anti-inflammatory super foods Archives - Amazing Health Advances

Pre-Workout Smoothie Recipe

The AHA! Team — Fri, 18 Apr 2025 05:37:11 +0000

Recipe by: Katie Schloer via Nutrition Facts – Pre-Workout Smoothie Recipe Recipe by: Katie Schloer Who doesn’t love a good smoothie? This one is especially antioxidant packed and holds a beautiful color that is irresistible! Cherries, blueberries, and watermelon may play a role in reducing muscle soreness, likely thanks to their anti-inflammatory phytonutrients. Watermelon also has the beneficial amino acid l-citrulline. Beets and greens contain nitrates, which may help improve athletic performance by reducing oxygen needs. Nitrates can have profound effects on the power plants within all of our cells, reducing our oxygen needs during exercise so we can bust out the same amount of work with less oxygen. COURSE: Breakfast, Drinks, Snack DIFFICULTY: Moderate SERVINGS: 4 Ingredients ▢2 cups frozen cooked beets* ▢2 cups frozen watermelon ▢2 cups frozen berries ▢2 cups frozen cherries ▢8 medjool dates ▢1 teaspoon amla (optional) ▢3-6 cups water Instructions Combine all the ingredients into a high-speed blender and blend for 30 seconds. If it is too thick, add more water. Drink up and have a great workout! Notes *To cook the beets, thoroughly scrub them, then cut into one inch cubes. Place the beets on a silicone mat or parchment paper and bake them at 400°F (200°C) for about one hour. Allow the beets to cool then place them on a baking sheet and stick them in the freezer. Once frozen, transfer to a freezer safe container and keep them in the freezer for whenever you need a pre-workout boost! To read the original article click here.

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Cranberries Proven to Boost Gut Health, Research Suggests

The AHA! Team — Fri, 03 Jan 2025 07:26:45 +0000

Dena Schmidt via NaturalHealth365 – Food scientists increasingly explore cranberries’ role in gut health and maintaining a balanced gut microbiome. Researchers from the University of Massachusetts Amherst recently found that a specific indigestible carbohydrate in cranberries can nourish and stimulate the growth of beneficial gut bacteria. Cranberries also exhibit unique metabolic effects in the gut, further promoting overall gut health. A new study published in NPJ Biofilms and Microbiomes (2024) reinforces these findings. Short-term supplementation with cranberry extract modulated gut microbiota in humans, inducing a bifidogenic effect. Researchers observed an increase in butyrate-producing bacteria, which contribute to gut and metabolic health. Special compound in cranberries supports prebiotic activity in the gut microbiome Food scientists have been paying special attention to prebiotics of late. Prebiotics refer to molecules that can be consumed but are not digested. They also promote the growth of beneficial microorganisms in the gut microbiome. The foods we eat not only bring a certain level of nutritional benefit; they also either help or hinder the function of our gut microbiome. It’s worth noting that these bacteria outnumber our bodies’ cells by a substantial amount. Many plant cell walls cannot be digested, including the special sugars located in the cellular walls of the cranberry called xyloglucans. However, these xyloglucans find their way into the intestines and gut microbiome. These ‘beneficial bacteria’ then break them down to create various health-supporting compounds and molecules. A healthy gut microbiome is crucial to immune system vitality The study published in NPJ Biofilms and Microbiomes involved 28 human participants. It demonstrated that after just four days of cranberry extract supplementation, there was a significant increase in the abundance of butyrate-producing bacteria, such as Clostridium and Anaerobutyricum. These bacteria produce butyrate, a short-chain fatty acid essential for maintaining gut integrity and supporting metabolic health. The study also revealed that the cranberry extract altered the balance of short-chain fatty acids in the gut, with a decrease in acetate and an increase in butyrate, signifying a shift towards a healthier gut environment. Additionally, participants with microbiomes characterized by Prevotella experienced an increase in Faecalibacterium, a beneficial microbe known for its anti-inflammatory properties. In the University of Massachusetts Amherst study, researchers extracted and purified xyloglucan from cranberries. This sugar was then used as the sole carbohydrate to feed bifidobacteria, which are beneficial bacteria naturally found in the human gut. These bacteria were placed in a controlled, oxygen-free (anaerobic) laboratory environment to study how they responded. Results showed that bifidobacteria thrived on this cranberry-derived sugar, highlighting its potential role in promoting a healthy gut microbiome. The researchers found that some of the bifidobacteria could consume xyloglucans and exhibit a special, atypical metabolism when doing so. They produce formic acid and less lactic acid than what is typically secreted by similar compounds. Ultimately, this kind of research brings hope that this carbohydrate found in cranberries could eventually become a valuable food additive or supplement. Remember, when the gut microbiome is ‘out-of-whack,’ it can lead to chronic inflammation and disease. So, obviously, we want to eat as many foods as we can (each day) to support our gut health. Pre- and pro-biotics could hold the key to overall gut health Although some research indicates a trend toward focusing on prebiotics instead of probiotics for gut health, I wouldn’t count out the value of probiotics too quickly – especially in the age of antibiotics. Probiotics are live beneficial bacteria introduced into the gut, while prebiotics are compounds already present that nourish and support the growth of these good bacteria. Prebiotics play a key role in producing essential compounds in our bodies, breaking down substances we can’t digest, protecting against harmful pathogens, and assisting other beneficial microbes in maintaining overall health. Researchers are already planning future studies to explore the activity of cranberry xyloglucans with other beneficial bacterial strains. We’ll probably see similar (positive) results. Sources for this article include: NIH.gov Eurekalert.org To read the original article click here.

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Eating an Anti-Inflammatory Diet for Lupus

The AHA! Team — Fri, 13 Dec 2024 06:12:20 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Green smoothies are put to the test for the autoimmune disease lupus. There are dozens and dozens of journals I try to stay on top of every month, and one I always anticipate is The International Journal of Disease Reversal and Prevention, a peer-reviewed medical “journal created to document the science of nutrition and lifestyle to prevent, suspend and reverse disease,” with an editor-in-chief no less prestigious than Dr. Kim Williams, past president of the American College of Cardiology. I was honored to join its editorial advisory board, along with so many of my heroes. The best part? It’s free. Go to IJDRP.org and put in your email to subscribe at no cost, and you’ll be alerted when new issues are out, which you can download in full in PDF form. (Did I mention it’s free?) When it comes to chronic lifestyle diseases, wrote Dr. Williams, “Instead of preventing chronic lifestyle diseases, we [doctors] manage. Never cure, just mitigate. Why? Because of ﬁnance, culture, habit, and tradition.” There are many of us, though, who “envision a world where trillions of dollars are not spent on medical care that should never have been necessary, but rather on infrastructure, environment, education, and advancing science. For this reason, comes The International Journal of Disease Reversal and Prevention (IJDRP).” After all, wrote the journal’s co-founder, “Without data, you’re just another person with an opinion.” To give you a taste of the journal: How about pitting plants against one of the most inflammatory diseases out there—lupus, an autoimmune disease in which your body can start attacking your DNA? Kidney inflammation is a common consequence, and even with our armamentarium of immunosuppressant drugs and steroids, lupus-induced kidney inflammation can lead to end-stage renal disease, which means dialysis, and even death. That is, unless you pack your diet with some of the most anti-inflammatory foods out there and your kidney function improves so much you no longer need dialysis or a kidney transplant. Another similar case was presented with a resolution in symptoms and normal kidney function, unless the patient deviated from the diet and his symptoms then reappeared. As I discuss in my video Anti-Inflammatory Diet for Lupus, even just cutting out animal products can make a difference. Researchers randomized people to remove meat, eggs, and dairy from their diets without significantly increasing fruit and vegetable intake and found that doing just that can lower C-reactive protein levels by nearly a third within eight weeks, as you can see below and at 2:21 in my video. (Our C-reactive protein level is a sensitive indicator of whole-body inflammation.) But with lupus, the researchers didn’t mess around. Each day, the study subjects were to eat a pound of leafy greens and cruciferous vegetables like kale, fruits like berries, and lots of chia or flax, and drink a gallon of water. We’re talking about a green smoothie diet to extinguish lupus flares. (Note, though, that if your kidneys are already compromised, this should be done under physician supervision so they can monitor your electrolytes like potassium and make sure you don’t get overloaded with fluid.) Bottom line? With such remarkable improvements due to dietary changes alone, the hope is that researchers will take up the mantle and formally put it to the test. Reversals of autoimmune inflammatory skin disease can be particularly striking visually. A woman with a 35-year history of psoriasis that had been unsuccessfully managed for 19 years with drugs suffered from other autoimmune conditions, including Sjogren’s syndrome. She was put on an extraordinarily healthy diet packed with greens and other vegetables, fruits, nuts, seeds, avocados, and some whole grains, and boom! Within one year, she went from 40 percent of her entire body surface area inflamed and affected down to 0 percent, completely clear, and, as a bonus, her Sjogren’s symptoms resolved, too, while helping to normalize her weight and cholesterol. You can see before and after photos below and at 3:39 in my video. I think I only have one other video on lupus: Fighting Lupus with Turmeric: Good as Gold. It’s not for lack of trying, though. There just hasn’t been much research out there. I talk about another autoimmune disease, type 1 diabetes, in Type 1 Diabetes Treatment: A Plant-Based Diet. To read and subscribe—for free—to The International Journal of Disease Reversal and Prevention, visit www.IJDRP.org. Key Takeaways The International Journal of Disease Reversal and Prevention (IJDRP), a peer-reviewed medical journal, focuses on documenting nutrition and lifestyle science to prevent, suspend, and reverse chronic diseases, and its editor-in-chief is Dr. Kim Williams. Research highlights the potential of anti-inflammatory diets, rich in plant-based foods, to significantly improve kidney function in lupus patients, potentially avoiding dialysis and transplants. Cutting out animal products reduces inflammation markers like C-reactive protein, offering substantial health benefits in managing autoimmune conditions such as lupus. A comprehensive plant-based diet effectively cleared severe psoriasis and associated autoimmune symptoms in a patient, showcasing dramatic visual and health improvements within a year. To read the original article click here.

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3 Anti-Inflammatory Superfoods to Increase Energy and Improve Immunity

AHA Publisher — Wed, 21 Jul 2021 07:00:30 +0000

Jonathan Landsman via NaturalHealth365 – By the end of 2021, some experts estimate that $590 – $610 billion will be spent on prescription drugs within the United States. In fact, inflammation and pain is the driving force behind many of the best selling drugs in the world. Yet, in reality, most of these medications can be avoided by simply eating anti-inflammatory superfoods, herbs, exercising, and developing a positive mindset – daily. Did you know that drugs for pain are a leading cause of accidental death and are completely avoidable? There are plenty of natural foods that can, and will, reduce inflammation, eliminate physical (and emotional) pain, plus prevent disease – without the need for toxic chemicals. Today, we’ll focus our attention on the value of superfood nutrition, herbs, healthy fats, plus much more! Here Is How 3 Adaptogenic Herbs Can Protect Your Immune System, Reduce Stress and Boost Your Energy Ashwagandha is one of the most important herbs in Ayurvedic medicine. Traditionally speaking, this herb is widely used to help people improve their strength and immune system – especially after an illness. Over 200 scientific studies have revealed that ashwagandha can protect the immune system; reduce stress; improve learning and memory; relieve mild depression; help balance blood sugar, reduce excess cholesterol, eliminate inflammation, plus much more – without negative side effects! If you want to increase your overall energy and stamina – there’s nothing like maca. This nutrient-dense food is typically found growing in the high regions of Peru and has been cultivated for over 2,000 years. When used regularly, you can expect to see an increase in your strength, energy, and endurance – especially for men in the area of “intimacy.” One word of caution, don’t put this herb in a late-night smoothie – you’ll be up all night! Rhodiola, sometimes called golden root, is also considered an adaptogenic herb – meaning your body uses what it needs to up or down-regulate normal biological functions – as needed. Grown in the higher altitudes of arctic areas in Europe and Asia, rhodiola has been traditionally used by the Russians to reduce fatigue, problems with concentration, and memory loss. In addition, athletes have widely used this herb to improve their physical performance. (I love this herb!) Superfoods That Help to Fight Inflammation and Eliminate Pain Naturally Prescription and over-the-counter drugs for pain are a leading cause of accidental death and are completely avoidable. Try adding these superfoods to your daily diet to tap into their innate intelligence, eliminate physical (and emotional) pain and reduce inflammation. You may be surprised to see how effective these herbs are. And best of all, you may be completely able to avoid the need for toxic medications. What’s your favorite anti-inflammatory superfood? Let us know in the comment section below. Sources for this article include: CNBC.com NIH.gov Actuary.org To read the original article click here. For more articles from NaturalHealth365 click here.

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