Six picks to protect the body from damage and disease
Acute inflammation is the body’s natural response to injury or illness (think swelling from a stubbed toe) and help heals damaged tissues. Chronic Inflammation, however, harms healthy cells overtime and is spurred by factors such as obesity, smoking, sustained emotional stress, excessive alcohol consumption, and exposure to heavily polluted air. It can result to fatigue and joint pain and is linked to cancer, heart disease, Alzheimer’s and other major health problems.
Making smart food choices can help keep inflammation in check. “One way the body can protect itself and reduce this cell damage is by having a good supply of antioxidant from the food we eat,” says Rebecca Scritchfield , a dietitian based in Washington, DC. Antioxidants found in produce, herbs and spices, and other substance like tea-neutralize free radicals, preventing them from causing harm and therefore lowering the body’s inflammatory response. The choices below are high in antioxidants that can lower inflammation.
1. Eggplantt
This vegetable is brimming with Anthocyanins compounds that give foods their deep purple colour. “Anthocyanins have repeatedly been shown to reduce inflammation and eggplant contains even more than blueberries.” Says Chelsey Amer, a nutritionist based in New York City. Leave the nutrient-rich skin on and stir cooked eggplant cubes in pasta sauce.
2. Spinach
Leafy greens are known for being packed with healing antioxidants,but spinach is particularly high in Vitamin A, with 943 mcg in 1 cup of cooked leaves (women need 700 mcg per day; men, 900 mcg). “Vitamin A helps fight cell damage and inflammation that can lead to age-related macular degeneration and wrinkle formation .” says Scritchfield. Mix spinach into tomato and mozzarella pasta salad.
3. Pineapple
This tropicl treat is rich in manganese, a mineral that plays a potent antioxidant role in the cells mitochondria, which ae particularly prone to oxidative stress. It is also a good source of vitamin C, with 79 mg per cup (women need 75 mg daily; men, 90 mg). Blend with coconut milk and greens for a power-packed smoothie.
4. Ginger
Active compound gingerol, paradol, and shogaol give this root its antioxidant and anti-inflammatory power. “Ginger has been shown to reduce inflammatory markers linked to heart disease, asthma, and Alzheimer’s,” says Amer. Peel, mince, and add to a stir-fry, salad dressing, or tea.
5. Celery
This vegetable packs protective compounds called flavonoids-including quercitin and luteolin, which have been found to lower inflammation. “It’s a rich source of phytonutrients that offer antioxidant properties,” says Marni Sumbal, a dietitian in Greenville, SC. Stir chopped celery into guacamole, or use a stalk in place of a chip.
6. Green Tea
One of the powerful antioxidants in green tea-epigallocatechin gallate (EGCG)-may inhibit cancerous tumor growth. “Others teas, like black tea, have ECGC, but green tea has the most potent concentration,” says Amer. Serve over ice with wedges of orange or lime.
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