Although inflammation is a natural part of our healing process, it is also an unfortunate part of chronic illness including kidney failure, diabetes and heart disease and can affect the entire body by reducing the ability to fight infection and slow down healing. However, what is exciting is that the food choices you make can help reduce inflammation! You DO have some control over it.
Let’s look at 4 choices you can make today to help fight inflammation.
Arm yourself with these Super Foods!
1. Prebiotics and Probiotics.
Prebiotics are the fiber that feeds the probiotics such as apples, flaxseed and onions. Probiotics are the beneficial bacteria normally present in the gastrointestinal tract. Probiotics are found in many foods such as Greek yogurt, sauerkraut, apple cider vinegar, kombucha, some protein bars, and also come supplement forms. They support various aspects of good health such as:
· Help to relieve constipation and help prevent diarrhea
· Help with weight loss
· Improves memory
· Improves symptoms of anxiety and depression
· Boost immunity
· Reduces inflammation in the body.
2. Spice it up!
In clinical studies, repeated testing has shown Turmeric reduces inflammation. Other spices that have documented benefits in reducing inflammation include ginger, cloves and rosemary. Be sure to include them in your day by adding them to your meals and/or tea or infused water!
Turmeric is dark yellow in color. Only ¼ of a teaspoon delivers the benefits of reducing inflammation. You can add it to meats, sprinkle on eggs, and add to tuna or chicken salads. Adding black pepper improves the absorption of the beneficial nutrients.
3. Omega-3-
Fish containing Omega-3 fatty acids can drastically improve chronic inflammation by consuming 2-3, 3oz. servings per week. Great sources are albacore tuna, rainbow trout, salmon, or supplement form.
4. Eat your veggies-
Broccoli, cauliflower, and cabbage are good, low potassium vegetables that have anti-inflammatory properties. They also are a good source of fiber and nutrients that can improve your immune system.
Here’s a suggestion! Add turmeric and black pepper to your veggies or fish and enjoy a healthy meal that also reduces inflammation.
It's a win-win!
