Tradisionele resepte

5 kosse wat inflammasie bestry (skyfievertoning)

5 kosse wat inflammasie bestry (skyfievertoning)

5 kosse met ontstekingsbestrydende vermoëns

Shutterstock/Gregory Gerber

Vetterige vis wat baie omega-3-vetsure bevat, soos salm, tuna en haring. Omega-3-vetsure is 'goeie vette' wat 'slegte' cholesterol help verlaag. U kan ook u omega-3 by visolie-aanvullings kry. Deur twee keer per week vis te eet, kry u die essensiële vetsure wat u benodig.

Vis

Shutterstock/Gregory Gerber

Vetterige vis wat baie omega-3-vetsure bevat, soos salm, tuna en haring. Deur twee keer per week vis te eet, kry u die essensiële vetsure wat u benodig.

Ekstra fynfilteerde olyfolie

iStock/Thikstock

Ekstra-olyfolie bevat baie voedingstowwe wat gesondheid bevorder. Studies toon dat daar 'n verbinding in olyfolie, oleocanthal, is wat die produksie van die chemikalieë wat ontsteking veroorsaak, stop. In 'n onlangse studie het navorsers ook bevind dat 4 teelepels ekstra-olyfolie per dag vir 12 weke as 'n anti-inflammatoriese middel opgetree het.

Volgraan

Die eet van volgraan, in plaas van verfynde korrels, kan help om inflammasie te beveg weens hul hoë veselvlakke. Vesel het die vermoë om CRP, of C-reaktiewe proteïen, te verlaag, wat 'n aanduiding is van inflammasie in die liggaam. Volgraan bevat ook 'n antioksidant genaamd selenium, wat help om inflammasie te bestry.

Donker blaargroentes

Shutterstock/Barbro Bergfeldt

Boerenkool, spinasie, broccoli en ander blaargroentes bevat 'n hoë konsentrasie vitamiene wat siektes bestry. Spesifiek vitamien E, wat getoon is dat dit die liggaam teen sitokiene ('n pro-inflammatoriese molekule) beskerm. Die flavonoïede en karotenoïede wat blaargroentes hul kleur gee, is ook antioksidante, 'n belangrike komponent van 'n ontstekingsbestrydende dieet.

Suiwel

Shutterstock/bitt24

Daar is bewys dat lae-vet en nie-vet suiwelprodukte die dermontsteking verminder as gevolg van die hoë kalsium- en vitamien D. As u egter laktose-allergie het, kan suiwelontsteking bydra tot ontsteking.


Die 5 beste kosse om inflammasie te beveg

Het u geweet dat 'n oorweldigende hoeveelheid chroniese siektes die gevolg is van chroniese ontsteking in die liggaam? En met die idee kan baie toestande voorkom word deur aandag te gee aan en stappe te doen om inflammasie in die liggaam te verminder.

Inflammasie is eintlik 'n natuurlike proses in die liggaam wat ontwerp is om die liggaam te help genees van beserings of siektes. Dit word veroorsaak deur die immuunstelsel in reaksie op 'n bedreiging, soos 'n sny of siekte. Akute ontsteking, wat gewoonlik oor 'n kort tydperk voorkom, is 'n voordelige hulpmiddel om u liggaam weer gesond te maak. Chroniese ontsteking, wat oor 'n lang tydperk voorkom (en dikwels minder intens is) is egter die soort wat verband hou met outo -immuun toestande, langdurige stres en verswakkende siektes.

Dit word immers verstaan ​​dat chroniese siektes voortspruit uit chroniese ontsteking in die liggaam. Daar is genoegsame bewyse om te toon dat hartsiektes, kanker, tipe 2 -diabetes, Alzheimersiekte en selfs vetsug beïnvloed kan word deur hierdie langdurige immuunrespons. Dus, deur die oorsaak aan te spreek, begin ons 'n holistiese, voorkomende benadering tot gesondheidsorg. En een van die beste maniere waarop ons weet hoe om inflammasie in die liggaam te genees en te verminder, is deur behoorlike voeding en die gebruik van die medisinale eienskappe van voedsel. Na uitgebreide navorsing het ek ontdek dat dit die beste voedsel is om inflammasie te beveg - vir alle diëte!

1. Borrie (kry daardie goue goedheid)

Goue latte gaan nêrens heen nie, en ek is gelukkig dat hulle hier wil bly. Deels omdat dit lekker is, en deels omdat borrie een van die kragtigste anti-inflammatoriese middels in ons dieet is. Dit is te danke aan curcumin, 'n verbinding in die wortel wat verantwoordelik is vir die lewendige (dikwels vlekke) geel pigment wat ons almal met borrie assosieer. Die presiese meganismes wat bepaal hoe curcumin in die liggaam werk, moet nog verstaan ​​word, maar daar is talle studies oor verskillende chroniese gesondheidstoestande wat hierdie oortuiging weer bevestig. Dus, van kerrie tot koffievervangers, moet u nie vergeet om 'n gesonde dosis borrie by u dag te voeg nie (en onthou om gekraakte swartpeper by te voeg, aangesien die verbindings wat in peper voorkom, nodig is om die gesondheidsvoordele van curcumin te verseker).

2. Vetterige vis en vlasaad (Hallo Omega-3's)

Ons het keer op keer gesê hoe belangrik 'n gebalanseerde inname van omega-3's belangrik is vir die gesondheid van die brein, maar daar is soveel meer as om die brein te ondersteun. Omega-3's is 'n tipe poli-onversadigde vetsure, wat struktureel aangedui word deur hul dubbelbindings tussen koolstofatome. Hierdie vette, wat noodsaaklik is vir goeie gesondheid, kan die produksie van molekules en stowwe wat aan inflammasie gekoppel is, verminder, soos inflammatoriese eikosanoïede en sitokiene. Daar is selfs konsekwente eweknie-geëvalueerde bewyse wat die verband tussen hoë inname van vetsure en verminderde ontsteking deur die liggaam beklemtoon. Ongeag u dieetvoorkeure, daar is nog meer gevalle om omega-3-ryk kos by u bord te voeg.

Wenk van plant: lijnzaad- of lynolie is 'n alternatief vir vetterige vis wat maklik gebruik kan word in alles, van daaglikse smoothies tot slaaisouse. Dit is nogal geurig, so begin klein, en u kan binnekort die belonings bereik.

3. Blaargroentes

Ons weet dat blaargroentes ideaal is vir die alkalisering en ontgifting van die liggaam, maar dit bied ook anti-inflammatoriese voordele. Groente, soos boerenkool, rucola, silwerbiet, spinasie, snijbiet en groenbessies, om maar 'n paar te noem, bied 'n ryk voedingsprofiel met hoë konsentrasies mikrovoedingstowwe wat chroniese ontsteking in die liggaam verminder. Vitamiene A, D, E en K, wat die vier vetoplosbare vitamiene is, het in verskeie studies getoon dat hulle inflammasie kan bestry. Baie blaargroentes breek ook gedeeltelik af om alfa-linoleensuur te bevat, wat een tipe omega-3-vet is (en ons weet hoe wonderlik dit is vir inflammasie)!

4. Ekstra-maagdelike koudgeperste olyfolie

Geen kombuis is volledig sonder koudgeperste ekstra suiwer olyfolie nie. Indien moontlik, is organies ook die beste hier. Maar wat onderskei dit van u gewone olyfolie? Dit is die eerste onttrekking uit die olywe, sonder hitte of chemikalieë wat die integriteit van hierdie wonderlike plant vernietig. Ekstra suiwer olyfolie hou wydverspreide gesondheidsvoordele in, insluitend die verbetering van die gesondheid van die hart, die bevordering van die breinfunksie, moontlike voordele teen kanker, en dit kan ook matige hoë temperature hanteer sonder om te oksideer. Die beste ding met olyfolie is dat die meeste van hierdie ongelooflike voordele afkomstig is van die anti-inflammatoriese eienskappe van die kos. Olyfolie is ryk aan oliesuur, wat uit studies getoon het dat dit inflammasie verminder en selfs voordelige gevolge kan hê vir gene wat met kanker verband hou, saam met kragtige antioksidante soos oleocanthal, wat eintlik dieselfde as ibuprofen werk - slegs natuurlik!

5. Bloubessies en ampate Granate

Dit is nie net die tradisioneel gesonde voedsel wat aanspraak maak op al die wonderlike voordele vir die gesondheid nie; daar is ook lekker kosse wat anti-inflammatoriese eienskappe bevat! Neem byvoorbeeld bloubessies, wat as 'n natuurlike bron van antioksidante beskou word. Die belangrikste antioksidant, antosianien, gee hierdie bessie 'n pragtige diepblou kleur en word vermoedelik verantwoordelik vir die anti-inflammatoriese vermoëns, saam met die hoë vesel- en vitamien A-, C- en E-inhoud. Granate, anders as bloubessies, word ook gereeld geniet vir die antioksidante wat dit bevat. Een van hierdie antioksidante, punicalagin, het kragtige anti-inflammatoriese eienskappe, met studies wat toon dat dit inflammasie in die spysverteringskanaal sowel as in selle van borskanale en kolon kan verminder.

As u dus ooit 'n verskoning nodig gehad het om meer van u gunsteling kos te eet, laat dit dan gebeur. Dit is slegs 'n paar van die beste voedsel om ontsteking te bestry, en deurlopende navorsing vertel ons dat daar nog baie is. Alle voedselsoorte moet natuurlik matig in 'n gesonde, gebalanseerde dieet verteer word, maar probeer altyd om hierdie voedsel as medisyne by elke geleentheid in te sluit!

As u op soek is na die nuutste navorsing en inligting oor die omkeer van chroniese ontsteking, om u ingewande natuurlik te genees, u energievlakke te verbeter en angs en oorwinning ten goede te oorkom, dan is ons nuutste beraad vir u! Klik hier om meer te wete te kom oor The Food Matters Total Wellness Summit en om u gratis plek te bespaar!

James Colquhoun is die filmmaker agter Food Matters, Hungry For Change en Transcendence Seasons 1 & 2 en stigter van Food Matters en FMTV. Saam met Laurentine ten Bosch het James die Food Matters -gemeenskap gestig ...


Die 5 beste kosse om inflammasie te beveg

Het u geweet dat 'n oorweldigende hoeveelheid chroniese siektes die gevolg is van chroniese ontsteking in die liggaam? En met die idee kan baie toestande voorkom word deur aandag te gee en stappe te doen om inflammasie in die liggaam te verminder.

Inflammasie is eintlik 'n natuurlike proses in die liggaam wat ontwerp is om die liggaam te help genees van beserings of siektes. Dit word veroorsaak deur die immuunstelsel in reaksie op 'n bedreiging, soos 'n sny of siekte. Akute ontsteking, wat gewoonlik oor 'n kort tydperk voorkom, is 'n voordelige hulpmiddel om u liggaam weer gesond te maak. Chroniese ontsteking, wat oor 'n lang tydperk voorkom (en dikwels minder intens is) is egter die soort wat verband hou met outo -immuun toestande, langdurige stres en verswakkende siektes.

Dit word immers verstaan ​​dat chroniese siektes voortspruit uit chroniese ontsteking in die liggaam. Daar is genoegsame bewyse om te toon dat hartsiektes, kanker, tipe 2 -diabetes, Alzheimersiekte en selfs vetsug beïnvloed kan word deur hierdie langdurige immuunrespons. Dus, deur die oorsaak aan te spreek, begin ons 'n holistiese, voorkomende benadering tot gesondheidsorg. En een van die beste maniere waarop ons weet hoe om inflammasie in die liggaam te genees en te verminder, is deur behoorlike voeding en die gebruik van die medisinale eienskappe van voedsel. Na uitgebreide navorsing het ek ontdek dat dit die beste voedsel is om inflammasie te beveg - vir alle diëte!

1. Borrie (kry daardie goue goedheid)

Goue latte gaan nêrens heen nie, en ek is gelukkig dat hulle hier wil bly. Deels omdat dit lekker is, en deels omdat borrie een van die kragtigste anti-inflammatoriese middels in ons dieet is. Dit is te danke aan curcumin, 'n verbinding in die wortel wat verantwoordelik is vir die lewendige (dikwels vlekke) geel pigment wat ons almal met borrie assosieer. Die presiese meganismes wat bepaal hoe curcumin in die liggaam werk, moet nog verstaan ​​word, maar daar is talle studies oor verskillende chroniese gesondheidstoestande wat hierdie oortuiging weer bevestig. Dus, van kerrie tot koffievervangers, moet u nie vergeet om 'n gesonde dosis borrie by u dag te voeg nie (en onthou om gekraakte swartpeper by te voeg, aangesien die verbindings wat in peper voorkom, nodig is om die gesondheidsvoordele van curcumin te verseker).

2. Vetterige vis en vlasaad (Hallo Omega-3's)

Ons het keer op keer gesê hoe belangrik 'n gebalanseerde inname van omega-3's belangrik is vir die gesondheid van die brein, maar daar is soveel meer as om die brein te ondersteun. Omega-3's is 'n tipe poli-onversadigde vetsure, wat struktureel aangedui word deur hul dubbelbindings tussen koolstofatome. Hierdie vette, wat noodsaaklik is vir goeie gesondheid, kan die produksie van molekules en stowwe wat aan inflammasie gekoppel is, verminder, soos inflammatoriese eikosanoïede en sitokiene. Daar is selfs konsekwente eweknie-geëvalueerde bewyse wat die verband tussen hoë inname van vetsure en verminderde ontsteking deur die liggaam beklemtoon. Ongeag u dieetvoorkeure, daar is nog meer gevalle om omega-3-ryk kos op u bord te voeg.

Wenk van plant: lijnzaad- of lynolie is 'n alternatief vir vetterige vis wat maklik gebruik kan word in alles, van daaglikse smoothies tot slaaisouse. Dit is nogal geurig, so begin klein, en u kan binnekort die belonings bereik.

3. Blaargroentes

Ons weet dat blaargroentes ideaal is vir die alkalisering en ontgifting van die liggaam, maar dit bied ook anti-inflammatoriese voordele. Groente, soos boerenkool, rucola, silwerbiet, spinasie, snijbiet en groenbessies, om maar 'n paar te noem, bied 'n ryk voedingsprofiel met hoë konsentrasies mikrovoedingstowwe wat chroniese ontsteking in die liggaam verminder. Vitamiene A, D, E en K, wat die vier vetoplosbare vitamiene is, het in verskeie studies getoon dat hulle inflammasie kan bestry. Baie blaargroentes breek ook gedeeltelik af om alfa-linoleensuur te bevat, wat een tipe omega-3-vet is (en ons weet hoe wonderlik dit is vir inflammasie)!

4. Ekstra-maagdelike koudgeperste olyfolie

Geen kombuis is volledig sonder koudgeperste ekstra suiwer olyfolie nie. Indien moontlik, is organies ook die beste hier. Maar wat onderskei dit van u gewone olyfolie? Dit is die eerste ekstraksie uit die olyf, sonder hitte of chemikalieë wat die integriteit van hierdie wonderlike plant vernietig. Ekstra suiwer olyfolie hou wydverspreide gesondheidsvoordele in, insluitend die verbetering van die gesondheid van die hart, die bevordering van die breinfunksie, moontlike voordele teen kanker, en dit kan ook matig hoë temperature hanteer sonder om te oksideer. Die beste ding met olyfolie is dat die meeste van hierdie ongelooflike voordele afkomstig is van die anti-inflammatoriese eienskappe van die kos. Olyfolie is ryk aan oliesuur, wat uit studies getoon het dat dit inflammasie verminder en selfs voordelige gevolge kan hê vir gene wat met kanker verband hou, saam met kragtige antioksidante soos oleocanthal, wat eintlik dieselfde as ibuprofen werk - slegs natuurlik!

5. Bloubessies en ampate Granate

Dit is nie net die tradisioneel gesonde voedsel wat aanspraak maak op al die wonderlike voordele vir die gesondheid nie; daar is ook lekker kosse wat anti-inflammatoriese eienskappe bevat! Neem byvoorbeeld bloubessies, wat as 'n natuurlike bron van antioksidante beskou word. Die belangrikste antioksidant, antosianien, gee die bessie 'n pragtige diepblou kleur en word beskou as verantwoordelik vir die anti-inflammatoriese vermoëns, saam met die hoë vesel- en vitamien A-, C- en E-inhoud. Granate, anders as bloubessies, word ook gereeld geniet vir die antioksidante wat dit bevat. Een van hierdie antioksidante, punicalagin, het kragtige anti-inflammatoriese eienskappe, met studies wat toon dat dit inflammasie in die spysverteringskanaal sowel as in selle van borskanale en kolon kan verminder.

As u dus ooit 'n verskoning nodig gehad het om meer van u gunsteling kos te eet, laat dit dan gebeur. Dit is slegs 'n paar van die beste kosse om ontsteking te bestry, en deurlopende navorsing sê dat daar nog baie is. Alle voedselsoorte moet natuurlik matig in 'n gesonde, gebalanseerde dieet verteer word, maar probeer altyd om hierdie voedsel as medisyne by elke geleentheid in te sluit!

As u op soek is na die nuutste navorsing en inligting oor die omkeer van chroniese ontsteking, om u ingewande natuurlik te genees, u energievlakke te verbeter en angs en oorwinning ten goede te oorkom, dan is ons nuutste beraad vir u! Klik hier om meer te wete te kom oor The Food Matters Total Wellness Summit en om u gratis plek te bespaar!

James Colquhoun is die filmmaker agter Food Matters, Hungry For Change en Transcendence Seasons 1 & 2 en stigter van Food Matters en FMTV. Saam met Laurentine ten Bosch het James die Food Matters -gemeenskap gestig ...


Die 5 beste kosse om inflammasie te beveg

Het u geweet dat 'n oorweldigende hoeveelheid chroniese siektes die gevolg is van chroniese ontsteking in die liggaam? En met die idee kan baie toestande voorkom word deur aandag te gee en stappe te doen om inflammasie in die liggaam te verminder.

Inflammasie is eintlik 'n natuurlike proses in die liggaam wat ontwerp is om die liggaam te help genees van beserings of siektes. Dit word veroorsaak deur die immuunstelsel in reaksie op 'n bedreiging, soos 'n sny of siekte. Akute ontsteking, wat gewoonlik oor 'n kort tydperk voorkom, is 'n voordelige hulpmiddel om u liggaam terug te keer na die gesondste toestand. Chroniese ontsteking, wat oor 'n lang tydperk voorkom (en dikwels minder intens is) is egter die soort wat verband hou met outo -immuun toestande, langdurige stres en verswakkende siektes.

Dit word immers verstaan ​​dat chroniese siektes voortspruit uit chroniese ontsteking in die liggaam. Daar is genoegsame bewyse om te toon dat hartsiektes, kanker, tipe 2 -diabetes, Alzheimer -siekte en selfs vetsug beïnvloed kan word deur hierdie langdurige immuunrespons. Dus, deur die oorsaak aan te spreek, begin ons 'n holistiese, voorkomende benadering tot gesondheidsorg. En een van die beste maniere waarop ons weet hoe om inflammasie in die liggaam te genees en te verminder, is deur behoorlike voeding en die gebruik van die medisinale eienskappe van voedsel. Na uitgebreide navorsing het ek ontdek dat dit die beste voedsel is om inflammasie te beveg - vir alle diëte!

1. Borrie (kry daardie goue goedheid)

Goue latte gaan nêrens heen nie, en ek is gelukkig dat hulle hier wil bly. Deels omdat dit lekker is, en deels omdat borrie een van die kragtigste anti-inflammatoriese middels in ons dieet is. Dit is te danke aan curcumin, 'n verbinding in die wortel wat verantwoordelik is vir die lewendige (dikwels vlekke) geel pigment wat ons almal met borrie assosieer. Die presiese meganismes wat bepaal hoe curcumin in die liggaam werk, moet nog verstaan ​​word, maar daar is talle studies oor verskillende chroniese gesondheidstoestande wat hierdie oortuiging weer bevestig. Dus, van kerrie tot koffievervangers, moet u nie vergeet om 'n gesonde dosis borrie by u dag te voeg nie (en onthou om gekraakte swartpeper by te voeg, aangesien die verbindings wat in peper voorkom, nodig is om die gesondheidsvoordele van curcumin te verseker).

2. Vetterige vis en vlasaad (Hallo Omega-3's)

Ons het keer op keer gesê hoe belangrik 'n gebalanseerde inname van omega-3's belangrik is vir die gesondheid van die brein, maar daar is soveel meer as om die brein te ondersteun. Omega-3's is 'n tipe poli-onversadigde vetsure, wat struktureel aangedui word deur hul dubbelbindings tussen koolstofatome. Hierdie vette, wat noodsaaklik is vir goeie gesondheid, kan die produksie van molekules en stowwe wat aan inflammasie gekoppel is, verminder, soos inflammatoriese eikosanoïede en sitokiene. Daar is selfs konsekwente eweknie-geëvalueerde bewyse wat die verband tussen hoë inname van vetsure en verminderde ontsteking deur die liggaam beklemtoon. Ongeag u dieetvoorkeure, daar is nog meer gevalle om omega-3-ryk kos op u bord te voeg.

Wenk van plant: lijnzaad- of lynolie is 'n alternatief vir vetterige vis wat maklik gebruik kan word in alles, van daaglikse smoothies tot slaaisouse. Dit is nogal geurig, so begin klein, en u kan binnekort die belonings bereik.

3. Blaargroentes

Ons weet dat blaargroentes ideaal is vir die alkalisering en ontgifting van die liggaam, maar dit bied ook anti-inflammatoriese voordele. Groente, soos boerenkool, rucola, silwerbiet, spinasie, snijbiet en groenbessies, om maar 'n paar te noem, bied 'n ryk voedingsprofiel met hoë konsentrasies mikrovoedingstowwe wat chroniese ontsteking in die liggaam verminder. Vitamiene A, D, E en K, wat die vier vetoplosbare vitamiene is, het in verskeie studies getoon dat hulle inflammasie kan bestry. Baie blaargroentes breek ook gedeeltelik af om alfa-linoleensuur te bevat, wat een tipe omega-3-vet is (en ons weet hoe wonderlik dit is vir inflammasie)!

4. Ekstra-maagdelike koudgeperste olyfolie

Geen kombuis is volledig sonder koudgeperste ekstra suiwer olyfolie nie. Indien moontlik, is organies ook die beste hier. Maar wat onderskei dit van u gewone olyfolie? Dit is die eerste ekstraksie uit die olyf, sonder hitte of chemikalieë wat die integriteit van hierdie wonderlike plant vernietig. Ekstra suiwer olyfolie hou wydverspreide gesondheidsvoordele in, insluitend die verbetering van die gesondheid van die hart, die bevordering van die breinfunksie, moontlike voordele teen kanker, en dit kan ook matig hoë temperature hanteer sonder om te oksideer. Die beste ding met olyfolie is dat die meeste van hierdie ongelooflike voordele afkomstig is van die anti-inflammatoriese eienskappe van die kos. Olyfolie is ryk aan oliesuur, wat uit studies getoon het dat inflammasie verminder word en selfs voordelige gevolge kan hê vir gene wat met kanker verband hou, saam met kragtige antioksidante soos oleocanthal, wat eintlik bewys is dat dit net soos ibuprofen werk - net natuurlik!

5. Bloubessies en ampate Granate

Dit is nie net die tradisioneel gesonde voedsel wat aanspraak maak op al die wonderlike voordele vir die gesondheid nie; daar is ook lekker kosse wat anti-inflammatoriese eienskappe bevat! Neem byvoorbeeld bloubessies, wat as 'n natuurlike bron van antioksidante beskou word. Die belangrikste antioksidant, antosianien, gee die bessie 'n pragtige diepblou kleur en word beskou as verantwoordelik vir die anti-inflammatoriese vermoëns, saam met die hoë vesel- en vitamien A-, C- en E-inhoud. Granate, anders as bloubessies, word ook gereeld geniet vir die antioksidante wat dit bevat. Een van hierdie antioksidante, punicalagin, het kragtige anti-inflammatoriese eienskappe, met studies wat toon dat dit inflammasie in die spysverteringskanaal sowel as in selle van borskanale en kolon kan verminder.

As u dus ooit 'n verskoning nodig gehad het om meer van u gunsteling kos te eet, laat dit dan gebeur. Dit is slegs 'n paar van die beste kosse om ontsteking te bestry, en deurlopende navorsing sê dat daar nog baie is. Alle voedselsoorte moet natuurlik matig in 'n gesonde, gebalanseerde dieet verteer word, maar probeer altyd om hierdie voedsel as medisyne by elke geleentheid in te sluit!

As u op soek is na die nuutste navorsing en inligting oor die omkeer van chroniese ontsteking, om u ingewande natuurlik te genees, u energievlakke te verbeter en angs en oorwinning ten goede te oorkom, dan is ons nuutste beraad vir u! Klik hier om meer te wete te kom oor The Food Matters Total Wellness Summit en om u gratis plek te bespaar!

James Colquhoun is die filmmaker agter Food Matters, Hungry For Change en Transcendence Seasons 1 & 2 en stigter van Food Matters en FMTV. Saam met Laurentine ten Bosch het James die Food Matters -gemeenskap gestig ...


Die 5 beste kosse om inflammasie te beveg

Het u geweet dat 'n oorweldigende hoeveelheid chroniese siektes die gevolg is van chroniese ontsteking in die liggaam? En met die idee kan baie toestande voorkom word deur aandag te gee en stappe te doen om inflammasie in die liggaam te verminder.

Inflammasie is eintlik 'n natuurlike proses in die liggaam wat ontwerp is om die liggaam te help genees van beserings of siektes. Dit word veroorsaak deur die immuunstelsel in reaksie op 'n bedreiging, soos 'n sny of siekte. Akute ontsteking, wat gewoonlik oor 'n kort tydperk voorkom, is 'n voordelige hulpmiddel om u liggaam terug te keer na die gesondste toestand. Chroniese ontsteking, wat oor 'n lang tydperk voorkom (en dikwels minder intens is) is egter die soort wat verband hou met outo -immuun toestande, langdurige stres en verswakkende siektes.

Dit word immers verstaan ​​dat chroniese siektes voortspruit uit chroniese ontsteking in die liggaam. Daar is genoegsame bewyse om te toon dat hartsiektes, kanker, tipe 2 -diabetes, Alzheimer -siekte en selfs vetsug beïnvloed kan word deur hierdie langdurige immuunrespons. Dus, deur die oorsaak aan te spreek, begin ons 'n holistiese, voorkomende benadering tot gesondheidsorg. En een van die beste maniere waarop ons weet hoe om inflammasie in die liggaam te genees en te verminder, is deur behoorlike voeding en die gebruik van die medisinale eienskappe van voedsel. Na uitgebreide navorsing het ek ontdek dat dit die beste voedsel is om inflammasie te beveg - vir alle diëte!

1. Borrie (kry daardie goue goedheid)

Goue latte gaan nêrens heen nie, en ek is gelukkig dat hulle hier wil bly. Deels omdat dit lekker is, en deels omdat borrie een van die kragtigste anti-inflammatoriese middels in ons dieet is. Dit is te danke aan curcumin, 'n verbinding in die wortel wat verantwoordelik is vir die lewendige (dikwels vlekke) geel pigment wat ons almal met borrie assosieer. Die presiese meganismes wat bepaal hoe curcumin in die liggaam werk, moet nog verstaan ​​word, maar daar is talle studies oor verskillende chroniese gesondheidstoestande wat hierdie oortuiging weer bevestig. Dus, van kerrie tot koffievervangers, moet u nie vergeet om 'n gesonde dosis borrie by u dag te voeg nie (en onthou om gekraakte swartpeper by te voeg, aangesien die verbindings wat in peper voorkom, nodig is om die gesondheidsvoordele van curcumin te verseker).

2. Vetterige vis en vlasaad (Hallo Omega-3's)

Ons het keer op keer gesê hoe belangrik 'n gebalanseerde inname van omega-3's belangrik is vir die gesondheid van die brein, maar daar is soveel meer as om die brein te ondersteun. Omega-3's is 'n tipe poli-onversadigde vetsure, wat struktureel aangedui word deur hul dubbelbindings tussen koolstofatome. Hierdie vette, wat noodsaaklik is vir goeie gesondheid, kan die produksie van molekules en stowwe wat aan inflammasie gekoppel is, verminder, soos inflammatoriese eikosanoïede en sitokiene. Daar is selfs konsekwente eweknie-geëvalueerde bewyse wat die verband tussen hoë inname van vetsure en verminderde ontsteking deur die liggaam beklemtoon. Ongeag u dieetvoorkeure, daar is nog meer gevalle om omega-3-ryk kos op u bord te voeg.

Wenk van plant: lijnzaad- of lynolie is 'n alternatief vir vetterige vis wat maklik gebruik kan word in alles, van daaglikse smoothies tot slaaisouse. Dit is nogal geurig, so begin klein, en u kan binnekort die belonings bereik.

3. Blaargroentes

Ons weet dat blaargroentes ideaal is vir die alkalisering en ontgifting van die liggaam, maar dit bied ook anti-inflammatoriese voordele. Groente, soos boerenkool, rucola, silwerbiet, spinasie, snijbiet en groenbessies, om maar 'n paar te noem, bied 'n ryk voedingsprofiel met hoë konsentrasies mikrovoedingstowwe wat chroniese ontsteking in die liggaam verminder. Vitamiene A, D, E en K, wat die vier vetoplosbare vitamiene is, het in verskeie studies getoon dat hulle inflammasie kan bestry. Baie blaargroentes breek ook gedeeltelik af om alfa-linoleensuur te bevat, wat een tipe omega-3-vet is (en ons weet hoe wonderlik dit is vir inflammasie)!

4. Ekstra-maagdelike koudgeperste olyfolie

Geen kombuis is volledig sonder koudgeperste ekstra suiwer olyfolie nie. Indien moontlik, is organies ook die beste hier. Maar wat onderskei dit van u gewone olyfolie? Dit is die eerste ekstraksie uit die olyf, sonder hitte of chemikalieë wat die integriteit van hierdie wonderlike plant vernietig. Ekstra suiwer olyfolie hou wydverspreide gesondheidsvoordele in, insluitend die verbetering van die gesondheid van die hart, die bevordering van die breinfunksie, moontlike voordele teen kanker, en dit kan ook matige hoë temperature hanteer sonder om te oksideer. Die beste ding met olyfolie is dat die meeste van hierdie ongelooflike voordele afkomstig is van die anti-inflammatoriese eienskappe van die kos. Olyfolie is ryk aan oliesuur, wat uit studies getoon het dat dit inflammasie verminder en selfs voordelige gevolge kan hê vir gene wat met kanker verband hou, saam met kragtige antioksidante soos oleocanthal, wat eintlik dieselfde as ibuprofen werk - slegs natuurlik!

5. Bloubessies en ampate Granate

Dit is nie net die tradisioneel gesonde voedsel wat aanspraak maak op al die wonderlike voordele vir die gesondheid nie; daar is ook lekker kosse wat anti-inflammatoriese eienskappe bevat! Neem byvoorbeeld bloubessies, wat as 'n natuurlike bron van antioksidante beskou word. Die belangrikste antioksidant, antosianien, gee hierdie bessie 'n pragtige diepblou kleur en word vermoedelik verantwoordelik vir die anti-inflammatoriese vermoëns, saam met die hoë vesel- en vitamien A-, C- en E-inhoud. Granate, anders as bloubessies, word ook gereeld geniet vir die antioksidante wat dit bevat. Een van hierdie antioksidante, punicalagin, het kragtige anti-inflammatoriese eienskappe, met studies wat toon dat dit inflammasie in die spysverteringskanaal sowel as in borskanker en dikdermkanker kan verminder.

As u dus ooit 'n verskoning nodig gehad het om meer van u gunsteling kos te eet, laat dit dan gebeur. Dit is slegs 'n paar van die beste kosse om ontsteking te bestry, en deurlopende navorsing sê dat daar nog baie is. Alle voedselsoorte moet natuurlik matig in 'n gesonde, gebalanseerde dieet verteer word, maar probeer altyd om hierdie voedsel as medisyne by elke geleentheid in te sluit!

As u op soek is na die nuutste navorsing en inligting oor die omkeer van chroniese ontsteking, om u ingewande natuurlik te genees, u energievlakke te verbeter en angs en oorwinning ten goede te oorkom, dan is ons nuutste beraad vir u! Klik hier om meer te wete te kom oor The Food Matters Total Wellness Summit en om u gratis plek te bespaar!

James Colquhoun is die filmmaker agter Food Matters, Hungry For Change en Transcendence Seasons 1 & 2 en stigter van Food Matters en FMTV. Saam met Laurentine ten Bosch het James die Food Matters -gemeenskap gestig ...


Die 5 beste kosse om inflammasie te beveg

Het u geweet dat 'n oorweldigende hoeveelheid chroniese siektes die gevolg is van chroniese ontsteking in die liggaam? En met die idee kan baie toestande voorkom word deur aandag te gee en stappe te doen om inflammasie in die liggaam te verminder.

Inflammasie is eintlik 'n natuurlike proses in die liggaam wat ontwerp is om die liggaam te help genees van beserings of siektes. Dit word veroorsaak deur die immuunstelsel in reaksie op 'n bedreiging, soos 'n sny of siekte. Akute ontsteking, wat gewoonlik oor 'n kort tydperk voorkom, is 'n voordelige hulpmiddel om u liggaam weer gesond te maak. Chroniese ontsteking, wat oor 'n lang tydperk voorkom (en dikwels minder intens is) is egter die soort wat verband hou met outo -immuun toestande, langdurige stres en verswakkende siektes.

Dit word immers verstaan ​​dat chroniese siektes voortspruit uit chroniese ontsteking in die liggaam. Daar is genoegsame bewyse om te toon dat hartsiektes, kanker, tipe 2 -diabetes, Alzheimersiekte en selfs vetsug beïnvloed kan word deur hierdie langdurige immuunrespons. Dus, deur die oorsaak aan te spreek, begin ons 'n holistiese, voorkomende benadering tot gesondheidsorg. En een van die beste maniere waarop ons weet hoe om inflammasie in die liggaam te genees en te verminder, is deur behoorlike voeding en die gebruik van die medisinale eienskappe van voedsel. Na uitgebreide navorsing het ek ontdek dat dit die beste voedsel is om inflammasie te beveg - vir alle diëte!

1. Borrie (kry daardie goue goedheid)

Goue latte gaan nêrens heen nie, en ek is gelukkig dat hulle hier wil bly. Partly because of how delicious they are, and partly because turmeric is one of the most powerful anti-inflammatories in our diet. This is due to curcumin, a compound found in the root that is responsible for the vibrant (often staining) yellow pigment we&rsquove all come to associate with turmeric. The exact mechanisms that determine how curcumin works in the body are still yet to be understood, but there are countless studies across different chronic health conditions that re-instate this belief. So from curries to coffee substitutes, don&rsquot forget to add a healthy dose of turmeric to your day (and remember to add cracked black pepper, as the compounds found in pepper are needed to help deliver the health benefits of curcumin).

2. Fatty Fish & Flaxseeds (Hello Omega-3s)

We&rsquove been told time and time again how important a balanced intake of omega-3s is important for brain health, but there&rsquos so much more to it than simply supporting the brain. Omega-3s are a type of polyunsaturated fatty acids, structurally signified by their double bonds between carbon atoms. These fats, which are crucial for good health, can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. There is even consistent peer-reviewed evidence that highlights the relationship between high intakes of fatty acids and reduced inflammation throughout the body. No matter your dietary preferences, there&rsquos even more of a case to add omega-3-rich foods to your plate.

Plant-based Tip: Flaxseed or linseed oil is an alternative to fatty fish, that&rsquos easy to use in everything from daily smoothies to salad dressings. It&rsquos quite fragrant, so start small, and you&rsquoll be all over the rewards in no time.

3. Leafy Green Vegetables

We know that leafy greens are ideal for alkalizing and detoxifying the body, but they also offer anti-inflammatory benefits. Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, to name a few, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body. Vitamins A, D, E, and K, which are the four fat-soluble vitamins, have shown across multiple studies that they can fight inflammation. A lot of leafy greens also partially breakdown to contain alpha-linolenic acid, which is one type of omega-3 fat (and we know how wonderful that is for inflammation)!

4. Extra-Virgin Cold-Pressed Olive Oil

No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It&rsquos the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and it can also handle moderately high temperatures without oxidating. The best thing about olive oil is that most of these incredible benefits come from the anti-inflammatory properties of the food. Olive oil is rich in oleic acid, which studies have shown reduces inflammation and may even have beneficial effects on genes linked to cancer, alongside powerful antioxidants like oleocanthal, which has actually been shown to work similarly to ibuprofen - only naturally!

5. Blueberries & Pomegranates

It&rsquos not just the traditionally healthy foods that claim all of the amazing health benefits there are fun foods that contain anti-inflammatory properties too! Take blueberries, for instance, which are loved as a natural source of antioxidants. The major antioxidant, anthocyanin, is what gives this berry it&rsquos gorgeous deep blue color and is largely thought to be responsible for the anti-inflammatory capabilities, along with the high fiber and vitamins A, C, and E content. Pomegranates, not unlike blueberries, are also often enjoyed for the antioxidants they contain. One of these antioxidants, punicalagin, has potent anti-inflammatory properties with studies showing that they can reduce inflammation in the digestive tract, as well as in breast and colon cancer cells.

So if you&rsquove ever needed an excuse to keep eating more of your favorite foods, let this be it. These are just some of the best foods to fight inflammation, and ongoing research is telling us there is plenty more. Of course, all foods should be consumed in moderation in a healthy, balanced diet, but as always, try to include these plants-as-medicine foods at any opportunity!

If you&rsquore looking for the latest research and information on reversing chronic inflammation, healing your gut naturally, improving your energy levels, and conquering anxiety and overwhelm for good, then our latest summit is for you! Click here to learn more about The Food Matters Total Wellness Summit and save your free spot !

James Colquhoun is the filmmaker behind Food Matters, Hungry For Change, and Transcendence Seasons 1 & 2 and founder of Food Matters and FMTV. Along with Laurentine ten Bosch, James founded the Food Matters community …


The 5 Best Foods to Fight Inflammation

Did you know that an overwhelming amount of chronic disease stems from chronic inflammation in the body? And with that notion, many conditions can be prevented by addressing and taking steps to reduce inflammation within the body.

Inflammation is actually a naturally occurring process within the body, designed to help the body heal from injury or disease. It is triggered by the immune system in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period of time, is a beneficial tool that helps to return your body to it&rsquos healthiest state. However chronic inflammation, which occurs over an extended period (and is often less intense) is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

After all, it is understood that chronic disease stems from chronic inflammation within the body. There is sufficient evidence to now show that heart disease, cancer, type 2 diabetes, Alzheimer&rsquos disease, and even obesity can be influenced by this prolonged immune response. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healthcare. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition and using the medicinal properties of food. After extensive research, I&rsquove discovered that these are the best foods to fight inflammation - for all diets!

1. Turmeric (Get That Golden Goodness)

Golden lattes aren&rsquot going anywhere and I, for one, am happy that they&rsquore here to stay. Partly because of how delicious they are, and partly because turmeric is one of the most powerful anti-inflammatories in our diet. This is due to curcumin, a compound found in the root that is responsible for the vibrant (often staining) yellow pigment we&rsquove all come to associate with turmeric. The exact mechanisms that determine how curcumin works in the body are still yet to be understood, but there are countless studies across different chronic health conditions that re-instate this belief. So from curries to coffee substitutes, don&rsquot forget to add a healthy dose of turmeric to your day (and remember to add cracked black pepper, as the compounds found in pepper are needed to help deliver the health benefits of curcumin).

2. Fatty Fish & Flaxseeds (Hello Omega-3s)

We&rsquove been told time and time again how important a balanced intake of omega-3s is important for brain health, but there&rsquos so much more to it than simply supporting the brain. Omega-3s are a type of polyunsaturated fatty acids, structurally signified by their double bonds between carbon atoms. These fats, which are crucial for good health, can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. There is even consistent peer-reviewed evidence that highlights the relationship between high intakes of fatty acids and reduced inflammation throughout the body. No matter your dietary preferences, there&rsquos even more of a case to add omega-3-rich foods to your plate.

Plant-based Tip: Flaxseed or linseed oil is an alternative to fatty fish, that&rsquos easy to use in everything from daily smoothies to salad dressings. It&rsquos quite fragrant, so start small, and you&rsquoll be all over the rewards in no time.

3. Leafy Green Vegetables

We know that leafy greens are ideal for alkalizing and detoxifying the body, but they also offer anti-inflammatory benefits. Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, to name a few, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body. Vitamins A, D, E, and K, which are the four fat-soluble vitamins, have shown across multiple studies that they can fight inflammation. A lot of leafy greens also partially breakdown to contain alpha-linolenic acid, which is one type of omega-3 fat (and we know how wonderful that is for inflammation)!

4. Extra-Virgin Cold-Pressed Olive Oil

No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It&rsquos the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and it can also handle moderately high temperatures without oxidating. The best thing about olive oil is that most of these incredible benefits come from the anti-inflammatory properties of the food. Olive oil is rich in oleic acid, which studies have shown reduces inflammation and may even have beneficial effects on genes linked to cancer, alongside powerful antioxidants like oleocanthal, which has actually been shown to work similarly to ibuprofen - only naturally!

5. Blueberries & Pomegranates

It&rsquos not just the traditionally healthy foods that claim all of the amazing health benefits there are fun foods that contain anti-inflammatory properties too! Take blueberries, for instance, which are loved as a natural source of antioxidants. The major antioxidant, anthocyanin, is what gives this berry it&rsquos gorgeous deep blue color and is largely thought to be responsible for the anti-inflammatory capabilities, along with the high fiber and vitamins A, C, and E content. Pomegranates, not unlike blueberries, are also often enjoyed for the antioxidants they contain. One of these antioxidants, punicalagin, has potent anti-inflammatory properties with studies showing that they can reduce inflammation in the digestive tract, as well as in breast and colon cancer cells.

So if you&rsquove ever needed an excuse to keep eating more of your favorite foods, let this be it. These are just some of the best foods to fight inflammation, and ongoing research is telling us there is plenty more. Of course, all foods should be consumed in moderation in a healthy, balanced diet, but as always, try to include these plants-as-medicine foods at any opportunity!

If you&rsquore looking for the latest research and information on reversing chronic inflammation, healing your gut naturally, improving your energy levels, and conquering anxiety and overwhelm for good, then our latest summit is for you! Click here to learn more about The Food Matters Total Wellness Summit and save your free spot !

James Colquhoun is the filmmaker behind Food Matters, Hungry For Change, and Transcendence Seasons 1 & 2 and founder of Food Matters and FMTV. Along with Laurentine ten Bosch, James founded the Food Matters community …


The 5 Best Foods to Fight Inflammation

Did you know that an overwhelming amount of chronic disease stems from chronic inflammation in the body? And with that notion, many conditions can be prevented by addressing and taking steps to reduce inflammation within the body.

Inflammation is actually a naturally occurring process within the body, designed to help the body heal from injury or disease. It is triggered by the immune system in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period of time, is a beneficial tool that helps to return your body to it&rsquos healthiest state. However chronic inflammation, which occurs over an extended period (and is often less intense) is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

After all, it is understood that chronic disease stems from chronic inflammation within the body. There is sufficient evidence to now show that heart disease, cancer, type 2 diabetes, Alzheimer&rsquos disease, and even obesity can be influenced by this prolonged immune response. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healthcare. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition and using the medicinal properties of food. After extensive research, I&rsquove discovered that these are the best foods to fight inflammation - for all diets!

1. Turmeric (Get That Golden Goodness)

Golden lattes aren&rsquot going anywhere and I, for one, am happy that they&rsquore here to stay. Partly because of how delicious they are, and partly because turmeric is one of the most powerful anti-inflammatories in our diet. This is due to curcumin, a compound found in the root that is responsible for the vibrant (often staining) yellow pigment we&rsquove all come to associate with turmeric. The exact mechanisms that determine how curcumin works in the body are still yet to be understood, but there are countless studies across different chronic health conditions that re-instate this belief. So from curries to coffee substitutes, don&rsquot forget to add a healthy dose of turmeric to your day (and remember to add cracked black pepper, as the compounds found in pepper are needed to help deliver the health benefits of curcumin).

2. Fatty Fish & Flaxseeds (Hello Omega-3s)

We&rsquove been told time and time again how important a balanced intake of omega-3s is important for brain health, but there&rsquos so much more to it than simply supporting the brain. Omega-3s are a type of polyunsaturated fatty acids, structurally signified by their double bonds between carbon atoms. These fats, which are crucial for good health, can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. There is even consistent peer-reviewed evidence that highlights the relationship between high intakes of fatty acids and reduced inflammation throughout the body. No matter your dietary preferences, there&rsquos even more of a case to add omega-3-rich foods to your plate.

Plant-based Tip: Flaxseed or linseed oil is an alternative to fatty fish, that&rsquos easy to use in everything from daily smoothies to salad dressings. It&rsquos quite fragrant, so start small, and you&rsquoll be all over the rewards in no time.

3. Leafy Green Vegetables

We know that leafy greens are ideal for alkalizing and detoxifying the body, but they also offer anti-inflammatory benefits. Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, to name a few, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body. Vitamins A, D, E, and K, which are the four fat-soluble vitamins, have shown across multiple studies that they can fight inflammation. A lot of leafy greens also partially breakdown to contain alpha-linolenic acid, which is one type of omega-3 fat (and we know how wonderful that is for inflammation)!

4. Extra-Virgin Cold-Pressed Olive Oil

No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It&rsquos the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and it can also handle moderately high temperatures without oxidating. The best thing about olive oil is that most of these incredible benefits come from the anti-inflammatory properties of the food. Olive oil is rich in oleic acid, which studies have shown reduces inflammation and may even have beneficial effects on genes linked to cancer, alongside powerful antioxidants like oleocanthal, which has actually been shown to work similarly to ibuprofen - only naturally!

5. Blueberries & Pomegranates

It&rsquos not just the traditionally healthy foods that claim all of the amazing health benefits there are fun foods that contain anti-inflammatory properties too! Take blueberries, for instance, which are loved as a natural source of antioxidants. The major antioxidant, anthocyanin, is what gives this berry it&rsquos gorgeous deep blue color and is largely thought to be responsible for the anti-inflammatory capabilities, along with the high fiber and vitamins A, C, and E content. Pomegranates, not unlike blueberries, are also often enjoyed for the antioxidants they contain. One of these antioxidants, punicalagin, has potent anti-inflammatory properties with studies showing that they can reduce inflammation in the digestive tract, as well as in breast and colon cancer cells.

So if you&rsquove ever needed an excuse to keep eating more of your favorite foods, let this be it. These are just some of the best foods to fight inflammation, and ongoing research is telling us there is plenty more. Of course, all foods should be consumed in moderation in a healthy, balanced diet, but as always, try to include these plants-as-medicine foods at any opportunity!

If you&rsquore looking for the latest research and information on reversing chronic inflammation, healing your gut naturally, improving your energy levels, and conquering anxiety and overwhelm for good, then our latest summit is for you! Click here to learn more about The Food Matters Total Wellness Summit and save your free spot !

James Colquhoun is the filmmaker behind Food Matters, Hungry For Change, and Transcendence Seasons 1 & 2 and founder of Food Matters and FMTV. Along with Laurentine ten Bosch, James founded the Food Matters community …


The 5 Best Foods to Fight Inflammation

Did you know that an overwhelming amount of chronic disease stems from chronic inflammation in the body? And with that notion, many conditions can be prevented by addressing and taking steps to reduce inflammation within the body.

Inflammation is actually a naturally occurring process within the body, designed to help the body heal from injury or disease. It is triggered by the immune system in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period of time, is a beneficial tool that helps to return your body to it&rsquos healthiest state. However chronic inflammation, which occurs over an extended period (and is often less intense) is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

After all, it is understood that chronic disease stems from chronic inflammation within the body. There is sufficient evidence to now show that heart disease, cancer, type 2 diabetes, Alzheimer&rsquos disease, and even obesity can be influenced by this prolonged immune response. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healthcare. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition and using the medicinal properties of food. After extensive research, I&rsquove discovered that these are the best foods to fight inflammation - for all diets!

1. Turmeric (Get That Golden Goodness)

Golden lattes aren&rsquot going anywhere and I, for one, am happy that they&rsquore here to stay. Partly because of how delicious they are, and partly because turmeric is one of the most powerful anti-inflammatories in our diet. This is due to curcumin, a compound found in the root that is responsible for the vibrant (often staining) yellow pigment we&rsquove all come to associate with turmeric. The exact mechanisms that determine how curcumin works in the body are still yet to be understood, but there are countless studies across different chronic health conditions that re-instate this belief. So from curries to coffee substitutes, don&rsquot forget to add a healthy dose of turmeric to your day (and remember to add cracked black pepper, as the compounds found in pepper are needed to help deliver the health benefits of curcumin).

2. Fatty Fish & Flaxseeds (Hello Omega-3s)

We&rsquove been told time and time again how important a balanced intake of omega-3s is important for brain health, but there&rsquos so much more to it than simply supporting the brain. Omega-3s are a type of polyunsaturated fatty acids, structurally signified by their double bonds between carbon atoms. These fats, which are crucial for good health, can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. There is even consistent peer-reviewed evidence that highlights the relationship between high intakes of fatty acids and reduced inflammation throughout the body. No matter your dietary preferences, there&rsquos even more of a case to add omega-3-rich foods to your plate.

Plant-based Tip: Flaxseed or linseed oil is an alternative to fatty fish, that&rsquos easy to use in everything from daily smoothies to salad dressings. It&rsquos quite fragrant, so start small, and you&rsquoll be all over the rewards in no time.

3. Leafy Green Vegetables

We know that leafy greens are ideal for alkalizing and detoxifying the body, but they also offer anti-inflammatory benefits. Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, to name a few, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body. Vitamins A, D, E, and K, which are the four fat-soluble vitamins, have shown across multiple studies that they can fight inflammation. A lot of leafy greens also partially breakdown to contain alpha-linolenic acid, which is one type of omega-3 fat (and we know how wonderful that is for inflammation)!

4. Extra-Virgin Cold-Pressed Olive Oil

No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It&rsquos the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and it can also handle moderately high temperatures without oxidating. The best thing about olive oil is that most of these incredible benefits come from the anti-inflammatory properties of the food. Olive oil is rich in oleic acid, which studies have shown reduces inflammation and may even have beneficial effects on genes linked to cancer, alongside powerful antioxidants like oleocanthal, which has actually been shown to work similarly to ibuprofen - only naturally!

5. Blueberries & Pomegranates

It&rsquos not just the traditionally healthy foods that claim all of the amazing health benefits there are fun foods that contain anti-inflammatory properties too! Take blueberries, for instance, which are loved as a natural source of antioxidants. The major antioxidant, anthocyanin, is what gives this berry it&rsquos gorgeous deep blue color and is largely thought to be responsible for the anti-inflammatory capabilities, along with the high fiber and vitamins A, C, and E content. Pomegranates, not unlike blueberries, are also often enjoyed for the antioxidants they contain. One of these antioxidants, punicalagin, has potent anti-inflammatory properties with studies showing that they can reduce inflammation in the digestive tract, as well as in breast and colon cancer cells.

So if you&rsquove ever needed an excuse to keep eating more of your favorite foods, let this be it. These are just some of the best foods to fight inflammation, and ongoing research is telling us there is plenty more. Of course, all foods should be consumed in moderation in a healthy, balanced diet, but as always, try to include these plants-as-medicine foods at any opportunity!

If you&rsquore looking for the latest research and information on reversing chronic inflammation, healing your gut naturally, improving your energy levels, and conquering anxiety and overwhelm for good, then our latest summit is for you! Click here to learn more about The Food Matters Total Wellness Summit and save your free spot !

James Colquhoun is the filmmaker behind Food Matters, Hungry For Change, and Transcendence Seasons 1 & 2 and founder of Food Matters and FMTV. Along with Laurentine ten Bosch, James founded the Food Matters community …


The 5 Best Foods to Fight Inflammation

Did you know that an overwhelming amount of chronic disease stems from chronic inflammation in the body? And with that notion, many conditions can be prevented by addressing and taking steps to reduce inflammation within the body.

Inflammation is actually a naturally occurring process within the body, designed to help the body heal from injury or disease. It is triggered by the immune system in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period of time, is a beneficial tool that helps to return your body to it&rsquos healthiest state. However chronic inflammation, which occurs over an extended period (and is often less intense) is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

After all, it is understood that chronic disease stems from chronic inflammation within the body. There is sufficient evidence to now show that heart disease, cancer, type 2 diabetes, Alzheimer&rsquos disease, and even obesity can be influenced by this prolonged immune response. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healthcare. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition and using the medicinal properties of food. After extensive research, I&rsquove discovered that these are the best foods to fight inflammation - for all diets!

1. Turmeric (Get That Golden Goodness)

Golden lattes aren&rsquot going anywhere and I, for one, am happy that they&rsquore here to stay. Partly because of how delicious they are, and partly because turmeric is one of the most powerful anti-inflammatories in our diet. This is due to curcumin, a compound found in the root that is responsible for the vibrant (often staining) yellow pigment we&rsquove all come to associate with turmeric. The exact mechanisms that determine how curcumin works in the body are still yet to be understood, but there are countless studies across different chronic health conditions that re-instate this belief. So from curries to coffee substitutes, don&rsquot forget to add a healthy dose of turmeric to your day (and remember to add cracked black pepper, as the compounds found in pepper are needed to help deliver the health benefits of curcumin).

2. Fatty Fish & Flaxseeds (Hello Omega-3s)

We&rsquove been told time and time again how important a balanced intake of omega-3s is important for brain health, but there&rsquos so much more to it than simply supporting the brain. Omega-3s are a type of polyunsaturated fatty acids, structurally signified by their double bonds between carbon atoms. These fats, which are crucial for good health, can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. There is even consistent peer-reviewed evidence that highlights the relationship between high intakes of fatty acids and reduced inflammation throughout the body. No matter your dietary preferences, there&rsquos even more of a case to add omega-3-rich foods to your plate.

Plant-based Tip: Flaxseed or linseed oil is an alternative to fatty fish, that&rsquos easy to use in everything from daily smoothies to salad dressings. It&rsquos quite fragrant, so start small, and you&rsquoll be all over the rewards in no time.

3. Leafy Green Vegetables

We know that leafy greens are ideal for alkalizing and detoxifying the body, but they also offer anti-inflammatory benefits. Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, to name a few, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body. Vitamins A, D, E, and K, which are the four fat-soluble vitamins, have shown across multiple studies that they can fight inflammation. A lot of leafy greens also partially breakdown to contain alpha-linolenic acid, which is one type of omega-3 fat (and we know how wonderful that is for inflammation)!

4. Extra-Virgin Cold-Pressed Olive Oil

No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It&rsquos the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and it can also handle moderately high temperatures without oxidating. The best thing about olive oil is that most of these incredible benefits come from the anti-inflammatory properties of the food. Olive oil is rich in oleic acid, which studies have shown reduces inflammation and may even have beneficial effects on genes linked to cancer, alongside powerful antioxidants like oleocanthal, which has actually been shown to work similarly to ibuprofen - only naturally!

5. Blueberries & Pomegranates

It&rsquos not just the traditionally healthy foods that claim all of the amazing health benefits there are fun foods that contain anti-inflammatory properties too! Take blueberries, for instance, which are loved as a natural source of antioxidants. The major antioxidant, anthocyanin, is what gives this berry it&rsquos gorgeous deep blue color and is largely thought to be responsible for the anti-inflammatory capabilities, along with the high fiber and vitamins A, C, and E content. Pomegranates, not unlike blueberries, are also often enjoyed for the antioxidants they contain. One of these antioxidants, punicalagin, has potent anti-inflammatory properties with studies showing that they can reduce inflammation in the digestive tract, as well as in breast and colon cancer cells.

So if you&rsquove ever needed an excuse to keep eating more of your favorite foods, let this be it. These are just some of the best foods to fight inflammation, and ongoing research is telling us there is plenty more. Of course, all foods should be consumed in moderation in a healthy, balanced diet, but as always, try to include these plants-as-medicine foods at any opportunity!

If you&rsquore looking for the latest research and information on reversing chronic inflammation, healing your gut naturally, improving your energy levels, and conquering anxiety and overwhelm for good, then our latest summit is for you! Click here to learn more about The Food Matters Total Wellness Summit and save your free spot !

James Colquhoun is the filmmaker behind Food Matters, Hungry For Change, and Transcendence Seasons 1 & 2 and founder of Food Matters and FMTV. Along with Laurentine ten Bosch, James founded the Food Matters community …


The 5 Best Foods to Fight Inflammation

Did you know that an overwhelming amount of chronic disease stems from chronic inflammation in the body? And with that notion, many conditions can be prevented by addressing and taking steps to reduce inflammation within the body.

Inflammation is actually a naturally occurring process within the body, designed to help the body heal from injury or disease. It is triggered by the immune system in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period of time, is a beneficial tool that helps to return your body to it&rsquos healthiest state. However chronic inflammation, which occurs over an extended period (and is often less intense) is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

After all, it is understood that chronic disease stems from chronic inflammation within the body. There is sufficient evidence to now show that heart disease, cancer, type 2 diabetes, Alzheimer&rsquos disease, and even obesity can be influenced by this prolonged immune response. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healthcare. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition and using the medicinal properties of food. After extensive research, I&rsquove discovered that these are the best foods to fight inflammation - for all diets!

1. Turmeric (Get That Golden Goodness)

Golden lattes aren&rsquot going anywhere and I, for one, am happy that they&rsquore here to stay. Partly because of how delicious they are, and partly because turmeric is one of the most powerful anti-inflammatories in our diet. This is due to curcumin, a compound found in the root that is responsible for the vibrant (often staining) yellow pigment we&rsquove all come to associate with turmeric. The exact mechanisms that determine how curcumin works in the body are still yet to be understood, but there are countless studies across different chronic health conditions that re-instate this belief. So from curries to coffee substitutes, don&rsquot forget to add a healthy dose of turmeric to your day (and remember to add cracked black pepper, as the compounds found in pepper are needed to help deliver the health benefits of curcumin).

2. Fatty Fish & Flaxseeds (Hello Omega-3s)

We&rsquove been told time and time again how important a balanced intake of omega-3s is important for brain health, but there&rsquos so much more to it than simply supporting the brain. Omega-3s are a type of polyunsaturated fatty acids, structurally signified by their double bonds between carbon atoms. These fats, which are crucial for good health, can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. There is even consistent peer-reviewed evidence that highlights the relationship between high intakes of fatty acids and reduced inflammation throughout the body. No matter your dietary preferences, there&rsquos even more of a case to add omega-3-rich foods to your plate.

Plant-based Tip: Flaxseed or linseed oil is an alternative to fatty fish, that&rsquos easy to use in everything from daily smoothies to salad dressings. It&rsquos quite fragrant, so start small, and you&rsquoll be all over the rewards in no time.

3. Leafy Green Vegetables

We know that leafy greens are ideal for alkalizing and detoxifying the body, but they also offer anti-inflammatory benefits. Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, to name a few, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body. Vitamins A, D, E, and K, which are the four fat-soluble vitamins, have shown across multiple studies that they can fight inflammation. A lot of leafy greens also partially breakdown to contain alpha-linolenic acid, which is one type of omega-3 fat (and we know how wonderful that is for inflammation)!

4. Extra-Virgin Cold-Pressed Olive Oil

No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It&rsquos the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and it can also handle moderately high temperatures without oxidating. The best thing about olive oil is that most of these incredible benefits come from the anti-inflammatory properties of the food. Olive oil is rich in oleic acid, which studies have shown reduces inflammation and may even have beneficial effects on genes linked to cancer, alongside powerful antioxidants like oleocanthal, which has actually been shown to work similarly to ibuprofen - only naturally!

5. Blueberries & Pomegranates

It&rsquos not just the traditionally healthy foods that claim all of the amazing health benefits there are fun foods that contain anti-inflammatory properties too! Take blueberries, for instance, which are loved as a natural source of antioxidants. The major antioxidant, anthocyanin, is what gives this berry it&rsquos gorgeous deep blue color and is largely thought to be responsible for the anti-inflammatory capabilities, along with the high fiber and vitamins A, C, and E content. Pomegranates, not unlike blueberries, are also often enjoyed for the antioxidants they contain. One of these antioxidants, punicalagin, has potent anti-inflammatory properties with studies showing that they can reduce inflammation in the digestive tract, as well as in breast and colon cancer cells.

So if you&rsquove ever needed an excuse to keep eating more of your favorite foods, let this be it. These are just some of the best foods to fight inflammation, and ongoing research is telling us there is plenty more. Of course, all foods should be consumed in moderation in a healthy, balanced diet, but as always, try to include these plants-as-medicine foods at any opportunity!

If you&rsquore looking for the latest research and information on reversing chronic inflammation, healing your gut naturally, improving your energy levels, and conquering anxiety and overwhelm for good, then our latest summit is for you! Click here to learn more about The Food Matters Total Wellness Summit and save your free spot !

James Colquhoun is the filmmaker behind Food Matters, Hungry For Change, and Transcendence Seasons 1 & 2 and founder of Food Matters and FMTV. Along with Laurentine ten Bosch, James founded the Food Matters community …