Posted by: godswaytohealth | February 2, 2017

TOP 10 ANTI-INFLAMATORY SUPER FOODS

AntiInflammatory_Cover

My Top 10 Anti-Inflammatory SuperFoods

Inflammation is an immunological process of self-repair in which the body works to destroy abnormal pathogens, dead cells and abnormal tissue.  When inflammation becomes a chronic condition, it becomes more destructive to the body and can cause major health problems.  Controlling inflammation through nutrition and lifestyle has to be a central focus to achieve your health goals.

I believe deep within my spirit that God created us for incredible health & vitality and desires for us to look to nature to provide the resources for health & well-being.  Here are 10 of the most important anti-inflammatory foods.

Here is the link to the above video.

1. Coconut Oil:

This superfood is loaded with healthy fats, including lauric acid which is found in a high quantity within mother’s milk.  Coconut fats help you to burn fat, improve brain function and reduce whole body inflammatory levels.  It is great to consume in your shakes and smoothies and you can put it on your skin and the components will cross into your blood stream transdermally.(1, 2, 3)

I recommend using coconut oil to cook with because it cannot be denatured under high heat.  If you don’t like the coconut flavor than use a high quality MCT oil which has all the same benefits but no coconut flavor.

CoconutOil_Benefits

2. Coconut Water Kefir:

This is fermented coconut water.  Coconut water is naturally rich in potassium but it also contains a good amount of sugars.  The fermentation process breaks down sugar and adds B vitamins, live enzymes and probiotics.

Coconut water kefir is EXCELLENT for your digestive system and is well-tolerated by most people.  If you are experienced with it, you can drink a bottle at a time.  If you are new to fermented foods and drinks or have a serious digestive issue, it is better to begin with 1-2 tbsps per day.

3. Ginger:

Ginger is composed of several volatile oils that are powerful anti-bacterial, anti-viral, anti-fungal, anti-parasitic agents.  In addition, it inhibits cancer cell formation while firing up our body’s own inborn ability to destroy the cancer cells formerly present.(1)

Additionally, ginger helps protect the bodies stores of the super anti-oxidant & free radical destroyer.   Ginger is also a powerful anti-nausea agent and improves the production of digestive juices (stomach acid, bile and pancreatic enzymes) to enhance digestion.(2, 3)

  • Drink a cup of organic ginger tea everyday
  • Grate fresh ginger or use dried ginger on your salad, meat and steamed veggies
  • Drink ginger coconut water kefir (Kevita brand – Lemon Ginger is excellent)
  • Get ginger root and put an inch or so in per 8oz of juice. Anymore can give too much bite.

GingerDigestCover-1024x504

4.  Lemon:

Lemon is loaded with vitamin C, citrus bioflavonoids (vitamin P), live enzymes and potassium.  It is one of the best things to help the liver and kidneys to detoxify and it improves circulation and cellular oxygenation.

I recommend using fresh squeezed lemon or lemon essential oil in your water each morning (and throughout the day if possible) to improve liver cleansing.

I also recommend squeezing lemon on your meat and veggies in order to allow the enzymes and citric acid to begin metabolizing these things before consuming them.  Additionally, lemon helps to stimulate stomach acid, bile and pancreatic enzyme production for more optimal digestion.

LemonWater_HealthBenefits

5.  Avocados:    

Avocados are full of healthy fats, potassium and magnesium.  They are also rich in carotenoid anti-oxidants that reduce inflammation in the body.  The good fats help produce ketones and improve fat burning. (1, 2, 3)

My favorite ways to use avocados include putting them into shakes to make puddings and chocolate mousse.   I also LOVE making a great guacamole and I enjoy avocado salads.  I consume 1-2 avocados on most days and recommend for the majority of my clients to consume an avocado each day.

6. Himalayan Sea Salt:

High quality Himalayan sea salt contains over 84 trace minerals and a unique energetic frequency that enhances cellular function.  Most other salts are highly processed and refined and not well-utilized by the body.

Himalayan pink salts help reduce edema, swelling, cellulite and they balance blood pressure.  Lower carbohydrate diets need more healthy salts because their body doesn’t retain sodium like we do when we consume a higher carbohydrate diet.

I put them on my foods generously.  I tell my clients that if they are craving salts, than they are most likely trace mineral deficient and it is important to use more of these good salts.   It is also a great energy tip to take a pinch of pink salt and follow it with 8oz of water.  This also works well to reduce asthmatic and allergy symptoms.

SaltCover

7. Apple Cider Vinegar (ACV):   

This fermented tonic is loaded with enzymes and organic acids.  It is a natural sterilizing agent that has been shown to improve digestive function, stabilize blood sugar, reduce inflammation and improve skin tone. (1, 2)

I use ACV like I use lemon, in water and on foods (particularly meat and vegetables) before consuming them.  It helps to pre-digest the meat and veggies and reduces stress on our digestive system.  ACV also helps to reduce the microbial load throughout the body and improves the use of digestive juices such as stomach acid, bile and pancreatic enzymes.(3)

8.  Sprouted Pumpkin Seeds:

Sprouted pumpkin seeds are full of B vitamins, magnesium and zinc.  They are one of the most nutrient dense foods on the planet and have a powerful anti-inflammatory effect on the body.

Sprouting pumpkin seeds helps to release some of the “anti-nutrients” they contain. As a result, the vitamins and minerals in pumpkin seeds become more readily digested and absorbed. To remove some of these anti-nutrients, seal a glass container with pumpkin seeds covered in water for 24 hours. Rinse the seeds and allow drying before use in cooking.

You can also purchase some Go Raw sprouted pumpkin seeds here that are incredibly tasty and enjoyable!

PumpkinSeeds_AmazingBenefits

9.  Turmeric:

Turmeric is loaded with curcuminoid anti-oxidants that powerfully reduce inflammation, improve detoxification and reduce cancer cell formation in the body.  Using turmeric on your dishes is one of the best natural health strategies you can apply. (1)

I recommend using it with coconut milk for an anti-inflammatory milk, putting it on meats and in coconut cups like these.  It is best absorbed when combined with good fats and a pinch of black pepper. (2, 3)

10.  Organic Broth:

Bone broth from organically raised animals is loaded with bone and immune supportive nutrients.  Bone broth is loaded with bone marrow where the red and white blood cells that form our blood and immune system are originally formed.   It is also rich in collagen peptides which help to improve the integrity of our gut lining, skin and joints.

Bone broth is also rich in conjugated linoleic acid, also called CLA.  CLA helps to reduce inflammation and stimulate fat burning.  It has also been shown to be a powerful immune stimulating agent that reduces cancer growth in the body.

Ideally you will get pasture-raised chicken bones or grass-fed beef bones as that is the highest quality.   You can make it from scratch with this recipe or you can purchase it pre-maid.

make-your-own-bone-broth

Sources For This Article Include:

* * * * * * *

Re-blogged from http://drjockers.com

THANK YOU DR. JOCKERS FOR ANOTHER GREAT ARTICLE

* * * * * * *

MCT Oils:

  1. Bach AC, Babayan VK. Medium-chain triglycerides: an update. Am J Clin Nutr. 1982 Nov;36(5):950-62. PMID: 6814231
  2. Medium-chain triglycerides Link Here
  3. Stein TP, Presti ME, Leskiw MJ, Torosian ME, Settle RG, Buzby GP, Schluter MD. Comparison of glucose, LCT, and LCT plus MCT as calorie sources for parenterally nourished rats. Am J Physiol. 1984 Mar;246(3 Pt 1):E277-87. PMID: 6422772
  4. Odle J. New insights into the utilization of medium-chain triglycerides by the neonate: observations from a piglet model. J Nutr. 1997 Jun;127(6):1061-7. PMID: 9187618
  5. Page KA, Williamson A, Yu N, et al. Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia. Diabetes. 2009;58(5):1237-1244.
  6. Page KA, Williamson A, Yu N, et al. Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia. Diabetes. 2009;58(5):1237-1244.
  7. Masino SA, Rho JM. Mechanisms of Ketogenic Diet Action. In: Noebels JL, Avoli M, Rogawski MA, Olsen RW, Delgado-Escueta AV, editors. Jasper’s Basic Mechanisms of the Epilepsies [Internet]. 4th edition. Bethesda (MD): National Center for Biotechnology Information (US); 2012. PMID: 22787591
  8. Tetrick MA, Greer FR, Benevenga NJ. Blood D-(-)-3-hydroxybutyrate concentrations after oral administration of trioctanoin, trinonanoin, or tridecanoin to newborn rhesus monkeys (Macaca mulatta). Comp Med. 2010 Dec;60(6):486-90. PMID: 21262136
  9. Huang WC, Tsai TH, Chuang LT, Li YY, Zouboulis CC, Tsai PJ. Anti-bacterial and anti-inflammatory properties of capric acid against Propionibacterium acnes: a comparative study with lauric acid. J Dermatol Sci. 2014 Mar;73(3):232-40. PMID: 24284257
  10. Marounek M, Skrivanová E, Rada V. Susceptibility of Escherichia coli to C2-C18 fatty acids. Folia Microbiol (Praha). 2003;48(6):731-5. PMID: 15058184
  11. Murzyn A, Krasowska A, Stefanowicz P, Dziadkowiec D, Łukaszewicz M. Capric Acid Secreted by S. boulardii Inhibits C. albicans Filamentous Growth, Adhesion and Biofilm Formation. Mylonakis E, ed. PLoS ONE. 2010;5(8):e12050.
  12. Kim H-J, Yoon H-J, Kim S-Y, Yoon Y-R. A Medium-Chain Fatty Acid, Capric Acid, Inhibits RANKL-Induced Osteoclast Differentiation via the Suppression of NF-κB Signaling and Blocks Cytoskeletal Organization and Survival in Mature Osteoclasts. Molecules and Cells. 2014;37(8):598-604.
  13. Medium-chain triglycerides Link Here
  14. Bergsson G, Arnfinnsson J, Steingrímsson Ó, Thormar H. In Vitro Killing of Candida albicans by Fatty Acids and Monoglycerides. Antimicrobial Agents and Chemotherapy. 2001;45(11):3209-3212.
  15. Takahashi M, Inoue S, Hayama K, Ninomiya K, Abe S. [Inhibition of Candida mycelia growth by a medium chain fatty acids, capric acid in vitro and its therapeutic efficacy in murine oral candidiasis]. Med Mycol J. 2012;53(4):255-61. Japanese. PMID: 23257726
  16. Bergsson G, Steingrímsson O, Thormar H. In vitro susceptibilities of Neisseria gonorrhoeae to fatty acids and monoglycerides. Antimicrob Agents Chemother. 1999 Nov;43(11):2790-2. PMID: 10543766
  17. Bergsson G, Arnfinnsson J, Karlsson SM, Steingrímsson O, Thormar H. In vitro inactivation of Chlamydia trachomatis by fatty acids and monoglycerides. Antimicrob Agents Chemother. 1998 Sep;42(9):2290-4. PMID: 9736551
  18. Page KA, Williamson A, Yu N, et al. Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia. Diabetes. 2009;58(5):1237-1244.
  19. Yeh YY, Zee P. Relation of ketosis to metabolic changes induced by acute medium-chain triglyceride feeding in rats. J Nutr. 1976 Jan;106(1):58-67. PMID: 1245892
  20. Lavau MM, Hashim SA. Effect of medium chain triglyceride on lipogenesis and body fat in the rat. J Nutr. 1978 Apr;108(4):613-20. PMID: 24679
  21. Pediatrics – Medium-Chain Triglyceride Feeding in Premature Infants: Effects on Calcium and Magnesium Absorption Link Here
  22. Tantibhedhyangkul P, Hashim SA. Medium-chain triglyceride feeding in premature infants: effects on fat and nitrogen absorption. Pediatrics. 1975 Mar;55(3):359-70. PMID: 1170544
  23. Gasior M, Rogawski MA, Hartman AL. Neuroprotective and disease-modifying effects of the ketogenic diet. Behavioural pharmacology. 2006;17(5-6):431-439.
  24. Berning JR. The role of medium-chain triglycerides in exercise. Int J Sport Nutr. 1996 Jun;6(2):121-33. PMID: 8744785
  25. Jeukendrup AE, Saris WH, Wagenmakers AJ. Fat metabolism during exercise: a review–part III: effects of nutritional interventions. Int J Sports Med. 1998 Aug;19(6):371-9. PMID: 9774203
  26. Stubbs RJ, Harbron CG. Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men. Int J Obes Relat Metab Disord. 1996 May;20(5):435-44. PMID: 8696422
  27. Hainer V, Kunesová M, Stich V, Zák A, Parizková J. [The role of oils containing triacylglycerols and medium-chain fatty acids in the dietary treatment of obesity. The effect on resting energy expenditure and serum lipids]. Cas Lek Cesk. 1994 Jun 13;133(12):373-5. Czech. PMID: 8069895
  28. St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6. PMID: 18326600

Ginger:

  1. Park M, Bae J, Lee DS. Antibacterial activity of [10]-gingerol and [12]-gingerol isolated from ginger rhizome against periodontal bacteria.  Phytother Res. 2008 Nov;22(11):1446-9.  PMID: 18814211
  2. Rahmani AH, Shabrmi FM, Aly SM. Active ingredients of ginger as potential candidates in the prevention and treatment of diseases via modulation of biological activities. Int J Physiol Pathophysiol Pharmacol. 2014 Jul 12;6(2):125-36. eCollection 2014. Review. PMID: 25057339
  3. Baliga MS, Haniadka R, Pereira MM, D’Souza JJ, Pallaty PL, Bhat HP, Popuri S. Update on the chemopreventive effects of gingerand its phytochemicals.  Crit Rev Food Sci Nutr. 2011 Jul;51(6):499-523 Review.  PMID:  21929329
  4. Kundu JK, Na HK, Surh YJ Ginger-derived phenolic substances with cancer preventive and therapeutic potential.  Forum Nutr. 2009;61:182-92. PMID: 19367122
  5. Haniadka R, Saldanha E, Sunita V, Palatty PL, Fayad R, Baliga MS. A review of the gastroprotective effects of ginger (Zingiber officinale Roscoe). Food Funct. 2013 Jun;4(6):845-55. Review.  PMID:23612703
  6. Palatty PL, Haniadka R, Valder B, Arora R, Baliga MS. Ginger in the prevention of nausea and vomiting: a review.  Crit Rev Food Sci Nutr. 2013;53(7):659-69.   PMID:23638927
  7. Ali BH, Blunden G, Tanira MO, Nemmar A. Some phytochemical, pharmacological and toxicological properties of ginger (Zingiber officinale Roscoe): a review of recent research.  Food Chem Toxicol. 2008 Feb;46(2):409-20.  PMID:17950516
  8. Ippoushi K, Azuma K, Ito H, Horie H, Higashio H. [6]-Gingerol inhibits nitric oxide synthesis in activated J774.1 mouse macrophages and prevents peroxynitrite-induced oxidation and nitration reactions.  Life Sci. 2003 Nov 14;73(26):3427-37.  PMID:14572883
  9. Yao J, Ge C, Duan D, Zhang B, Cui X, Peng S, Liu Y, Fang J. Activation of the phase II enzymes for neuroprotection by gingeractive constituent 6-dehydrogingerdione in PC12 cells.  J Agric Food Chem. 2014 Jun 18;62(24):5507-18.  PMID:  24869427

Avocados:

  1. Jeena K, Liju VB, Kuttan R. Antioxidant, anti-inflammatory and antinociceptive activities of essential oil from ginger.  Indian J Physiol Pharmacol. 2013 Jan-Mar;57(1):51-62.  PMID: 24020099
  2. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. PMID:23638933
  3. Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005 Mar;135(3):431-6. PMID:15735074
  4. Mike Adams. Avocados offer remarkable benefits for skin health. Natural News.Link Here
  5. Nalin Chilkov. Avocados: A Super Cancer Fighting Food. Huffington Post.Link Here

Apple Cider Vinegar:

  1. Johnston CS, Gaas CA. Vinegar: Medicinal Uses and Antiglycemic Effect.Medscape General Medicine.2006 May; 8(2):61. PMCID:1785201
  2. Hu FB, Stampfer MJ, Manson JE, et al., Dietary intake of α-linolenic acid and risk of fatal ischemic heart disease among women. Am J Clin Nutr. 1999 May;69(5): 890-897. PMID:10232627
  3. Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high carbohydrate meal in subjects with insulin resistance or type 2 diabetes mellitus.Diabetes Care. 2004 Jan; 27:281–282. PMID:14694010
  4. Johnston CS, Buller AJ. Vinegar and peanut products as complementary foods to reduce postprandial glycemia.J Am Diet Assoc. 2005 Dec;105:1939–1942. PMID:16321601
  5. White AM, Johnston CS. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes Care. 2007 Nov; 30:2814–2815. PMID:17712024
  6. Petsiou EI, Mitrou PI, et al. Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. Oxford University Press Journals. 2014 Oct; 651-661. DOI:1111/nure.12125
  7. Kondo T, et al. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Apr; 73(8): 1837-1843. DOI:127//bbb.90231
  8. Takashi Fushimi, Kazuhito Suruga, Yoshifumi Oshima, Momoko Fukiharu, Yoshinori Tsukamoto and Toshinao Goda. Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats fed a cholesterol-rich diet. British Journal of Nutrition. 2006 May; 95:916-924. DOI:1079/BJN200617
  9. Versatilevinegar, Today’s Vinegar Link Here
  10. Supplemental Guide ACV Link Here 
  11. Battcock M and Azam-Ali S. Fermented Fruits and Vegetables. A Global Perspective. 1998; 134: 5.3. Visit linkhere
  12. ACV excerpt. Link Here
  13. Lam, C. K., Zhang, Z., Yu, H., Tsang, S.-Y., Huang, Y. and Chen, Z. Y. Apple polyphenols inhibit plasma CETP activity and reduce the ratio of non-HDL to HDL cholesterol. Mol. Nutr. Food Res. 2008 May, 52: 950–958. DOI:1002/mnfr.200700319
  14. Cortesia C, et al. Acetic Acid, the Active Component of Vinegar, Is an Effective Tuberculocidal Disinfectant. 2014 Feb; 5(2): e00013-14 DOI:1128/mBio.00013-14
  15. Tuberculosis. Link Here
  16. Best M, Sattar SA, Springthorpe VS, Kennedy ME. Comparative mycobactericidal efficacy of chemical disinfectants in suspension and carrier tests.Applied and Environmental Microbiology.1988 Nov;54(11):2856-2858. PMCID: PMC204385
  17. Medicine Net, Oral Metformin. Link Here
  18. Schwalfenberg GK. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?Journal of Environmental and Public Health.2012 Oct; 2012: 727630. DOI: 1155/2012/727630

Turmeric:

  1. Prasad S, Gupta SC, Tyagi AK, Aggarwal BB. Curcumin, a component of golden spice: from bedside to bench and back. Biotechnol Adv. 2014 Nov 1;32(6):1053-64. PMID: 24793420
  2. Panzhinskiy E, Hua Y, Lapchak PA, Topchiy E, Lehmann TE, Ren J, Nair S. Novel curcumin derivative CNB-001 mitigates obesity-associated insulin resistance. J Pharmacol Exp Ther. 2014 May;349(2):248-57. PMID: 24549372
  3. Zhang F, Zhang Z, Chen L, Kong D, Zhang X, Lu C, Lu Y, Zheng S. Curcumin attenuates angiogenesis in liver fibrosis and inhibits angiogenic properties of hepatic stellate cells. J Cell Mol Med. 2014 Jul;18(7):1392-406. PMID: 24779927
  4. Neerati P, Devde R, Gangi AK. Evaluation of the effect of curcumin capsules on glyburide therapy in patients with type-2 diabetes mellitus. Phytother Res. 2014 Dec;28(12):1796-800. PMID: 25044423
  5. Super Foodly: Spices, Turmeric, Ground Link Here
  6. Lee KH, Abas F, Alitheen NB, Shaari K, Lajis NH, Ahmad S. A curcumin derivative, 2,6-bis(2,5-dimethoxybenzylidene)-cyclohexanone (BDMC33) attenuates prostaglandin E2 synthesis via selective suppression of cyclooxygenase-2 in IFN-γ/LPS-stimulated macrophages. Molecules. 2011 Nov 23;16(11):9728-38. PMID: 22113581
  7. Seyedzadeh MH, Safari Z, Zare A, Gholizadeh Navashenaq J, Razavi SA, Kardar GA, Khorramizadeh MR. Study of curcumin immunomodulatory effects on reactive astrocyte cell function. Int Immunopharmacol. 2014 Sep;22(1):230-5. PMID: 24998635
  8. Nakmareong S, Kukongviriyapan U, Pakdeechote P, Kukongviriyapan V, Kongyingyoes B, Donpunha W, Prachaney P, Phisalaphong C. Tetrahydrocurcumin alleviates hypertension, aortic stiffening and oxidative stress in rats with nitric oxide deficiency. Hypertens Res. 2012 Apr;35(4):418-25. PMID: 22072109
  9. Talbot K. Brain insulin resistance in Alzheimer’s disease and its potential treatment with GLP-1 analogs. Neurodegener Dis Manag. 2014;4(1):31-40. PMID: 24640977
  10. Nguyen TA, Friedman AJ. Curcumin: a novel treatment for skin-related disorders. J Drugs Dermatol. 2013 Oct;12(10):1131-7. PMID: 24085048

* * * * * * *

Re-blogged from http://drjockers.com

THANK YOU DR. JOCKERS FOR ANOTHER GREAT ARTICLE

* * * * * * *

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

%d bloggers like this: