Fruits and vegetables
All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.
Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.
This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.
These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado
Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon.
Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.
Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone homocystine in the body.
8 Exotic Superfoods to Boost Your Immune System
By Wendy Warner and Kellyann Petrucci from Boosting Your Immunity For Dummies
Exotic superfoods are more mysterious, perhaps even harder to find, but well worth your efforts. These exotic superfoods have been used in other parts of the world for their powerful healing punch successfully. Get to know some of these unusual superfoods and figure out how to implement them into your overall superfood regimen.
1
Extracts from acai berries may destroy cancer cells, particularly those associated with leukemia.
Acai berries (pronounced ah-sigh-ee) are grown on the palm trees in the Amazon rainforest of northern Brazil. The name of the game with acai berries is pure antioxidant and nutrient power.
They fight leukemia. A well-known study, done by the University of Florida, found that extracts of the acai berry destroyed human cancer cells grown in a lab. More studies are needed to confirm its effects, but this step is definitely in the right direction.
They reduce inflammation. One of the best things that acai berries can do for you, due to the large amounts of anthocyanins they contain, is reduce inflammation associated with chronic diseases. Heart disease, cancer, diabetes, arthritis, fatigue syndromes, digestive discomforts, aches, and pains are all helped by reducing inflammation.
They shield your heart against disease. The pulp of acai berries has deep healing agents that contain antioxidants and fiber that reduces cholesterol — and keeps your digestive system healthy to boot!
Enlarge
2
Goji berries are richly immersed in antioxidant power.
Goji berries (pronounced go-gee), which are the commercial name for wolfberries, have been used for thousands of years in Chinese medicine.
Battle cancer: The phytochemicals in goji berries may have powerful anticancer effects. A 1994 study published in the Chinese Journal of Oncology stated that goji berries have a positive effect on treatments when used in conjunction with other cancer therapies.
Support weight loss: Goji berries contain natural compounds that are lipotropic, meaning they help carry fat away from the liver and burn those extra calories.
Protect your heart: Goji berries have compounds to lower cholesterol, are natural defenders against free radical damage, and release levels of homocysteine, a protein associated with heart disease and inflammation.
Prevent age-related eye problems: Goji berries have a high level of antioxidants, like beta carotene and zeaxanthin, which are important for vision. Zeaxanthin protects the eyes, specifically the retina, and may reduce the risk of age-related macular degeneration.
Boost your libido: This amazing superfood not only raises your spirits, but it also raises your libido! Goji berries raise testosterone levels, and, therefore, your sex drive goes up.
Enlarge
3
Dulse is a sea vegetable with many vitamins, minerals, essential fatty acids, and other natural food chemicals with antioxidant properties.
Dulse is reddish brown and comes in whole leaves, powdered, or as a condiment. This sea vegetable is chewy with a salty finish. Dulse flakes give a great flavor to salads. You can also eat it right out of the package!
Enlarge
4
Hijiki is a sea vegetable that looks like black angel hair pasta.
Called the “beauty vegetable” in Japan for the shiny hair and beautiful skin it gives to those who indulge, this sea vegetable helps nourish the thyroid, promotes healthy skin and hair, and promotes a healthy immune system.
Enlarge
5
You can find virtually every nutrient in sea kelp.
Kelp is a great source of iodine, which is a vital nutrient that many are deficient in and that your throid needs. Kelp noodles are delicious and a wonderful way to add sea vegetables to your diet.
Enlarge
6
Kombu, another sea vegetable, provides minerals that are particularly important in your diet.
Kombu is a type of brown algae that has a beautiful dark purple hue. You can find kombu fresh, frozen, or dried. It comes in thick strips or sheets. It has a savory taste and can be used as a food flavoring, food topping, or a nice salty addition to soups.
Enlarge
7
Nori is the most popular sea vegetable because it’s used to make sushi.
You can find nori in colors from dark purple to marine green. You can use it as a condiment for soups, salads, and casseroles or cut into strips.
Enlarge
8
Another great sea vegetable, wakame, provides a salty taste that comes from a balance of sodium and other minerals from the sea.
Wakame (pronounced wah-ka-may) is a tender grayish green sea vegetable, and when you soak wakame, it expands many times its original size. Eat it raw as a snack, add it to soups and stir-fries, or roast it and sprinkle on salads and stews. Wakame becomes soft and melts in your mouth when cooked. What a great way to add minerals to your foods!
Sea vegetables also give you a good dose of fiber to promote digestive health.
Enlarge
No comments:
Post a Comment