“Let food be thy medicine and medicine be thy food.”   Hippocrates

A healthy diet and lifestyle can affect all areas of health; healing more efficiently, strengthening your body’s immune system, preventing diseases such as obesity, heart issues, degenerative processes and other catastrophic diagnoses.  Inflammation is related to many if not all issues as well as premature aging.  Here are 12 foods that are easy to incorporate into your everyday meals. Getting healthy can taste good!

 Turmeric, a spice used commonly in Eastern Indian dishes as well as pickling, contains curcumin, a strong anti-inflammatory compound that has been shown in clinical studies to inhibit pro-inflammatory compounds. Turmeric’s effects have been shown to be similar to over-the-counter anti-inflammatory drugs. Anecdotally it has been used to treat diseases such as irritable bowel disease and rheumatoid arthritis.  It is also being investigated to reduce the risk of developing catastrophic illnesses like cancer and Alzheimer’s.

Salmon:   Salmon contains omega-3 fatty acids, which inhibit a pro-inflammatory enzyme called COX. Omega-3 fatty acids also counter the pro-inflammatory effects of omega-6 fatty acids, which are often overconsumed in American diets. Pregnant women are encouraged to eat up to 12 oz of salmon per week to benefit the baby’s development without over exposure to mercury.

“Food brings people together on many different levels. It’s nourishment of the soul and body; it’s truly love.”  Giada De Laurentiis

Walnuts:  Walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid.  They also contain polyphenols that act as antioxidants to fend off oxidative damage, which plays a role in disease development and aging.

Ginger:  A key compound in ginger called gingerol suppresses pro-inflammatory compounds such as cytokines and chemokines, and also suppress pro-oxidative agents that lead to systemic stress. Fresh ginger can be used in so many different recipes, can be added to teas and tisanes.  A little goes a long way.

Green Tea:  is rich in a polyphenol called EGCG.  Research suggests that this compound inhibits pro-inflammatory pathways. Green tea has been investigated for its therapeutic use in cancers, irritable bowel disease, and diabetes. You can enjoy all the benefits of green tea straight from the tea leaf or bag, or you can incorporate it into your cooking.  Try soaking your brown rice in green tea. It will soak up all the nutrients and give the dish a delicate, earthy taste.

“Food is symbolic of love when words are inadequate.”  Alan D. Wolfelt

Dark Leafy Greens:  Dark leafy greens like kale, collard greens, and spinach contain a host of anti-inflammatory compounds, including vitamins C and E and antioxidants, that curb inflammatory processes.  Mix a variety of them together as a salad, or throw them in your soups, stews and casseroles for a nutrient boost and an inflammation deterrent.

Onions:  My Dad used to say onions purify your blood.  Turns out he wasn’t far off.  Onions have anti-inflammatory compounds, including quercetin, that inhibit pro-inflammatory activity and exert antioxidant effects. Onions are so versatile that you can pretty much put them in any savory dish, whether you are topping your burgers with grilled onions, making a stir-fry or chopping them up into a salad.  Try adding them to your next batch of biscuits.

Garlic:  Garlic comes from the same allium family as onions. It contains anti-inflammatory compounds such as allicin, that inhibit pro-inflammatory messengers. Along with antioxidants, it has been shown to limit the progression of atherosclerosis and to promote heart health.  Garlic, like onions, is a staple in almost all savory dishes I make.  (You will notice that in the recipes on Get Fit Savvy)

“If you really want to make a friend, go to someone’s house and eat with him… The people who give you their food give you their heart.” Cesar Chavez

Berries:  Anthocyanins impart vibrant red, blue, and purple colors in berries.  They also have strong anti-inflammatory properties. Anthocyanins have been shown to reduce the activity of a compound responsible for initiating a wide array of pro-inflammatory processes. In addition, they can help limit oxidative stress.  Bonus:  They add a sweetness without processed sugar, which is inflammatory.

Cruciferous Vegetables (Like Broccoli): Cruciferous vegetables contain glucosinolates, which are studied for their ability to block a pro-inflammatory transcription factor, and a phytochemical called sulforaphane.  Some studies show a correlation between consuming vegetables high in sulforaphane with a reduction in depression, improved pain management, decrease in obesity and improved heart health.  They also contain vitamin K, which regulates the immune and inflammatory response, as well as omega-3 fatty acids.  Suggestion:  Try broccoli salads, roasted brussels sprouts and cauliflower crust pizza.

“I know once people get connected to real food, they never change back.” Alice Waters

Extra-Virgin Olive Oil:  The consumption of olive oil is correlated with reduced inflammatory markers in the blood. At least nine different polyphenols work to limit inflammation in the body through various mechanisms, including decreasing the production of pro-inflammatory messenger molecules. Olive oil is a staple in most households as it makes a perfect base for a vinaigrette, and a base for sauteing those healthy vegetables!  It can also be used when cooking, baking or as a dipping sauce.

Lunasin:  While technically not a food, lunasin is in foods like soybeans, oats, barley and other plants.  Benefits of lunasin include anti-inflammation, antioxidation, and immune regulation, as well as a chemo-preventive action.  Lunasin has been shown to block the transformation of cells by carcinogenic agents.

How much of the lunasin your body absorbs varies greatly by plant growing conditions, and concentration Studies show consuming high quality soy protein produced lunasin in plasma and tissues.  The amount varied based on the genotype and environmental conditions for the various soy proteins.

Note: Reliv’s LunaRich, developed by Dr Alfredo Galvez, who discovered lunasin, shows the highest concentration of lunasin in the body.   https://getfitsavvy.reliv.com/p/lunarich