walnuts are also high in dietary fiber, which helps cleanse toxins and carcinogens from the body. In fact, a recent Harvard study showed that walnuts could help prevent colorectal cancer. The BIG Question: How Many Walnuts Are Enough? Most natural health experts recommend eating a small handful of walnuts a day. For maximum benefit, opt for unshelled organic walnuts and crack them yourself. If wielding a nutcracker isn’t your “thing,” buying shelled halves is a good alternative. Walnuts can be enjoyed raw, sprouted or lightly roasted – but avoid commercially prepared walnuts packaged or roasted in oil. With their rich, buttery taste and satisfying consistency, walnuts can be enjoyed out of hand as a convenient snack, or sprinkled throughout oatmeal, salads and yogurt. Incidentally, historians tell us that walnuts were once so prized that they were reserved for Persian kings. Fortunately, you don’t have to be of royal descent to access the cardioprotective benefits of walnuts these days. Sources for this article include: GenengNews.com, Healthline.com, CDC.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Collagen Chocolate Caramels for Whole-Body Wellness

AHA Publisher — Sat, 18 Jul 2020 07:00:01 +0000

Dr. Don Colbert – If you could quickly make delicious collagen chocolate caramels with only 2 grams of net carbohydrates, would you put it on your schedule? If you knew the collagen in them could support your hair, nail, skin, and joint health, would you drop everything and do it now? Yes, indeed. These fat-bomb collagen chocolate caramels are a great fit in the Keto Zone and will satisfy chocolate cravings with good-for-you ingredients. Get out your food processor and whip some up today! Collagen Chocolate Caramels Ingredients 1 cup raw walnuts 1 tablespoon cocoa powder or raw cacao powder 2 tablespoons organic coconut oil 2 scoops chocolate collagen hydrolysate 1 tablespoon sugar-free salted caramel syrup (such as Torani) coarse sea salt (optional) Instructions Place walnuts in a food processor and grind until they resemble a sticky dough. Add cocoa powder, collagen powder, and Torani syrup. Pulse to combine well. Move mixture to a bowl. Add coconut oil. Stir/mix until well combined. Spoon mixture into all 12 sections of an ice cube tray. Optionally, sprinkle with sea salt. Freeze until solid, about 2 hours. Store in the refrigerator or freezer. Makes 12 squares. Try also: Use other nuts such as macadamia, pecans, or cashews. Nutrition info (per 2 squares): 186 calories, 18 grams fat, 2 grams net carbs (3 grams carbs, 1 gram fiber), 5 grams protein (87% of calories derived from fat) Whole-Body Wellness From Collagen Chocolate Caramels Not only do these collagen chocolate caramels taste amazing, but they also promote whole-body wellness. First, they provide healthy fats from walnuts and coconut oil. Then, they deliver potent antioxidants from cacao. But, the real star of the recipe is the collagen. In fact, these squares offer an easy way to ingest great-tasting hydrolyzed collagen day after day. In fact, if the collagen is derived from both marine and chicken sources, it can provide three different types of collagen important to human health. These three types of collagen do different things in the body. Here’s the breakdown: 1.Type I Collagen: Type I Collagen makes up 90% of our hair, skin, and nails and supports their structure and elasticity. If you’re looking to improve your appearance, Type I is the right type for you. The most optimal Type I Collagen source is from marine animals (1). 2. Type II Collagen: Type II collagen supports many areas of the body: hair, skin, and nails, immune health, digestive health, and joint health. First, like types I and III, type II collagen is present in hair, skin, and nails. Next, it supports immune health and promotes healthy digestion. Type II collagen is a major part of your gut lining and helps it act as a barrier between the substances we consume and our bloodstream. This affects both digestion and immune function. Lastly, Type II Collagen is a major building block of cartilage, which is why it’s beneficial to joint health. 3. Type III Collagen: Type III Collagen is present in all skin, tissue, and organs of your body. It’s often combined with Type I and/or Type II in collagen supplements. Studies on Collagen for Skin and Joints Since all three types of collagen are found in skin, nails, and hair, much of the research has been conducted on the health of these tissues. What’s more, joint health is often a focus of collagen research. Here’s a sampling of what researchers have found: 1. Skin Health A 2019 analysis of 11 studies stated that “Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.” Of note, the studies in this analysis used 2.5-10 grams of collagen per day (2). A 2014 study of 46 women, ages 35-55, showed that eight weeks of collagen powder supplementation improved skin elasticity within just 4 weeks (3). When the skin’s elasticity is improved it can stretch and rebound better, without sagging. This increases a youthful appearance. Another 2014 study concluded that collagen supplementation lessened the appearance of wrinkles after just 8 weeks of use (4). What’s more, a study published in the Journal of Cosmetic Dermatology concluded that collagen supplementation not only improved skin moisture but also produced younger-looking, less-fragmented skin (5). In a 2017 lab (animal) study, researchers found that 6 months of oral consumption of collagen increased the collagen content in the skin. It also improved the skin structure and improved the density of different types of collagen (type I and type III). This resulted in improved color and luster of the skin and fur. While this was a study on mice, it is promising for human skin and hair as well (6). 2. Joint Health Support In a 2008 study from Pennsylvania State University, athletes who took a hydrolyzed collagen supplement for 6 months had less joint pain when they were active and at rest (7). This is great news for any athlete with aching joints. A 2016 study found type II collagen helped support knee health in those with osteoarthritis (8). Furthermore, a 6-month double-blind, randomized, placebo-controlled 2012 study suggested collagen hydrolysate could help improve lower back joint pain (9). Other Areas of Study Scientists are finding that collagen may support other areas of health as well. For example: Bone Mineral Density: A 2018 study concluded that intake of hydrolyzed collagen increased bone mineral density in postmenopausal women who had an age-related reduction of bone density. In fact, the results indicated that bones were both increasing in their formation and decreasing degradation (10). Muscle Strength: Scientists are also looking at muscle strength and collagen ingestion. One 2015 study of 53 male subjects with sarcopenia found that collagen peptide intake in combination with resistance training (weight lifting) led to improved body composition, muscle mass, and muscle strength while decreasing muscle loss (11). Bottom Line Collagen is a well-researched food that has been found to support hair, skin, nails, joints, bones, and muscles. If you want to get in on its benefits, it’s a good idea to find delicious ways to incorporate it into your diet. Try our Collagen Chocolate Caramels. They may just be your new favorite collagen treat. To read the original article click here. For more articles from Dr. Colbert click here.

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