Inflammation getting you down? Try these top 5 foods and watch what happens!
Chronic disease such as cancer, diabetes, arthritis, heart disease, depression and dementia, have all been linked to chronic inflammation. The key to preventative health is an anti-inflammatory diet.
My top 5 anti-inflammatory foods to include in your diet day to day and how…
1. Turmeric One of the most ancient and healing spices out there, the active compound curcumin found in turmeric has powerful anti-inflammatory properties. Evidence shows that curcumin can not only relieve arthritic and joint pain, but can improve symptoms of depression, to name a few benefits. Add turmeric to your meals make a turmeric latte or enjoy in a tonic. Check out the Morning Elixir drink from our Nutritionist Amanda Powell.
2. Green Leafy Vegetables Our leafy greens like kale and spinach are alkalising and anti-inflammatory for the body. Boost your daily meals with a few handfuls of greens for optimal health.
3. Berries All berries (blueberries, strawberries, raspberries) are rich in Vitamin C and phytochemicals which are rich in antioxidants. Studies have linked increased consumption of berries with lower risk of chronic health issues such as heart disease, Alzheimer’s and Diabetes.
4. Omega-3 Essential Fatty Acids EFA’s are ‘essential’ because they must be obtained through our diet. And foods rich in the omega-3 EFA’s have potent anti-inflammatory properties which are known to help reduce cardiovascular risk, improve circulation, improve memory and brain function, reduce the risk of dementia, reduce blood cholesterol levels, reduce pain and support injury rehabilitation, to name a few benefits. It’s recommended to eat cold water oily fish 3 times a week for adequate omega-3 intake which is fish such as salmon, tuna, sardines and mackerel; or alternatively take a good quality practitioner only fish oil. Plant based omega-3 foods include chia seeds, flaxseeds, hemp seeds and walnuts, which although not as high in the omega-3’s as oily fish, they’re definitely a great way to boost your diet!
5. Green Tea It’s the EGCG component found in green tea has strong anti-inflammatory effects, and has been shown to reduce the expression of inflammatory enzymes and markers in the body, which can reduce the risk of chronic disease. Replace those subsequent coffees with a green tea and your body will thank you.
RECIPE – from Nutritionist Amanda Powell
Morning Elixir
Have this hit of health (preferably half an hour before you eat) every morning – you can have this warm or cold.
Ingredients (Makes 1 Serve) 1 knob of ginger
1 knob of fresh turmeric (can you 1 teaspoon of organic turmeric powder)
Juice of half a lemon
1 tsp organic apple cider vinegar
1/4 tsp of cracked pepper (to activate turmeric)
1/4 tsp of cayenne pepper (optional)
Method 1
1. Cold press juice ginger and turmeric
2. Juice lemon
3. Add the rest of ingredients with 1/4 cup of warm water
Method 2
1. Grate ginger and turmeric with ¼ cup of water and bring to the boil on the stove then simmer for a minimum of 5 minutes
2. Strain
3. Add the rest of ingredients and can top up with warm water if needed
Drink a shot or small glass of this ideally warm but you can have cold during hotter months.
TIP – Make this in bulk by X recipe by 5 except the lemon. Keep it in the fridge add lemon and warm water to a serve each morning.
Article written by our beautiful and very talented Nutritionist Amanda Powell. You can find Amanda in the clinic every 2nd Thursday night between 5pm & 8pm, and every Friday between 8am & 2pm. For more info please see our website https://phclinic.com.au/nutritional-medicine/
