Which anti-inflammatory foods do you always have on hand!?
"While “superfoods” such as açaí, maca, and reishi are great, they can be expensive and not necessary for health. Here are foods I ALWAYS have in my kitchen and some of their benefits.
Kale: rich in carotenoids (beta-carotene, lutein, and zeaxanthin) vitamin C, vitamin K, vitamin B6, folate, bioavailable calcium, and non-heme iron. Rich in glucosinolates which convert into isothiocyanates, inducers of phase II detoxification and activate Nrf2 pathways (buffer oxidative stress).
Blueberries: rich in vitamin K, vitamin C, manganese, anthocyanins, quercetin, and resveratrol. Also low fructose and low glycemic. Berries improve cardiovascular support (via reduced vascular inflammation), insulin sensitivity, and cognitive function (via increased nitric oxide production).
Ginger: anti-nausea, anti-inflammatory, analgesic, carminative, stomachic, expectorant, antitussive, enhances digestion, helps regulate blood sugar, and anti-cancer (via 6-gingerol induction of p53 gene expression).
Sardines: high in anti-inflammatory long chain omega-3 EPA and DHA fats for brain health and cardiovascular support, high protein, rich in B12, selenium, vitamin D, phosphorus, calcium, and lowest in mercury of all fatty fish.
Avocado: high in healthy monounsaturated fat, low sugar fruit, and rich in potassium + fiber. Also a source of vitamin K, folate, magnesium, lutein, and zeaxanthin.
Pumpkin seeds: the only seed that is alkaline-forming, high in protein, and rich in zinc, lignans, and phytosterols. Naturally anti-inflammatory and has been used for thousands of years in Ayurvedic medicine as a natural parasite killer.
Dark chocolate: raw cacao powder found found I. Dark chocolate is rich in antioxidants flavanols (catechism) which squelch free-radicals and buffer oxidative stress. Cacao contains theobromine, caffeine, magnesium, all of which promote vasodilation in blood vessels and can improve insulin resistance.
Brussel sprouts: highest co concentrated source of glucosinolates (same benefits as kale). Rich in vitamin K, vitamin C and riboflavin.
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