Studies at Kansas State University showed that a carcinogen in cigarette smoke depletes Vitamin A, which may lead to emphysema and lung inflammation. Not only is cantaloupe a rich source of vitamin A which can help make up for this deficiency for anyone exposed to second-hand smoke, it is also an anti-inflammatory. The American Cancer Society also suggests eating melons to protect against colorectal cancer and other cancers. The best part? Cantaloupe tastes great.
We all know broccoli is good for us and we should eat more of it. That said, here is some information about broccoli and cancer. Broccoli has both anti-inflammatory and antibacterial properties and both are important to the person dealing with cancer. Both are also important in helping to prevent cancer.
Mustard is actually a good-for-you condiment. No matter whether you choose, brown, yellow, Dijon - they are all made from the seeds of various mustard plants. Mustard is rich in selenium - which plays a key role in thyroid function - and in magnesium, which is crucial to bone health as well as energy. Also, most yellow mustards get their color from added turmeric. Turmeric is a spice known for its powerful anti-inflammatory properties.
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From Bible parables to today's table, importance has been placed on mustard seeds. These tiny little seeds are found inside the seed pods of the mustard plant. The mustard plant is a cruciferous cousin to broccoli and cabbage. The brown seeds are pungent with a sharp, spicy-hot flavor and are used in brown mustards and Dijon mustards. The milder, yellowish-white seeds are used to make the traditional American mustard. These seeds are widely available and make great seasonings for meats, etc. They are also great for pickling. When gently toasted for a few minutes in a dry pan (shake pan constantly during toasting), they get a nutty essence and crunch that makes them a great garnish for fish, salads, rice, etc.
Today's food as medicine is actually a beverage, green tea. There is a phytochemical known as EGCG. ECEG which stands for epigallocatechin gallate, in green tea. It has been shown to have some anti-cancer and anti-inflammatory effects. In addition, it may have some heart health benefits. It is also believed green tea's antioxidant quality may protect the skin from sun damage. Nature does have many ways to protect us and green tea is definitely one of those ways.
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.
Today as we move along in our food as medicine series, we turn to FISH. That's right, fish, and I hate it. My health would have probably been better over the years if I had eaten more fish, but when I became an adult and could use what I ate, fish were out. If I had known then, what I know now, I'm sure I would have forced more fish into my diet. But that's enough about me. I hope you enjoy fish and make it an important part of your diet. Fish are high in omega-3 fatty acids that have great anti-inflammatory properties. The AHA (American Heart Association) recommends eating at least two servings (3.5-ounces) of fatty fish such as salmon or black cod a week to help prevent cardiovascular disease.
Salmon is another good food to fight inflammation. The reason? Salmon is loaded with eicosapentaenoic acid. This acid is an omega-3 fat that lowers inflammation. Omega-3 fats are healthy fats that many of us do not get enough of.
There are many ways to enjoy salmon. Grilled, poached, seared. tacos, salads, sandwiches, patties, in pasta dishes. I'm sure there are more but in full disclosure, I do not eat seafood. Yes, I do know that I should eat it. I just can't get it down.
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.
Asparagus is a great natural anti-inflammatory. Since inflammation in the body is known to contribute to many illnesses and is thought by the medical community to contribute to the proliferation of cancer, asparagus should be on all our list of foods we eat! This is one of the vegetables we need to get our children to start eating as young as possible.
Today we come to the end of the list of the top fifteen healthiest fruits listed in a health guide journal I picked up in my oncologist office. The last on the list is pineapples. I was surprised pineapples were so low on the list. I have no idea why as I am not a fruit expert. Anyway, below is the quote from the journal.
"Low in calories, pineapples provide ample amounts of vitamin C, copper, manganese, and several other key nutrients. By eating a cup of the sliced fruit, you can meet 88 percent of your daily vitamin C needs. Pineapples also contain bromelain, an enzyme with anti-inflammatory, antibacterial, and immune-supported properties."
Continuing on the list of healthiest fruits, we are now at number fourteen. Apricots, a fruit I have never enjoyed raw but love in jams, etc., is number 14. That's all I have to say about them so we will go to the quote from the health journal.
"Apricots may be small, but they are mighty. Loaded with important nutrients (vitamin C, vitamin A, potassium), they are also an excellent source of beta-carotene, a carotenoid that possesses antioxidant and anti-inflammatory benefits. Research reveals that high blood levels of beta-carotene may confer some protection against health conditions such as colorectal cancer."
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 the posts on the healthiest fruits, brings us to number 8, peaches, another one of my favorites. Without further chatter from me, here is the quote from the health journal I got from one of my doctors' offices.
"Though peaches are commonly consumed in pies and jams, it's best to enjoy them in their whole, raw form: Research shows that fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products. (FYI: The peels have a greater concentration of minerals and polyphenol antioxidants than the pulp. In fact, some studies suggest that peels have up to 27-fold higher antioxidant activity than pulp.) Peaches are also a good source of nutrients such as vitamin C, Vitamin A, potassium, and fiber."
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."
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."
We all know we should eat fruit every day. But certain foods can help with certain health problems. Here are just a few of the fruits and their healthy benefits.
Not only does inflammation in the body cause pain and misery, it's damaging to the body. Studies a few years ago show that 63% of people who added 2 teaspoons of dried herbs or 2 tablespoons of fresh herbs to their daily diet cut down the inflammation levels in their body within 1 week! The reason? Herbs and spices are powerful anti-inflammatories and antioxidants that quickly break down inflammation molecules in the digestive tract, muscles, pancreas and other tissues. Researchers list the following as the most powerful: Rosemary, thyme, basil, parsley, curry, turmeric, cayenne, chili powder, oregano, sage, ginger, cloves and allspice.
