Collagen supplements are top sellers, either alone or in combination with other vitamins and magnesium, especially in the sports supplement area. In theory, they are especially useful for maintaining and recovering tendons and joint muscles.

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If so, who doesn’t want to take advantage of that property? The problem, as often happens, is that all that glitters is not gold. Collagen supplements have not shown the expected benefits and in fact their mechanism of action has not been scientifically proven.

First of all: What is collagen?

Collagen is called a family of interrelated proteins, although they have different genetic origins. They are composed of different amino acids, especially proline, lysine and glycine.

In any case, when all these proteins are put together, collagen is the most abundant family of proteins in the body (25% of what we have), and these are the connective tissues of our body. It can be said that they make up the main factor of the skin, hair, bones or tendons.

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Its function is to create the basic structure that supports these tissues and, therefore, our entire body. Its function is to create the basic structure that supports these tissues and, therefore, our entire body.

The collagen in your body you have produced yourself

However, it is important to clarify that the collagen in the body is 100% self-produced. In other words, it is not produced from collagen ingested in food and supplements, but rather from cells using amino acids, which are the amino acids that make up proteins, according to RNA instructions.

This is because the collagen is too large for the protein to be completely absorbed by the walls of the digestive system. Therefore, in order to enter the bloodstream and from there to the joints, it must first be broken down into essential amino acids.

By consuming collagen, the body receives the essential amino acids that are used to make proteins. However, those amino acids are not necessarily used to produce collagen. In fact, some of these amino acids can be found in other foods, and many of them are produced by our own bodies, so you don’t need to consume collagen at all to produce it.

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what the studies say

Although some studies have conferred beneficial properties on collagen supplements in the treatment of joint pain, the majority are studies carried out by the supplement manufacturer itself (this time there is a conflict of interest), and in other cases the research sample it’s too small.

On the other hand, the European Food Safety Agency has no evidence that collagen supplementation affects the joints of active people, the health and smoothness of the skin.

Thus, if you are thinking of considering this type of supplement, either in the form of tablets or creams, think carefully. Our advice is to spend money on something else, for example gelatin. Normally, gelatin is basically made of collagen and although it is not a solution to joint problems, it is richer and, above all, it is much cheaper than other products that you can find.

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If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Yam is a rare tuber on our table, but today we will talk about it because it can mean another source of high-quality carbohydrates and other beneficial nutrients. However, the yam, which is very common in the Caribbean and South America, has been part of their diets for centuries. It is a food suitable for diabetics and paleo, so you are interested in knowing the yam properties!

what is name

Like other root vegetables such as sweet potatoes, potatoes and cassava, yams are rich in carbohydrates, mainly containing more than 70% starch and more than 8 grams of fiber per 100 grams of food. Slows down digestion and lowers blood sugar.

Similarly, it is a tuber that is richer in protein than any other and contains approximately 12% of this nutrient.

Rich in high-quality micronutrients, among which calcium, vitamin C, phosphorus and potassium stand out, certain antioxidants also help the body’s health.

Regarding their physical properties, yam starch and flour are stable in hot suspensions and have gelling and thickening properties.

HOW TO COOK THE YAM

Being rich in fiber and vegetable protein since it is a concentrated carbohydrate, it is considered an energy food (so you go to the gym to give it your all), but it does not have a high glycemic index, so it is not only for athletes but also for patients diabetics.

In addition, it provides a feeling of satiety, which, together with its high percentage of starch and its low cost, make it a self-sufficient crop according to the FAO.

Rich in fiber, resistant starch, and antioxidants, it has elevated blood triglyceride levels and diseases caused by lipid oxidation, including atherosclerosis, even in rodent studies. In addition, it can be used to extract gluten-free flour and starch. This is ideal for diversifying the diet of celiac people.

For example, the stewed yam is a simple recipe that everyone can prepare, you will not need many ingredients and it will be ready in a matter of minutes. Accompany a delicious fish with this stew or eat accompanied by pieces of bread or tortillas. Best of all, you can buy this root vegetable at any supermarket or even grow it in your own home.

However, it is also very adaptable for recipes such as making chips, soups or even stews, it is incredible!

How to use yam in cooking

Yam is an inaccessible crop, but you should keep in mind that its use in the kitchen is very similar to that of other tubers. Always cooked, boiled and then baked or grilled, just like flour or starch.

You can take it in the form of flour or starch, which acts as a thickener or gelling agent to replace, for example, corn starch, and it can also be fermented to make bread suitable for celiacs.

Of course, you can also use it to cook other types of dishes, such as stews, soups and chips, to eat between meals.

It is a high-quality, low-cost food product with excellent properties that ensure its quality throughout the food industry. And not only that, but in cosmetics the yam root cream improves the condition of the skin in general (it is known as the plant of youth) giving it vitality, and applied in the form of circular massages is another way to strengthen and give volume to the breasts. Also massages with yam root cream are a very effective stimulant and an excellent sexual energizer.