6 Foods to Help Reduce Inflammation Naturally

c365f3b88863ae889bdd7e35df697f8aRemember the old saying, “You are what you eat,”? Most people don’t take this too seriously, but some do, and here’s why. Though you may not turn into a potato chip if you eat one, but living off a steady diet of junk food can have massive negative side effects on your body in not only how it looks but the way it functions. Conversely, eating a healthy diet filled with greens, healthy carbs, protein, and lots of water, will improve the way your body functions and can have a positive impact on the way you feel, your emotions, your energy, weight, and much more. Eating well is essential to a healthy functioning immune system and helps your body heal itself the way it’s intended to.

As extreme sports enthusiasts, surfers, mountain bikers, or even runners, may suffer from inflammation in commonly used joints such as the knees and hips, or even shoulders. Pushing our bodies to the extreme will no doubt have an impact on the way feel from that indescribable rush of adrenaline, to the sore muscles, achy joints, or headaches we suffer from the next morning. Now some of this is no doubt due to pulled muscles or torn ligaments that can happen when we over do it, but most of this can be attributed to inflammation.

So how can food help the body heal? There are so many ways, but one way, is to eat foods that actually help REDUCE INFLAMMATION. Here are just a few:

Fish is a source of protein that is rich in Omega-3 Fatty acid. Instead of that steak, try salmon, tuna, sardines. Try a healthy preparation method such as baking or boiling. Not keen on fish, try capsules of fish oil.

Garlic is great for swollen joints! Add this powerful little helper to your dishes and enjoy a meal rich in flavor and benefits. It may just be worth the bad breath! 1402d09b6d835dbaf97c088cf902ce93

Dark Leafy greens are all the rage these days and for a very good reason! They supply vitamin E which plays a key role in protecting the body from pro-inflammatory molecules called cytokines. Veggies such as kale, broccoli, spinach and collard greens are excellent examples, so eat up!

Peppers. Add these colorful gems to any meal for a healthier diet. They are rich in Vitamins and low in starch which helps to reduce inflammation in the body.

Good Oils that are rich in oleic acid, an omega-9 fatty acid. Try cooking with Extra Virgin Olive Oil.

Turmeric is awesome! This spice not only helps enhance the flavor of the food but also helps to fight inflammation. Take 400 to 600 milligrams of turmeric extracts (available in tablets or capsules) three times per day or as directed on the product label. Whole turmeric is more effective than isolated curcumin, its major constituent. And unlike aspirin or ibuprofen, turmeric’s curcumin reduces inflammation naturally, without damaging the liver or kidneys.

Experiment with healthy recipes and enjoy! Below is an example of a great recipe to help ease the inflammation!

Servings: 6
Total Time: 40 min
Prep Time: 10 min | Cook Time: 30 min
Similar to omelettes or quiches, frittatas provide a backdrop for an endless combination of ingredients. In this case, we’re using nutrient-rich mushrooms and spinach that burst with flavor.
Cooking tip: Arthritis-fighting food: turmeric and spinach!

Nutrition Facts
Serving size:
1 wedge
Total Fat 130.0g
200%
Cholesterol 123mg
41%
Sodium 362mg
15%

Ingredients
1 pound button mushrooms, sliced
1 large onion, chopped
1 tablespoon freshly chopped garlic
1 pound fresh spinach
¼ cup water
6 large egg whites
4 large eggs
5 ounces firm tofu
½ teaspoon ground turmeric
½ teaspoon kosher salt
½ teaspoon freshly cracked black pepper
*Allergy warning: contains eggs and soy products
Step by Step:
Preheat oven to 350°F.
Over medium-high heat, sauté mushrooms in a lightly greased, oven-proof, 10-inch nonstick skillet or sauté pan until golden brown. Add onion and cook until onion is tender, about 3 minutes. Add garlic and cook 30 seconds. Add spinach and water and cook covered for 2 minutes or until spinach is wilted. Remove lid and cook until all the liquid has evaporated.
Meanwhile, puree egg whites, eggs, tofu, turmeric, salt and pepper in a blender until smooth. When all the liquid has evaporated from mushroom mixture, gently pour egg mixture over spinach.
Transfer pan to oven and bake at 350°F for 25 to 30 minutes or until eggs are set in the center. Remove and invert onto a serving plate and let stand 10 minutes. Cut into wedges and serve hot, warm, or at room temperature.


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3 comments on “6 Foods to Help Reduce Inflammation Naturally


  1. In the frst inset photo, what kind of peppers are pictured, and what is the stuffing made of? They look delicious!

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