In today's post on foods as medicine, we look at a couple of spices. Both ginger and turmeric are known for their anti-inflammatory properties as well as serving as analgesics or pain-relieving properties. I, personally, have used a lot of ginger since I was first diagnosed with several auto-immune diseases in the 1980s. Ginger is also known to ease nausea and vomiting.
Continuing with the medicinal values of foods, we go to broccoli and other cruciferous vegetables. These vegetables contain several phytonutrients that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Both chronic inflammation and cancer issues we all wish to avoid. And remember, even if you don't like broccoli, cabbage, etc, you don't have to just eat them. You can sneak them into casseroles, soups, etc. Give it a try, your body will probably thank you.
According to scientists in the journal Molecules we are 60% less likely to battle aches if our diets are rich in lycopene. Lycopene is the pigment that gives tomatoes their cheery red hue. Lycopene blocks the release of inflammation-triggering enzymes (COX-2 and TMF alpha) inside tissues. Tomatoes when cooked have more lycopene than do fresh tomatoes. That can make pasta sauces and other tomato-based sauces good for us. So, enjoy some lycopene meals when the aches set in.
Preliminary research is suggesting that yogurt may help fight inflammation. The reason? It appears that the beneficial bacteria in fermented dairy products, such as yogurt, may play a role in inhibiting inflammation. In addition to the common uses of yogurt, try using yogurt as a replacement for sour cream. I, personally, like to sub it for sour cream in baking.
Today we turn to a spice to help us tame inflammation. This spice is Turmeric Curcumin, an antioxidant that gives turmeric is yellow color, is a potent inflammation fighter. Turmeric is easy to use in cooking as it is a good seasoning in soups, stews, sprinkle on cauliflower when roasting. You can also steep slices of fresh turmeric in hot water to make an inflammation-fighting tea.
Brazil nuts, sometimes known as the 'Giants of the Nut World', are known to help prevent inflammation. The reason? The nuts contain a bundle of healthy fats, vitamins and minerals associated with improving blood lipids and reducing inflammation. A good way to get more Brazil nuts into your diet is to sprinkle them over salads, soups and your morning oatmeal.
Continuing on with foods to tame inflammation, we turn to Legumes. Spanish scientists found that eating 4 servings of legumes per week can reduce inflammation. There should be some legumes almost anyone would eat. Some examples of legumes are lentils, beans, peas, chickpeas, carob, and peanuts. The list is long when you consider the different types of beans, peas, etc. The scientists determined the synergy of fiber, vitamins, and minerals are probably the explanation of why legumes fight inflammation.
Eating 4 servings per week should not be hard as they are good in soups, salads, used to replace meat in some instances, and simply by themselves.
This is basically a repeat of the second post I made on this blog. The advice is good and since I have been dealing with lots of inflammation I thought back to this. I decided the advice is worth repeating for my newer followers.
Omega-3s are the good fats (yes, there are good fats!). These fats protect against cardiovascular disease; they lower blood pressure, reduce arterial inflammation, and help the heart to beat at a steady rhythm. If you are wondering how to get more Omega-3s in your diet, consider salmon. A 3.5-ounce fillet of wild-caught Alaskan salmon has 1400 mg of omega-3s. That is 560% of your daily need!
The last three posts have been about inflammation which is a huge problem for many people. Read the previous posts if you need more information. This article regards some dietary changes you may need to make in your life to stave off or slow down inflammation.
