'BLUE BOOST' FRUITS AND VEGETABLES

Today's post is another in how colorful fruits and vegetables can affect our health. So far this week, we have gone over yellow and green fruits and vegetables. Today we will feature blue fruits and vegetables. 

The following is a quote from Maggie Moon, RD. "Blue foods get their rich hues from anthocyanins, which fight free radicals and reduce inflammation. This may have a role in preventing Alzheimer's disease." 

A recent trial involving adults age 65 and older found that consuming wild blueberries daily for six months improved cognition, specifically speed of processing. The results were most impressive for 75- to 80-year-olds. More research in older adults shows supplementing with Concord grape juice and wild blueberry juice may improve cognitive function, too.

When shopping at your local grocery store or market, add some blue corn, Concord grapes, and/or blueberries to your cart or basket.

Concord grapes

MIX MUSHROOMS INTO YOUR DIET FOR HEALTH BENEFITS

According to Jerlyn Jones, MS, MPA, RDN, mushrooms are packed with powerhouse nutrients. Not fond of mushrooms? Slip them into to soups, casseroles, etc where they will hardly be noticed. If you are one who tries to stay away from or simply doesn't like meat, mushrooms are a good alternative. 

Several studies have shown that plant-based eating reduces inflammation and in turn protects our brains. And adding mushrooms, such as porcini, to your diet can further fight inflammation, thanks in part to the antioxidant ergothioneine (ERG). According to a 2023 review published in Nutrients. low levels of ERG in people age 60 or older may be a risk factor for age-related diseases, such as Alzheimer's and Parkinson's.

Tomorrow's post will further discuss mushrooms as related to diet and health.

Information in this post is from an article by Jerlyn Jones, MS, MPA, RDN in allrecipes.

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AVOID WHEN TRYING TO REDUCE INFLAMMATION

There are many foods on the list to help bring down inflammation and you will find many posts about them but sometimes it's easier to know what to avoid when dealing with inflammation. Below is a list to help you know what it is best to avoid when fighting inflammation:

• Alcohol
• Fatty cuts of red meats
• Fried and greasy foods
• Processed meats (bacon, hot dogs, lunch meats)
• Sugary drinks (think energy drinks, fruit juice, soda, etc)
• Ultra-processed carbs and sweets

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SOME TELLTALE SIGNS OF INFLAMMATION

The past couple of posts have been about inflammation. Inflammation that hangs around and won't go away is chronic inflammation and it can cause a lot of problems. If the following symptoms hang around and you or your doctor can't find out why, ask your doctor to do blood work looking for inflammation:

• Fatigue
• Chest pain
• Achy muscles
• Achy joints
• Skin rash
• GI problems such as diarrhea and constipation 
• Headaches
• Weight gain

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DIFFERENCES IN ACUTE AND CHRONIC INFLAMMATION

Following up with yesterday's post on inflammation, here is something to think about. More than half of all deaths are thought to be attributed to diseases related to inflammation. However, our bodies can't function without inflammation. It is the body's first line of defense in healing injuries and fighting off infections. Doctor Sadiya Khan, M.D. a professor of Cardiology at the Northwestern University Feinberg School of Medicine in Chicago, describes it this way. "If you come down with a cold or a bacterial infection, this process happens inside the cells and tissues, where you usually can't see it.

This immediate response to a trigger, known as acute inflammation, is meant to be short-lived. After the white blood cells have done their job, your wound heals, or the fever breaks, you feel better and the inflammatory process winds down.

But sometimes the body can't quite figure out when or how to stop it and inflammation becomes chronic -- and that's when the process goes from helpful to harmful. Unfortunately, all autoimmune illnesses involve chronic inflammation.

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AGING AND INFLAMMATION

My own dad used to say, "Getting old is not for sissies."  He was not wrong, but I often say, "He died too young to know." After all he died at 66. Since I am basically 13 years past that, I am realizing the value of his words. Having said that, Dr. David Brownstein, M.D. says the aging process is not kind to the immune system. By midlife, the bone marrow produces fewer immune-enhancing stem cells. In addition, the thymus gland shrinks, reducing T-cells. Worn out immune cells accumulate, leading to inflammation. Inflammation is a frequent topic on this blog, as it is and has been for years, a major problem for me. And know, you don't have to be old to be affected by inflammation. I have dealt with it most of my life. If you go to the right and click on inflammation, you will find many bits of information on what inflammation is, how it affects the body and how to deal with it. 

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A BENEFIT OF PINEBERRIES

You may be asking yourself, "What are pineberries?".  Pineberries are a hybrid, coming from two types of strawberries. Pineberries look like strawberries, but they are white with red seeds. While they look like strawberries, they taste more like pineapple. Some say they also get a hint of pear in the taste, according to nutritionist Libby Mills, RDN. They are known to reduce harmful inflammation, as they contain phenolic acids and flavonoids, including gallic acid, quercetin and kaempferol.

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MORE HEALTH BENEFITS OF GRAPEFRUIT

I love grapefruit, even though I can't enjoy them like I used to, as they counteract one of my medications.

There are several posts on this blog about grapefruit, if you are interested in knowing more. We know they contain 100% of our daily need of vitamin C which boosts our immune systems and helps fight off those nasty colds. But how about this? Did you know grapefruit can help sharpen focus because it is rich in beta-carotene, which promotes eye health and protects against inflammation?

Gut problems? Did you know grapefruit is a good source of fiber which helps you feel full longer? It also stimulates healthy gut bacteria.

Is it time for you to enjoy some grapefruit?

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"LET FOOD BE YOUR MEDICINE"

 In the 4th Century, Hippocrates authored this famous oath, "Let food be thy medicine and medicine be they food". Today, in the 21st Century, the MAHA movement is turning our attention back to what we eat, how it affects our health, overuse of medications, etc. Over the next few days, my posts will discuss foods with the most promising disease-busting benefits. This will be about the foods that should definitely be a part of your diet. These foods will be discussed in alphabetical order, not in any order of one being more important than another. The information was compiled by Carrie Dennett, MPH, RDN. We will start today with BERRIES.

Blackberries, blueberries, raspberries, and strawberries are a rich source of numerous phytochemicals that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Eat your berries!

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YOGURT PLAYS A ROLE IN TAMING INFLAMMATION

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.

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COOK WITH TURMERIC TO TAME INFLAMMATION

 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.

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GRAPEFRUIT TAMES INFLAMMATION

A Harvard study has shown that women with higher intakes of flavonoid antioxidants from grapefruit had significantly lower inflammation markers compared to those with lower intakes. Personal note, if you are taking medication for high blood pressure, talk to your doctor about eating grapefruit while taking such drugs. I have no idea why this study only included women. Perhaps this could also apply to men.

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SALMON FIGHT INFLAMMATION

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. 

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EAT LEGUMES TO TAME INFLAMMATION

 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.

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EXTRA VIRGIN OLIVE OIL TO TAME INFLAMMATION

 As we continue with our foods to tame that pesky inflammation, we will turn to a Mediterranean staple, olive oil. The oil contains oleocanthal, a naturally occurring compound with anti-inflammatory powers similar to ibuprofen. A good way to use EVO is in homemade salad dressings, pesto, and to drizzle over fresh sliced tomatoes.

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WHEAT BERRIES HELP TAME INFLAMMATION

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.

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TAME INFLAMMATION

 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.

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MACA POWDER FOR OSTEOARTHRITIS RELIEF

According to a study published in BMC Complementary Medicine and Therapies, persons with osteoarthritis who consumed maca daily for eight weeks reduced overall pain by 62% and stiffness by 51%. The reason? Maca powder helps tame inflammation and trigger cartilage repair which in turn relieves joint aches and improves mobility. If you are interested, I posted a smoothie recipe today on my grandmaskitchenmedicine blog.

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A QUICK POST ABOUT INFLAMMATION

 There are many posts on this blog about inflammation, from what it is to treatments. I only bring this up again, number one because I haven't mentioned it in a while and number two because I saw a statement that got my attention. As you may know, I have several autoimmune diseases and have battled inflammation most of my life. I suggest you go to the side list of topics and click on inflammation, if you are interested in reading more about the subject. Here is the statement that caught my attention today as I was looking through some medical information. "More than half of all deaths are thought to be attributed to diseases related to inflammation." Wow!

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LILACS TO LESSEN ACHES AND PAINS

When Spring weather, especially those rainy days, cause you to have those aggravating aches and pains, try putting a lovely lilac bouquet in one of the rooms you are in most often. A Brazilian study found that switching from a rose bouquet to a lilac one, could cut achiness by 73%.  They say the aromatic compounds in lilacs can calm overactive pain nerves and even curb production of ache-causing inflammation, if you inhale them often. I say, lilacs over pain-pills any day.

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