Fight Inflammation with Good Nutrition

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 Winning the war against low grade inflammation can be won by making effective dietary changes by eating an anti inflammatory diet. Eating an Alkaline diet meal plan daily can significantly change your health. I will be the first to say that I have moments where the taste of a double cheeseburger floods my memories and my mouth starts to water. I also know what eating that kind of meal will do to my health so I choose to not stress myself physically. Processed foods and fried foods are very tasty and I have a lot of memories of their flavors but they put a lot of stress on various functions of the body and I just don’t want that. Avoiding the foods that cause low level inflammation is important to preventing or even reversing the potential of developing illness and disease. Eat an abundance of veggies and fruits everyday.

 The foods that cause low grade inflammation in the body are also acid-forming foods. Eating omega 6 fats, grains such as wheat, rice and corn products and the consumption of dairy products are known to be pro-inflammatory and should be eaten sparingly if at all. Processed omega 6 fats are used in most deep frying and is eaten abundantly in America. Reducing pro-inflammatory foods can reduce the odds of developing disease, help control blood pressure and assist in melting away unwanted excess body fat. Anti-inflammatory foods are the easiest way to get control of your health before the situation calls for prescription drugs.

 The following article was published on the blog at MindBodyGreen.com. They are a reputable heavy-hitter in the world of Internet health information and are a good source for nutritional news. This particular article is written by Lori Shemek.

 Original article on Fighting Inflammation

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 9 Inflammation-Fighting Vitamins & Minerals (And Where You Can Get ‘Em)

By Lori Shemek
April 28, 2015 5:34 AM EDT

Some vitamins, minerals, and antioxidants are particularly useful in our fight against inflammation. Here’s a list of some of the phytonutrients that should always be part of your life.

1. Vitamin A & Provitamin A

Beta-carotene is a provitamin that converts to vitamin A in the body. Vitamin A is also an antioxidant that helps protect the body against free radicals. We can boost the vitamin A in our bodies by eating a wide range of vegetables including broccoli, carrots, dandelion, spinach, cantaloupe, kale, sweet potato, and collard greens.

2. Vitamin B

People who have low levels of vitamin B6 tend to have high levels of C-reactive protein, which is a measure of inflammation within the body. Vegetables that are high in B vitamins, including B6, include mushrooms, kale, broccoli, cauliflower, and bell peppers. Animal sources include turkey, chicken, cod, and tuna.

Folate (folic acid) is another B vitamin associated with inflammation. A short study in Italy suggests that even a low-dose, short-term daily folic acid supplement could reduce inflammation in people who are overweight. Good sources of folate include black-eyed peas, lima beans, chickpeas, dark leafy greens, and asparagus.

3. Vitamin C

A large number of studies show the anti-inflammatory benefits of foods that are high in the antioxidant vitamin C. Good lower sugar sources include tomatoes and tomato juice You can also find vitamin C in many other fruits with a low to moderate sugar content including grapefruit and lemons. Try starting your day drinking water and lemon juice, which will give your vitamin C a morning boost.

4. Vitamin D

Vitamin D helps reduce inflammation and insufficient vitamin D is associated with a range of inflammatory conditions. In combination with calcium, vitamin D also promotes weight loss. There are estimates that say that two-thirds of the population in the United States is vitamin D deficient. We get vitamin D naturally when we are out in the sun. In addition, we get it in foods such as fish, egg yolks, and organ meats. It’s also found in foods that have been supplemented with vitamin D, such as milk.

5. Vitamin E

This is another antioxidant vitamin that can help reduce inflammation. We find vitamin E naturally in nuts and seeds, including almonds and sunflower seeds, as well as in vegetables such as spinach and fruits like avocado.

6. Vitamin K

Vitamin K can help reduce inflammatory markers; research shows that it may help protect against heart disease, as well as osteoporosis. Very few of us are getting enough vitamin K in our diets. There are two types of vitamin K: vitamin K1, which we find in leafy vegetables like kale, cabbage, cauliflower, and spinach; and vitamin K2, which is found in liver and eggs.

7. Coenzyme Q10

This is an antioxidant that appears to have anti-inflammatory properties. We can find it naturally in sardines, mackerel, salmon, beef liver, olive oil, walnuts, peanuts, parsley, broccoli, avocado, and spinach.

8. Glutathione

Another antioxidant and free-radical fighter with anti-inflammatory properties (free radicals are unstable atoms or groups of atoms that can cause cell damage), glutathione can be found naturally in asparagus, avocados, spinach, garlic, tomatoes, grapefruit, apples, and milk thistle.

9. Magnesium

This is mineral can help reduce inflammation. Low magnesium is associated with high stress. Stress, as most of us know, can trigger cravings for foods such as chocolate or other refined carbohydrates. Stress also alters dopamine levels in the brain, and dopamine is a magnesium-dependent neurotransmitter. It’s estimated that 70 percent of all Americans are deficient in magnesium. This is an amazing statistic because magnesium is found in a large variety of foods, including dark leafy vegetables such as spinach, avocado, almonds, and many legumes. A magnesium deficiency is particularly common among men and women who are overweight That many of us are not getting enough of this mineral speaks to the poor quality of nourishment that exists in many of our lives.

Excerpt from How to Fight FATflammation © 2015 by Lori Shemek, M.D. Reprinted with permission from HarperOne.

      *********************************** A diet high in vegetables and fruits can reduce low level Inflammation. Many of the deficiencies in the diet of Americans lies in their resistance to the idea of eating a plant-based diet. Plants are nature’s food for humans to eat and stay healthy. So much illness can be prevented if humans would eat more of the foods that we are designed to digest as opposed to eating foods that promote disease. A plant-based diet promotes good health

To your Good Health,

Randy Powell, Eating-Veggies.com

Skin Care And The Alkaline Diet

 A diet high in Alkaline-forming foods has been known to help relieve various physical ailments and can be an effective skin care diet plan. Nutrient-dense alkaline veggies and fruits have been known to contribute to healthier hair and clearer skin. The “so-called” theory is that when the body eats to many acidic foods that it becomes acidic. This is not true! The body automatically balances its own pH through the use of stored minerals. The human body maintains proper pH balance no matter what you have been eating. By NOT eating a lot Acid-forming foods, you can make it much easier for your body to accomplish the task of balancing pH. Acid-forming foods don’t give the body what it needs to maintain a slightly alkaline enviroment. Eating a diet high alkaline-forming foods helps your body to stay in proper pH balance easier by providing needed nutrients to help the body do its job.

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  The old saying “You are what you eat” is very true. If you eat foods that are healthy for humans then you will most likely become healthy. Getting Alkaline diet benefits for clearer and younger looking skin makes perfect sense when you understand which foods your diet will require. A diet of 60-80% Alkaline-forming foods every day will require that you eat a wide variety of different vegetables and fruits over the course of a day. This ratio does leave you room for acid-forming foods that you may like. A few veggies and fruits are acid-forming. All meats are acid-forming as is most dairy. Grains such as wheat, barley and rye are acid-forming and as with all acid-forming foods should not make up any more than 40% of your diet. Ever. Eating more than 40% acid-forming foods causes un-needed stress on the body.

fresh veggies and fruit help to maintain beautiful skin.

 Eat 60-80% alkaline-forming foods (or 20-40% acid-forming foods) to help your people repair itself with the nutrients that only nature could prepare for us. Eating a skin care diet of fresh raw green leafy veggies a couple of times a day will help your body to repair damaged skin cells and along with drinking plenty of fresh water. Water is often overlooked in the nutritional equation and should be drank often throughout the day. Aim for 100 ounces of water a day if you weigh more than 200 pounds.

  Alkaline-forming foods are nutrient-dense: Most fresh fruits, nearly all fresh vegetables, dark green leafy vegetables, almonds, millet, sprouts, raw apple cider vinegar. These foods provide you with the nutrients and alkaline diet benefits that nature intended for you to eat.

 

  Make Acid-forming foods no more than 40% of your everyday diet: breads, cake, cereals, crackers, pastas, grains, legumes, vinegar, meat, seafood and fish, nuts, seeds and tofu. Alcoholic drinks, sugars, gluten, coffee, processed foods, artificial sweeteners, dairy, refined fats and deep-fried food should be kept to a minimum as they promote Inflammation in the body.

 Eating fats means that you should try to eat healthy and oils that will make your skin healthier and more youthful looking. Avoid any processed or refined fats such as the ones found at your local grocery store. Lean toward using coconut oil or Extra virgin olive oil when preparing meals. Consuming a diet high in Omega 3 fats is also good for your skin. Humans should eat a diet lower in omega 6 fats and higher in omega 3 fats. Look for omega 3 fats in cold water fish, flaxseed oil or algae oil. These good fats along with nutrient-rich foods and adequate water daily should put you well on your way to having the healthy skin that you so most desire! An Alkaline diet plan can produce clearer skin and healthy hair 

 

 Randy Powell, Eating-Veggies.com