Category: Clean Eating

What is Inflammation?

Acute inflammation is a necessary process which occurs in response to injury or infection. It’s our immune system’s natural response and includes signs such as redness, swelling, a warm sensation, or sometimes just a pain. Inflammation constitutes an important aspect of the healing process and therefore is extremely important.

Chronic inflammation occurs when the body undergoes an unnatural increase in the amount of pro-inflammatory compounds, which linger for a longer period of time. Chronic Inflammation is also an indicator for many chronic ailments.

How can we reduce Chronic Inflammation ?

• Reducing inflammation causing foods in our diet and increasing anti inflammatory items – Avoiding pro-inflammatory foods such as refined grains, sugar, dairy, processed foods, trans fat, soda, margarine etc can improve inflammatory symptoms in the body. Choose a balanced diet and boost your intake of whole grains, leafy vegetables, fruits, lean meat and antioxidant-rich foods.
• Ensuring sufficient good quality sleep – During sleep, our cells repair and regenerate. When sleep is restricted, cells fail to repair and this can trigger inflammation. A lack of sleep might also alter the body’s stress response system. Ensuring good night sleep for 7-8 hours helps to reduce inflammation.
• Exercising regularly – Physical activity releases serotonin, which promotes a good night’s rest. Increasing serotonin levels can boost your mood, appetite, digestion, memory, and sexual drive. Exercise will also drive insulin down, and levels will normalize while keeping cortisol in check to prevent it from taking over your body.
• Reducing stress – Meditating or light yoga for 15-30 mins everyday morning can destress your mind & soul. Reducing stress is another important factor for managing inflammation in your body.

Here is a list of anti-inflammatory foods which are natural and available in abundance.

TURMERIC – Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant as well as a selective antimicrobial and antifungal. However, the curcumin content of turmeric is not that high, it’s around 3%, by weight. So, it can be difficult to ensure the levels just using the turmeric spice in your foods. Hence, it’s imperative to have an extract rich in curcumin so that you get to experience the full range of benefits. Also, you should add black pepper to your plate along with turmeric to increase absorption of curcumin which otherwise is very low.

GINGER– In addition to its numerous health benefits, this wonder spice has digestion-friendly properties. Ginger has potential for treating a number of ailments including degenerative disorders (arthritis and rheumatism), digestive health (indigestion, constipation and ulcers), cardiovascular disorders (atherosclerosis and hypertension), diabetes mellitus, and cancer. It also has anti-oxidative and anti-inflammatory properties to help slow down the process of aging. Its additional antimicrobial potential can aid in treating infectious diseases as well.

GREEN VEGETABLES – Veggies are the cornerstone of an anti-inflammatory diet plan. Crucifers like kale, cabbage, broccoli, and brussel sprouts make excellent bases for most meals (include more Indian options of crucifers). These are rich in phytochemicals, flavonoids which are plant-based antioxidants; brussels sprouts are especially high in kaempferol, an antioxidant which is known as its antitumor and high anti-inflammatory properties. Also, green leafy vegetables are an excellent source of vitamin C, potassium, calcium, and vitamin A, all while being low in calories.

FRUITS– In the category of fruits few are known as high anti-inflammatory fruits such as berries, oranges, avocado, cherries, apples etc. Berries contain a lot of polyphenols. They are rich in antioxidants and may help to prevent cancer and heart disease. Avocados are rich in heart-healthy fats. Also, they’re a good source of magnesium, fiber, and potassium. Half an avocado can add nicely to your daily intake of healthy fat, vitamins C, A, E, and B-complex vitamins. One of the key constituents of avocados is polyphenols that work as antioxidants. To a sandwich or salad add avocado slices, or come up with a tasty guacamole. Also, one of the greatest sources of potassium and Vitamin C is Oranges (how about gooseberry?). They also contain fibre, calcium, and folate, which help keep your heart healthy. Vitamin C is essential for immune system function & hormone balance.

NUTS – Nuts are known as anti-inflammatory foods too. Almonds are a great source of MUFA, vitamin E, and manganese, plant protein and magnesium. Walnuts are also a good source of healthy fats, protein, vitamin E, minerals, and phytochemicals called sterols. Walnuts are known to be rich in omega-3 fatty acids that are good for your heart. Always soak nuts and then have them to get rid of the anti-nutrients.

DARK CHOCOLATE – Dark chocolate can benefit your brain and heart health, reduce inflammation, and combat oxidative stress in the body. Dark Chocolate contains flavonoids which can lower Cholesterol & Blood Pressure thereby leading to reduced risks of stroke, blood clots, and heart disease. To get maximum health benefits, you should eat dark chocolate with minimum 80% cacao. You can indulge yourself with coated almonds with dark chocolate. Dark chocolate and cacao contain an amino acid called tryptophan. Your brain uses tryptophan to produce the neurotransmitter Serotonin, which can increase feelings of overall happiness. Serotonin is the feel-good chemical and influences your mood, which has a high impact on stress hormones.

Here are a few benefits of anti-inflammatory foods.

• Helps to boost energy
• Aids in digestion
• Reduces mood swings
• Helps weight loss
• Reduces risk of heart disease
• Regulates blood pressure
• Addresses swollen joints

A diet rich in anti-inflammatory foods helps prevent many health conditions. Add these foods to your plate to add more value & nutrition in your daily diet.

References :

1. Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922
2. Zwickey, H., Horgan, A., Hanes, D., Schiffke, H., Moore, A., Wahbeh, H., Jordan, J., Ojeda, L., McMurry, M., Elmer, P., & Purnell, J. Q. (2019). Effect of the Anti-Inflammatory Diet in People with Diabetes and Pre-Diabetes: A Randomized Controlled Feeding Study. Journal of Restorative Medicine, 8(1). https://doi.org/10.14200/jrm.2019.0107
3. Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092
4. Simopoulos, A. P. (2002). Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248

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Selenium is one of the most important components of the body’s antioxidant system, protecting the body against oxidative stress.

It is considered a trace mineral which doesn’t require large doses, but yet it is essential for optimal health. Selenium pairs up with vitamin E to become a more powerful antioxidant within the body. It is vital to the proper functioning of the thyroid gland. It works alongside vitamin C, helping to strengthen the body’s immune system, and an important ingredient to create the body’s master antioxidant called glutathione.

Let’s take a glance at a number of the scientifically proven ways in which this powerful mineral protects our health.

1. Thyroid Health:

The thyroid gland mainly produces T4 and T3 hormones. T3 is the active form. Hence T4 needs to be converted into T3 for it have the required impact on the body. When our body runs low on selenium, it cannot convert T4 into T3, which may cause a condition of low thyroid or hypothyroidism. Selenium is also needed for the synthesis of thyroperoxidase (TPO) enzyme. This enzyme is essential for production of T4. Hence lack of selenium impacts both, the production of T4 and conversion into T3.

The main symptoms of Hypothyroidism are weight gain, loss of energy, hair loss, facial puffiness, poor metabolism, anemia etc. In other words, a slow thyroid can mean slow anything and everything in the body! Supplementing with selenium can be useful in situations where sufficient T4 is not being produced or conversion of T4 to T3 is not happening.

Thus, supplementing with selenium can help reverse or reduce the hypothyroid symptoms and move the system towards an euthyroid state.

2. A Powerful Antioxidant

Antioxidants are powerful compounds in foods that lower inflammation, act as anti-aging agents, protect our DNA, and fight free radicals in our bodies.

High oxidative stress can lead to chronic diseases like cardio-vascular ailments, strokes, cancer, alzheimer’s and other chronic and degenrative diseases. Foods and supplements with selenium work wonders to combat oxidative stress and protect the body.

Coming back to the thyroid gland, the production of thyroid hormones also results in the production of H2O2 (hydrogen peroxide) which is a highly oxidising substance. Presence of sufficient selenium is key to protecting the thyroid tissues from the potential oxidation due the H2O2.

3. Prevents Cancer:

Even in trace amounts, selenium wields amazing power preventing and fighting cancer. There is a robust correlation between levels of selenium within the blood and therefore the risk of certain cancers. DNA mutations are understood to be the main cause behind many cancers. Once again oxidative stress is the main cause leading to DNA damage and hence mutations. When DNA is damaged, cells may turn cancerous.

Selenium being a powerful antioxidant, helps protect the DNA from oxidative damage, leading to reduced chances of cancer.

4. Heart Health:

Atherosclerosis (build up of plaque inside the arteries) is the main cause of heart related issues. This buildup of plaque happens when the body tries to repair the damage caused by high levels of inflammation. As we already know, selenium lowers inflammation within the body which helps lower the likelyhood of plaque build-up leading to clogged cardiac arteries.

Incorporating selenium-rich foods into our diet may be a good way to stay away from oxidative stress and keep inflammation to a minimum. Selenium’s powerful antioxidant properties protect against heart diseases and strokes.

5. Powers up the Immune System:

Our immune systems perform a variety of life-preserving functions such as fighting off deadly bacteria, viruses, fungi etc. by fighting back infection and helping to heal wounds on the body as well. When the immune system goes awry, it can become overactive and attack the body, which can lead to autoimmune disease flare ups. Selenium’s antioxidant property lowers inflammation and protects the immune system by lowering oxidative stress. Deficiency of Selenium reduces the immune response to infections. Patients who are struggling with more serious infections like influenza A, tuberculosis and hepatitis C also can benefit selenium supplements.

6. Improves Asthma

Asthma is an inflammatory response to allergens. When bronchial tubes become inflamed, they constrict or spasm causing coughing, wheezing, and extreme shortness of breath. This can also become a life-threatening condition.

Most common medical treatment for asthma is corticosteroid inhalers that help dampen the inflammatory response and assist in opening up airways. It has many side effects and long term use is surely not good for health. Since asthma is related to high levels of oxidative stress and inflammation, selenium helps to reduce these symptoms and frequecy of attacks.

7. Boost Fertility:

Selenium supplementation also has a positive effect on testosterone levels, it increases sperm motility and blood flow, two important components for conception. Selenium is also found within the sperm mitochondria and may affect the behaviour and proper function of sperm as they move through the vagina to fertilize an ovum. For women, it’s thought that selenium can help to reduce the chance of miscarriage during initial stages of pregnancy.

Daily Recommendation & Toxicity of Selenium:

The recommended daily dose of Selenium is 55mcg for normal adults. Pregnant & breastfeeding mothers could consume 60-70mcg per day.

The upper limit for the optimal level of selenium for adults is 400 mcg. It is rare for anyone to overdose on selenium.

However, the risk of selenium toxicity is increased when this powerful antioxidant is introduced in the form of supplementation. Those who are on regular selenium supplementation need to keep an eye on their dietary selenium intake.

Very high doses of selenium are not advised as they may cause issues such as fatigue, nausea, vomiting, brittle nails, skin rash, muscle soreness, kidney or heart failure and even death too.

Food sources of selenium:

Selenium is easily found in whole grains and few animal products such as fish and eggs. To add more of this powerful antioxidant to your diet, the following foods are recommended –

• Brazil Nut
• Sunflower seeds
• Tuna
• Sardines
• Fortified bread
• Brown rice

selenium may be a trace mineral, but it surely has far greater than a ‘trace’ effect on our all-round health and wellbeing. It has multiple positive health benefits. People can get selenium from supplements in the short term. However, in the long term, it is better to ensure optimum levels via food sources.

References:

https://www.sciencedirect.com/science/article/abs/pii/S0140673600024909
https://www.hsph.harvard.edu/nutritionsource/selenium/
https://www.researchgate.net/publication/7630279_Selenium_and_the_Control_of_Thyroid_Hormone_Metabolism
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/

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Winter, the season of Festivals and Happiness is here. Christmas is merely a week away!!

However, this season also brings home various diseases; the commonest one being flu which most of us encounter. If you include some Superfoods in your diet this winter, you will remember winters for only the joy that they bring!

Here’s a list of 10 Superfoods which helps boost your Immunity in Winter:

Millets: Millets are low-glycemic, high in fiber & protein rich cereal, packed with a range of vitamins and minerals. Essentially, all millets available during winters should be included in your diet. Bajra in Millets variation is the ultimate winter food, helps you keep warm. Loaded with antioxidants, help in improving digestion. It is also known to be of great benefit in insomnia, anxiety, and depression. Also, a group of positive millets such as Barnyard, Foxtail, Kodo, Little & Browntop are extremely beneficial for overall health, try adding these rotationally in your daily diet. Ragi & jowar has cooling effect, very much summer centric millets. However, these 2 millets can be added in your plate occasionally during winters.

Leafy vegetables: Green leafy veggies are full of vital nutrients like Vitamin A and E which help boost your immunity. Broccoli, spinach & other leafy vegetables are also high in fiber, magnesium, zinc, iron, and antioxidants. It can thus be one of the healthiest foods that you can include in your winter diets.

Citrus fruits: Citrus Fruits, rich in vitamin C, are known to increase the number of white blood cells in our bodies which in turn help cut down the flu virus. Fruits rich in Vitamin-C are Orange, lemons, lime, tangerine, grapefruits, berries etc. Being a water-soluble vitamin, our body cannot store vitamin C therefore, you have to incorporate in your daily diet. Add at least 1-2 servings of seasonal citrus fruits to get daily dose of vitamin C and thereby to maintain the healthy immune system.

Nuts: During winters, a regular intake of nuts which are warm in nature, ensures an active nervous system and helps to keep the heart and mind healthy. Almonds and walnuts lower bad cholesterol, control blood sugar levels, and reduce inflammation. Almonds are rich in vitamin E, antioxidants, and magnesium, while walnuts are a great source of Omega-3. Eating other nuts such as pine nuts, peanuts etc. also can boost your intake of zinc. Do pick up a few nuts to munch on in between meals if you are craving for a light snack.

Seeds: Seeds are rich in Selenium, Zinc, Magnesium, Phosphorus, Vitamin B6 & E. They constitute a power house for building immunity. Add mixture of seeds such as pumpkin seed, flax seed, watermelon seed, sunflower seed & chia seed as soaked or grounded form in smoothie, shakes, porridges, soups & salad every day to meet your daily micronutrient goal. Sesame seeds are a must-have in cold weather as they keep your body warm for long periods of time. They are also rich in Vitamin E and antioxidants, which keeps hair and skin healthy and moisturized during winters.

Turmeric: Turmeric is a known powerful anti-inflammatory and immune-boosting compound. Its content of Curcumin is very commonly used to heal wounds, release mucus, ease inflammation, and many other purposes. It also helps protect against infections, flu, virus and improve the overall health of your body’s cells.

Ginger: Its anti-inflammatory & anti-bacterial properties make ginger one of the best cures for cold. The gingerols in the ginger roots help kill the rhinoviruses that cause the cold in the first place. So, increasing ginger in your winter diets is a good idea.

Ghee: Pure and organic ghee is one of the most easily digestible and healthy fats that is capable of generating instant heat and energy to keep your body warm. A moderated consumption of ghee can also help keep skin from getting dry and flaky. Switch over to A2 Bilona ghee as a cooking medium, or add it to your plate during the winter season as per availability.

Honey: Organic honey is known as an anti-inflammatory agent. Honey possesses flavonoids and polyphenols, along with several other powerful and important phytonutrients that can help fight diseases. It helps to boost the number of B and T lymphocytes, neutrophils, eosinophils which are responsible for our immune response. Also, organic honey consumption aids in digestion as well. It has certain prebiotic properties, by which it helps boost the good bacteria living in the gut that aid in our digestion.

Green tea: Green tea is packed with antioxidants such as flavonoids (EGCG, Catechin) that boost immunity and have an anti-inflammatory properties. It is not only recommended for weight loss but also to fight off cold and flu. Catechin has powerful antibacterial and antiviral properties and can fight off influenza virus. Green tea also contains amino acid L-theanine which may help in the production of T-cells. Regularly drinking 1-2 cups of green tea can help you boost your immune function and stay protected against bacteria, flu, and virus.

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