Anti-Inflammatory Flashcards
1
Q
Cinnamon
A
Antioxidant, Anti-Inflammatory
- help lower blood sugar levels and improve heart health
- assists with anticancer and antimicrobial (anti-infection) activity
2
Q
Curry Powder
A
•mixture of spices; turmeric and fenugreek
Turmeric | Anti-Inflammatory, Antioxidant
-may have cancer-fighting benefits, reduce pain, and improve brain, cardiovascular, gastrointestinal and lung functions.
Fenugreek | Antioxidant
-increase both the male and female sex drives.
3
Q
Cumin
A
Anti-Inflammatory, Antioxidant
- main component in curry powders
- powerful anti-inflammatory and antioxidant
- Traditional Chinese Medicine, cumin has also been used to help with low sex drives
4
Q
Cayenne Pepper
A
Anti-Inflammatory, Antioxidant,
- active ingredient is capsaicim
- good for the heart, arteries, blood and digestive system.
- potent anti-inflammatory and anti-oxidant, has strong anti-cancer activity, and helps boost metabolism
5
Q
Cloves
A
Antioxidant, Anti-Inflammatory, Wound Healing
- aromatic spice
- improve libido and sex drive
- powerful antioxidant, aiding in digestion, reducing inflammation and helping with wound healing
6
Q
Coriander
A
Antioxidant, Anti-Inflammatory
- dried seed of cilantro
- acts as a detoxifier and can aid with digestion, hormone and mood balance
- antioxidant and anti-inflammatory properties
- good source of minerals like magnesium, iron and manganese
7
Q
Turmeric
EVERY DAY
A
Anti-Inflammatory
- Curbs Fat Growth | help suppress the growth of fat tissue and reduce weight gain
- Keeps You Young | potential to prevent DNA damage and help DNA repair. Preventing disease and slowing the aging process.
- Fights Infection | shows promise in combating certain viruses.
- Reduces Blood Sugar | including the spice in your diet may help in decreasing blood sugar and other complications of the disease.
- Antidepressant Effects | compound found in turmeric has antidepressant properties.
- Protects the Liver | reduce inflammation, potential in protecting against liver injury. Spice delays the liver damage that eventually causes cirrhosis.
•Anti-Inflammatory | aid in treatment of stomach ulcers and reducing inflammation in people with arthritis and colitis.
inflammation contributes to obesity and other chronic diseases, reducing inflammation has become a key goal of integrated medicine.
8
Q
Ginger
EVERY DAY
A
Anti-Inflammatory, Anti-Aging
- Flavor: distinctive lemony aroma, touch of spiciness
- Treats: colds, stomachaches, nausea, indigestion, constipation, and diarrhea
- Sliced or grated ginger is boiled in water as a soup to help fend off early signs of a cold.
- Last resort for those who suffer motion sickness when pills won’t work. [A freshly cut ginger slice is either placed in the mouth or on the belly button with a Band-Aid.]
- Anti-Inflammatory | ability for food to reduce inflammation is important, as inflammation contributes to many chronic conditions including obesity, diabetes, pain, and heart disease
- Anti-Aging | powerful antioxidant raising levels of the master antioxidant glutathione in the body. Fighting oxidative stress, ginger helps control the process of aging.
- Reduces Exercise Pain | eating ginger before cycling reduced quadriceps muscle pain, thanks to its anti-inflammatory effects.
- Assists with Weight-Loss | helps prevent metabolic disorders and reduces the feeling of hunger, meaning it plays a role in weight management.
- Treats Anemia | bioactive components, such as gingerols and shogaols, stimulate the production of blood cells in the body and can improve anemia symptoms.
- Manage Diabetes | improve fasting blood sugar in type 2 diabetes patients. Combining honey and ginger reduces oxidative stress as well as the complications of diabetes.
- Prevents Alzheimer’s Disease | natural compounds of ginger have been appreciated for their use in preventing various age-related ailments, including brain aging and neuro-degeneration. Benefits in treating Alzheimer’s disease.
- Ease Symptoms of Osteoarthritis | red ginger has been prescribed to relieve arthritis pain. Topical ginger treatment using either a traditional manually prepared ginger compress or a standardized ginger patch could relieve symptoms for people with chronic osteoarthritis
- Prevent Liver Disease | nonalcoholic fatty liver disease (NAFLD); common liver disease turned quickly into an epidemic. Insulin resistance is a major feature in patients with NAFLD.
9
Q
Alliums and Crucifers
4 SERVINGS OF BOTH ONCE A WEEK
A
Antioxidant
- Alliums | garlic, scallions, onions, and leek
- Crucifers | broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts
- powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.
- If you like the taste, I recommend eating a clove of garlic a day!
10
Q
Omega-3 Fatty Acids
A
Anti-Inflammatory
- reduce inflammation and lower risk of chronic diseases such as heart disease, cancer, and arthritis — conditions that often have a high inflammatory process at their root.
- flax meal, walnuts, and beans such as navy, kidney and soy. Also, a good-quality omega-3 supplement.
- cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies.
- eat fish three times per week.
11
Q
Oils Containing Healthy Fats
A
Anti-Inflammatory
- Virgin, Extra-Virgin Olive Oil [EVOO] and Expeller-Pressed Canola
- Other options: high-oleic, expeller-pressed versions of sunflower and safflower oil.
12
Q
Healthy Snacks
A
- Fruit
- Plain or unsweetened Greek-style yogurt (contains more protein per serving)
- Celery Sticks
- Carrots
- Nuts (pistachios, almonds, and walnut)
13
Q
AVOID
Processed Foods and Refined Sugars
A
- contains high-fructose corn syrup
- high in sodium; contributing to inflammation throughout the body
- AVOID refined sugars and artificial sweeteners altogether!
- DANGERS include:
- increased insulin resistance (which can lead to type-2 diabetes)
- raised uric acid levels
- raised blood pressure
- increased risk of fatty liver disease
- and more.
14
Q
CUT OUT
Trans Fats
A
- Eating foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.
- RULE OF THUMB:
- Always Read Labels
- Steer Clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.”
•Vegetable shortenings, select margarines, crackers, and cookies are just a few examples of foods that might contain trans fats.
15
Q
Garlic
A
How to Pick:
- moderate-sized white bulbs
- firm bulbs, neither mushy nor dried out
- rich in inulin, plant fiber, nourishes the microbiome and helps heal the gut.
- it also has terrific weight loss properties.
- loaded with allicin and diallyl sulfides; support your heart and cardiovascular system.
- Reducing blood pressure
- Lowering cholesterol, both total and LDL (the “bad” cholesterol)
- Lowering oxidative stress
- Reducing the risk of coronary artery disease
- Decreasing the “stickiness” of blood platelets, which helps prevent stroke and other cardiovascular dangers
- Reducing atherosclerotic plaque, also protective against stroke and cardiovascular disease
- Natural detoxifier, and aid in colon health
- Combats an overgrowth of unfriendly bacteria
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