Pinnacle - Jupiter Medical Center

Fall 2018

Pinnacle is the official magazine of Jupiter Medical Center which provides world class health care in Palm Beach County

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Page 29 of 79

28 | PINNACLE | | PINNACLE | PULSE NUTRITION By Liz Petoniak Inflammation Fighters These eight superfoods can help prevent a variety of chronic health problems The link between persistent inflammation, neurological disease, and cancer is growing stronger— and research points to diet as the culprit. More and more doctors are prescribing anti-inflammatory foods to combat symptoms as- sociated with multiple sclerosis, arthritis, irritable bowel syndrome, diabetes, and allergies. "The more anti-inflammatory foods we consume, the less likely we are to experience certain chronic health problems," says Sean Garland, certified personal trainer at French- man's Reserve Country Club. Garland, who holds a master's degree in applied clinical nutrition and employs a holistic method with his clients, offers eight ways to fuel your body with inflammation- fighting foods. COLD-WATER FISH Why it works: The DHA (an omega-3 fatty acid) in cold-water fish triggers enzymes that reduce inflammation, and vitamin B12 is key for nerve and blood health. What to eat: salmon, sardines, anchovies, herring NUTS AND SEEDS Why it works: ALA, a plant- derived omega-3 fatty acid, may help regulate blood sugar and reduce symptoms of diabetic nerve damage. Copper helps keep energy levels up, and manganese promotes bone health. What to eat: walnuts, flaxseeds OLIVE-BASED FOODS Why it works: Olive products con- tain oleic acid, a monounsaturated fatty acid that has been shown to decrease cholesterol, while phy- tonutrients reduce blood pressure and inflammation. What to eat: olives, olive oil TURMERIC Why it works: It contains curcumin, a natural chemical that blocks inflammation on a molecular level. It has also been shown to increase the body's own antioxidant enzymes. What to eat: Use turmeric powder to season curries and rice or to make a golden coconut milk latte. Raw turmeric root makes a great addition to smoothies and juices. GREEN TEA Why it works: High levels of the antioxidant catechins EGCG and ECG reduce inflammation in the body by neutralizing free radicals and may have anti-tumor and metabolism-boosting properties. What to eat: Steep an old-fash- ioned pot of green tea or sip on a matcha green tea latte. GINGER Why it works: Gingerol, a bioactive compound, has been proven to aid digestion, boost the immune system, and relieve pain caused by inflammation. What to eat: Marinate meat and fish with grated ginger or try incorporating it into a stir-fry or a hearty soup. BERRIES Why it works: Berries are loaded with vitamin C, which is essential for repairing the body. They also contain the phytonutrients pteros- tilbene and resveratrol, which have potential anti-cancer effects. What to eat: Blueberries, raspber- ries, blackberries, and strawberries are all good sources. LEAFY GREENS AND HERBS Why it works: Vitamin K regulates the blood's natural clotting abili- ties, while vitamin A aids vision and cell growth. Calcium maintains bone health. What to eat: Out of all the leafy greens, Swiss chard is lauded for its nutrient density and wide range of antioxidants. Beneficial herbs include cilantro, rosemary, basil, and dill. Ç

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