Continuing with foods to help quell inflammation, today is Wheat Berries. According to a study in the American Journal of Clinical Nutrition, eating whole wheat and the polyphenol antioxidants it contains can lower inflammation.
Want to try an inflammation-busting lunch salad? Toss chewy cooked wheat berries with chopped vegetables and lemon vinaigrette.
There are many articles on this blog about inflammation. Inflammation that rushes to a wound to help with healing is a good thing but the low-grade inflammation in our bodied can cause major problems. This low-grade inflammation operates stealthy for years going unnoticed in many people for years while others of us have to battle its results daily. Some, just a few, of the results of this low-grade inflammation can be cancer, diabetes, rheumatoid arthritis as well as other types of arthritis, and heart disease. Over the next few days this blog will focus on ordinary foods that should be a part of your diet to fight inflammation. Here is the first one, broccoli.
Broccoli and other cruciferous vegetables such as kale and Brussels sprouts are linked with lower inflammation. It is thought antioxidants in these vegetables might be responsible for this benefit. This information is from a study in the Journal of the Academy of Nutrition and Dietetics.
Let peppers ripen to get the most from them. The vitamin C levels, antioxidant levels, as well as the carotenoids levels rise as peppers mature. Carotenoids are the beneficial red, yellow and orange pigments that include beta-carotene, lycopene, etc. How to know when a pepper is fully ripe? A pepper that is fully ripe will have deep color, feel heavy for its size, and feel nearly firm to the touch.
Do you like eating hot peppers? If you enjoy peppers in your diet, good for you. Did you know the hotter the pepper, the higher the antioxidant content? Be sensible when eating really hot peppers and it would probably be a good idea to keep a glass of milk or ice water nearby.
Studies have found that vitamin C is a powerful antioxidant and one of the most potent in warding off atherosclerosis (clogged and stiffened arteries). Following is a list (in order) of some of the foods that are the highest in this potent antioxidant, vitamin C. Notice where oranges rank!
Continuing the posts on the fifteen healthiest fruits we have reached number 10, blackberries. Blackberries are delicious in pies and cobblers, but they are also delicious by themselves, topping ice cream, puddings, etc. However you choose to use them, blackberries are an important part of our diets. Following is a quote from the health journal article.
"Sweet, juicy blackberries have some of the highest levels of antioxidants of any fruit. When they're not busy lowering inflammation in the body and protecting against cellular damage, they help lessen heart disease risk factors such as high blood pressure and blood lipid levels. A 2021 review of studies on anthocyanins and the foods that contain them, such as blackberries, found that a high intake of flavonoids was linked to a steeply reduced risk for total heart disease incidence and a lower risks of total heart disease-related death.
Continuing with the fifteen healthiest fruits, we have reached number 9, cherries. I have never thought I was big on fruits until I started these posts. As I write about each of these fruits, I find myself thinking, "That's one of my favorites" As I add cherries to my list of favorites, I am coming to realize I enjoy fruits much more than I realized. Having said that, I will quote the health journal on cherries, another one of my favorites.
"Cherries come in a wide variety of sweet and tart versions, and all of them are packed with health-protective substances. This stone fruit contains powerful polyphenols such as anthocyanins, catechin, and epicatechin, and it's known for its antioxidant properties, too. Because cherries are high in anti-inflammatory compounds, research suggests that consuming them may reduce your risk for several inflammatory diseases, including arthritis, heart disease, and certain cancers. Cherries are also a solid source of fiber, vitamin C, and potassium."
Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list. Below is the quote from the Health Guide list I picked up in my oncologist's office.
"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount. Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."
Continuing with the healthiest fruits, today is number three. I'm sure most aren't surprised that oranges are close to the top. You might even be surprised oranges aren't number one or two. I personally was surprised they weren't number two. As with the other two the past couple of days, the following is a direct quote from the healthiest fruits list. This list is from a health guide I picked up in my oncologist office.
" Oranges pack a punch when it comes to nutrition. Just one navel orange contains 82.7 milligrams of vitamin C, which meets most (or all) of your daily requirement for this nutrient. Vitamin C supports immune function, collagen synthesis, and iron absorption, and works as an antioxidant to help protect cells against damage that could potentially lead to disease. Research indicates that people who regularly consume citrus fruits like oranges lower their risk for a number of diseases, including colorectal cancer."
This is a follow up to yesterday's post about the healthiest-ranked fruits. Number one on this scientific ranking list is blueberries. The following is taken directly from the Health Guide article.
"Blueberries have long been considered one of the best fruits to consume (and not just because they're delicious): Decades of research show that feasting on them can significantly improve and protect your health. Eas=ting just one cup of blueberries per day is associated with a lower risk for several health conditions, including Type 2 diabetes, strokes, and heart disease. Blueberries are high in fiber, vitamin C and other key nutrients, and serve as a concentrated source of potent antioxidant and anti-inflammatory compounds."
Antioxidants - those substances that prevent and repair cell damage - can be found in some tasty foods such as berries, walnuts, watermelon, tomatoes, etc. but did you realize a cup of coffee - decaf or caffeinated - has more antioxidants than a serving of raspberries, blueberries, or orange juice? Go for the dark roast as it has the most antioxidants.
As a diabetic I eat lots of beans. They are one of the best foods to keep my blood sugar under control. But beans and lentils are also good cancer fighters. These tasty little morsels are loaded with fiber, phytochemicals, antioxidants, and folate. Soybeans contain genistein, a powerful compound scientists are studying as a possible treatment for prostate, lung and colorectal cancer. If beans aren't currently an important part of your diet I would suggest adding them.
Cold weather can often leave our bodies feeling achy, stiff and sore. How about some broccoli to help with that achy feeling? According to a study in the journal Antioxidants, 3/4 cup of broccoli daily can curb these types of pain flares by up to 64%. The help comes from the nutrients zeaxanthin and vitamin-K. both known to curb pain-triggering inflammation and fast-track healing of damaged muscles and joints. Who knew broccoli had that healing power?
Carrots are an important vegetable that should be a part of your diet. Carrots are high in the antioxidant beta-carotene which helps support the immune system. If you don't currently have carrots as a part of your diet, you should start including them. Diabetics be aware that cooking carrots raises their sugar content so eat them raw more often than cooked.
If you follow this blog, you know I am a diabetic. As a diabetic, even though my diabetes is under very good control, I strive to eat only foods that will heal and not hinder my body. As all diabetics know, we have to take good care of our kidneys. Diabetes can be hard on the kidneys and that is a problem we don't need. I do a lot of research on health and one thing I have found repeatedly is that onions are very good for the kidneys. Thankfully I like onions and use them in some way almost every day. If you are a diabetic and onions are not currently a part of your diet, perhaps it is time to add them. From raw onion slices on burgers to creamed pearl onions, to chopped or diced onions in soups, stews, casseroles, etc, they are easy to work onto the diet.
If you aren't currently eating flaxseed, you probably should be! There are other posts on this blog regarding flaxseed and its health benefits. As I added some to my oatmeal this morning, I thought it might be a good idea to put out another reminder to be sure you are adding it to yours. It is so simple to add some ground flaxseed to oatmeal, baked goods, smoothies, etc and it doesn't even affect the taste. Reminder, also among the many health benefits of flaxseeds are their omega 3 fatty acids that are heart-healthy, lignans that serve as antioxidants, and don't forget they are high fiber which is very helpful to maintaining a healthy digestive tract.
Continuing on the sugar series, today's post is about Maple Syrup. Please note this is about Pure Maple Syrup and not the fake stuff you shouldn't be using anyway!
Continuing on this series of posts regarding sugar and the different types, today's post is about Molasses. Molasses is stripped from sugar during the process of making granulated sugar.
We can actually improve the benefits we get from certain foods by what we combine them with. Here are some examples of what you can do to not only improve taste but health benefits by combining citrus with other foods. Citrus is today's example, but it is not the only food that can be added to make healthy tasty combinations.
