Anti-inflammatory diet + juice recipe

Anti-inflammatory diet + juice recipe

One of the most frequently asked questions when a new person meets me or interacts with me is "What is an anti-inflammatory diet and really, what's the point?" Through this article, I'm going to share with you some essential notions to enrich your knowledge on the subject and develop your awareness. In Part 2, I'll also share with you a delicious, easy-to-make anti-inflammatory juice recipe.

I'm going to talk about inflammation in direct relation to diet, but remember one thing: absolutely everything around you, right down to the stress you feel, is a generator of inflammation. Anti-inflammatory nutrition is one of the best ways to stabilize your body, but there are other adjustments you can make.

If you'd like to find out more about the vectors of inflammation in your body, please leave me a comment.

Before going any further, if you don't know me, I'm Hélène, Holistic Traditherapist. I specialize in uterine, intestinal and general health care, and my aim is to sublimate your Being through energies, nutrition, phytotherapy and much more.

What is an anti-inflammatory diet?

The anti-inflammatory diet is a diet that helps to readjust the balance of the different flows/organs in our body. It helps to reduce the acidity created by an unbalanced diet, but also by a lifestyle that doesn't respect your needs. The first thing you need to do to understand the nutrients that are essential to your body is to sort out your diet. As far as possible, eliminate processed foods rich in unhealthy fats and refined sugars that promote inflammation, and increase the intake of healthy foods rich in antioxidants, omega-3 fatty acids and fiber.

There you have the basis.

The 7 principles of anti-inflammatory nutrition

1. Choose natural, unprocessed foods: raw foods with no chemical additives
2. Eat antioxidant-rich fruit and vegetables: To neutralize the free radicals responsible for inflammation
3. Focus on good sources of lipids such as omega-3: To reduce excess omega-6 and avoid cellular inflammation
4. Consume quality proteins: avoid over-processed industrial proteins. For those who eat meat, processed animal proteins often contain hormones and antibiotics that are poorly assimilated by the body.
5. Avoid refined sugars and ultra-processed foods: they disrupt blood sugar levels and promote inflammation.
6. Maintain a good acid-base balance with alkaline foods: the less acid you have in your body, the better it will function and protect you.
7. Stay hydrated! Drink enough water to eliminate the toxins responsible for inflammation on a daily basis.

Anti-inflammatory source

Antioxidant-rich fruits and vegetables

Colorful fruits and vegetables are rich in polyphenols, flavonoids and carotenoids, which fight oxidative stress and reduce inflammation.

• Fruits: berries (blueberries, strawberries, raspberries), citrus fruits (lemon, orange, grapefruit), pomegranate
• Vegetables: broccoli (rich in sulforaphane), spinach, cabbage, peppers (rich in vitamin C), tomatoes (rich in lycopene), carrots (rich in beta-carotene).

Good sources of lipids

Omega-3 fatty acids are essential for reducing inflammation and balancing the omega-6/omega-3 ratio.

• Vegetable oils: extra virgin olive oil, linseed oil, walnut oil, hemp oil
• Oilseeds and seeds: almonds, Brazil nuts, chia seeds, ground flaxseeds, walnuts

Anti-inflammatory proteins

Good-quality proteins help repair tissue and support the immune system

• Vegetable protein legumes: lentils, chickpeas, kidney and black beans, tofu, tempeh
• Vegetable protein cereals: quinoa, amaranth, oats, brown or wild rice, buckwheat, millet, spelt and teff

Spices and medicinal herbs

Some spices are real natural anti-inflammatories

• Turmeric: Always combine with black pepper for better absorption.
• Ginger: Stimulates circulation, strengthens the body and reduces joint pain.
• Cinnamon: Regulates blood sugar levels and fights digestive inflammation
• Garlic: Powerful antibacterial and antiviral agent
• Rosemary, thyme, oregano: Antiseptic and anti-inflammatory

Fermented foods and probiotics

A healthy intestinal microbiota contributes to reduced inflammation. Fermented foods are becoming more and more common, but are still not widely used in everyday life. So here's what you can use every week

• Plain yogurt: No added sugar preferred
• Kefir: Rich in various probiotics
• Sauerkraut: Improves digestion
• Kimchi: Rich in antioxidants and natural probiotics
• Miso: Source of beneficial bacteria for the intestine
• Homemade fermented vegetables: Perfect for balancing your microbiota

Anti-inflammatory drinks

You can help your body by moisturizing in an anti-inflammatory way

• Green tea: Rich in catechins, a powerful antioxidant when used with good-quality green tea.
• Ginger, turmeric and chamomile infusions: Calming and soothing
• Lemon water: Alkalizing and detoxifying to rebalance the body

The impact of inflammation on the body

I'll go into the details of this part in another article, so as not to make it too long. Nevertheless, here are a few signs to keep in mind.

Physical impact

Chronic inflammation causes many physical disorders:

• Joint and muscle pain: accelerates wear and tear on joints and promotes arthritis and rheumatic disease.
• Chronic fatigue: the immune system in overdrive exhausts the body
• Digestive disorders: Bloating, irritable bowel syndrome, intestinal permeability, intestinal cramps
• Cardiovascular disease: Increased risk of atherosclerosis and hypertension
• Accelerated aging: Oxidative stress and cell degradation accelerated by inflammation

Mental and emotional impact

Inflammation doesn't just affect the body; here are a few things to look out for:

• Depression and anxiety: brain inflammation is linked to a reduction in neurotransmitters such as serotonin
• Mental fog: difficulty concentrating, memory problems
• Sleep disorders: Inflammation disrupts hormonal sleep cycles

Anti-inflammatory diet + juice recipe

Anti-inflammatory juice recipe

List of ingredients

In this recipe you'll find the proportions for just over a liter of fresh, homemade anti-inflammatory juice. For my juice recipes, I use the Hurom H320N Series extractor, and you get a 10% discount all year round on the appliance of your choice with the code: Mkan10

In all my glasses of homemade fruit juice, I add 1 teaspoon of Sea moss from Saint Lucia. It gives my body an even deeper boost.

Ingredients:

• 1 Chinese cabbage
• 3 Carrots
• 1 raw beet
• 2 Pears
• 2 Apples
• 2 limes
• 4-5cm Ginger

Benefits of this juice

Notion à comprendre | Inflammatory response: The inflammatory response is a mechanism the body triggers to fight infections and pathologies. It triggers adaptive immunity to protect you even before you feel the need.

Chinese cabbage

• Rich in antioxidants and polyphenols: Chinese cabbage contains flavonoids and carotenoids. They neutralize free radicals and reduce chronic inflammation.
• Source of vitamin C and K: Powerful antioxidant that supports the immune system and limits inflammation + Essential for bone health
• Contains glucosinolates and sulforaphane: These sulfur compounds (also found in broccoli) are known for their anti-inflammatory and anti-cancer properties.
• Promotes digestive and intestinal health: Thanks to its fiber content and natural probiotics, it contributes to a balanced microbiota, which reduces intestinal inflammation and prevents digestive disorders.
• Protects the heart and blood vessels: Chinese cabbage reduces oxidative stress and inflammation in the arteries, helping to prevent cardiovascular disease.

Pears

• Rich in antioxidants and flavonoids: Pears contain several powerful antioxidants, including flavonoids and polyphenols, which reduce oxidative stress and limit cell inflammation. Reduces the risk of inflammatory diseases such as arthritis, cardiovascular disease and digestive disorders.
• Hydration and alkalizing action: With over 85% water, pears maintain good cellular hydration, which is essential for limiting chronic inflammation. A well-hydrated body promotes the elimination of toxins and reduces acidity, a key factor in inflammation.
• Fiber and intestinal microbiota: Pears are rich in soluble and insoluble fiber, particularly pectin, which nourishes the microbiota and improves digestion. Protects against intestinal inflammation (IBS, colitis, Crohn's disease). Strengthens the balance of the microbiota and plays a major role in the body's inflammatory response.
• Cardiovascular protection and blood sugar regulation: flavonoids in pears reduce arterial inflammation.
  Low glycemic index prevents insulin spikes that promote chronic inflammation.
• Global anti-inflammatory action and immune protection: Rich in vitamin C, copper and phytonutrients, pears boost the immune system and limit the production of pro-inflammatory cytokines. It improves natural defenses and reduces the risk of chronic infections.

Apples

• Source of quercetin: Quercetin is a flavonoid with powerful anti-inflammatory properties. It inhibits the production of inflammatory cytokines, helping to reduce joint pain and autoimmune reactions.
• Powerful antioxidant: Contains polyphenols and vitamins C and E, which protect cells against the free radicals responsible for chronic inflammation.
• Improves intestinal health: They contain soluble fiber (pectin), which nourishes good intestinal bacteria and reduces digestive inflammation. Pectin regulates intestinal permeability, limiting inflammatory reactions linked to irritable bowel syndrome.
• Regulates glycemia and metabolic inflammation: Generally speaking, apples have a low glycemic index, which helps stabilize blood sugar levels. They therefore help reduce inflammation linked to insulin resistance. They help reduce the risk of type 2 diabetes and chronic inflammatory diseases.
• Protects the brain and reduces neuronal inflammation: quercetin and apple polyphenols reduce inflammation in the brain, preventing neurodegenerative diseases (Alzheimer's, Parkinson's). Finally, like other ingredients on this list, apples improve memory and concentration by reducing oxidative stress in the brain.

Beet

• An antioxidant bomb against inflammation: raw beet contains betalains, natural anti-inflammatory and antioxidant pigments. It also neutralizes the free radicals responsible for chronic inflammation and protects cells against premature aging.
• Improves blood circulation and reduces vascular inflammation: Thanks to its high natural nitrate content, raw beet promotes better dilation of blood vessels and reduces arterial inflammation. It reduces hypertension and cardiovascular risks, and increases muscular and cerebral oxygenation.
• Liver support and natural detox: Beetroot is a recognized liver purifier, promoting toxin elimination thanks to its bioactive compounds. This bomb stimulates the liver and supports the enzymes that eliminate toxins. Protects the liver against chronic diseases
• Protects the brain and reduces neuronal inflammation: the nitrates and flavonoids present in beet improve cerebral blood circulation and reduce neuronal inflammation. Prevents mental fog and cognitive disorders, and ultimately improves memory and concentration.
• Anti-inflammatory on joints and muscles: Beetroot contains betacyanin, a pigment that acts directly on the inflammatory markers involved in joint and muscle pain. If you suffer from pain associated with arthritis or chronic inflammation, beetroot is a must-have. It also improves muscle recovery after physical effort, and reduces aches and pains in joints.

Carrots

• Rich in antioxidants and beta-carotene: Carrots are one of the best sources of beta-carotene, a precursor of vitamin A with powerful anti-inflammatory and cell-protecting properties. They reduce oxidative stress and cellular inflammation. Protects the skin against inflammation (eczema, psoriasis, acne) and supports the liver.
• Immune system support and inflammation modulation: Thanks to their source of vitamins A, C and K, carrots help strengthen the immune system while regulating the production of inflammatory cytokines. This is one of the best immune responses against chronic infections. Finally, they reduce systemic inflammation, particularly in autoimmune diseases.
• Intestinal health and microbiota balance: Carrots contain soluble and insoluble fibers, which nourish the microbiota and promote healthy digestion. Reduces intestinal inflammation (colitis, bloating, IBS). Improves transit and regulates intestinal pH.
• Cardiovascular protection and regulation of arterial inflammation: Carrot antioxidants, such as polyphenols and flavonoids, protect blood vessels against oxidation and inflammation. They improve blood circulation and tissue oxygenation.
• Overall anti-inflammatory and joint pain reduction: The carotenoids and polyacetates present in carrots have natural anti-inflammatory properties that help relieve joint and muscle pain. So it's perfect for chronic pain.

Ginger

• A powerful natural anti-inflammatory: ginger contains gingerols, bioactive compounds that block the inflammatory cytokines responsible for chronic pain and degenerative diseases. Reduces joint and muscle pain (arthritis, tendonitis, rheumatism) and protects against systemic inflammation (linked to cardiovascular and metabolic diseases).
• Improves digestion and protects the intestine: Ginger promotes the secretion of digestive enzymes, reduces bloating and fights intestinal inflammation. Perfect for irritable bowel syndrome (IBS). Protects against gastric ulcers and inflammatory digestive disorders. Stimulates the microbiota for a more balanced, less permeable intestine.
• Protects the heart and blood vessels: ginger's anti-inflammatory properties help regulate blood pressure and prevent cardiovascular disease. Reduces LDL cholesterol levels, improves blood circulation and regulates blood sugar levels.
• Neuroprotective | Reduces brain inflammation: Ginger protects the brain against oxidation and neuronal inflammation, reducing the risk of degenerative diseases. Improves memory and cognitive function, reduces mental fog and oxidative stress.
• A natural remedy for pain and migraines: Ginger acts as a natural painkiller by inhibiting the prostaglandins responsible for inflammation and pain. It also helps reduce migraines, headaches, menstrual pain and endometriosis pain.

Limes

• Reduces systemic inflammation: Limes are rich in flavonoids and citric acid, which help prevent chronic diseases. It helps reduce joint inflammation and inflammation linked to autoimmune diseases. It also helps fight digestive and intestinal inflammation.
• Antioxidant against oxidative stress: Limes are extremely rich in vitamin C, protecting cells against damage caused by free radicals. It protects cells against premature aging and supports the immune system. It also helps prevent chronic diseases.
• Action on the intestine and digestion: Lime stimulates the production of bile and digestive enzymes, facilitating digestion and reducing intestinal inflammation. Improves digestion and liver detoxification. Reduces bloating and intestinal fermentation. Promotes a balanced microbiota, limiting intestinal inflammation (SIBO, intestinal permeability).
• Regulates vascular inflammation: Limes help reduce LDL cholesterol and improve blood circulation, thus limiting arterial inflammation. Regulates blood pressure thanks to its potassium content, and protects blood vessels against inflammation and oxidation.
• Neuroprotective effect: fights brain inflammation: Lime's antioxidants help prevent inflammation of the brain, often responsible for mental fog and neurodegenerative diseases. It improves memory and concentration, and reduces inflammation linked to stress and mental fatigue.

Well, I think you've got all the information you need 🙂

Have I been able to answer some of your questions about the Anti-Inflammatory Diet? Clear up any doubts? Do you understand why you should all implement a few gestures in your daily routine?

I hope I've helped you as much as I can, and please don't hesitate to contact me if you have any questions.

Hélène - Holistic Traditherapist