Reducing Inflammation + Supporting the Immune System

Table of Contents   Module 1: What is Inflammation? Inflammatory markers Signs and symptoms Chronic disease risk Module 2: Fighting Inflammation Acidity/alkalinity Pre-biotics and pro-biotics Essential fatty acids Module 3: Using food as medicine Nutritional basics Shifts Colorful superfoods Module 4: Anti-inflammatory living Fiber-rich and processed-free Reducing overall inflammation Supporting the immune system

Module #3 Using food as medicine   Nutrition basics Impacts Superfoods

Nutrition Basics All calories are not created equal. Understanding nutrition and how the body uses calories from different sources helps to prepare you to choose quality calories that aid the body in using food as medicine.  

Module #3a Food Applications - Grapes   Antioxidants found in grapes have a targeted approach at lowering inflammatory markers. (See resource #3) Grapes are a low glycemic index food, so they are safe for anyone who is monitoring their blood sugar levels. The anti-inflammatory markers found in grapes have been shown to contribute to cognitive function.

Impacts   The foods we choose can contribute to or help prevent illness. Around 400BC, Hippocrates, a Greek physician, said, “Let food by thy medicine and medicine be thy food”. Choosing food as medicine (see resource #1)  can help to reduce the risk of illnesses but also comes with essentially no side effects.

Impacts Using food as medicine, means choosing foods that are filled with macronutrients, micronutrients, antioxidants, vitamins, minerals, phytoactives, fatty acids, fiber and more. Choosing foods that are more dense in these nutrients helps to create a body equipped to aid in prevention. However, choosing foods that are filled with fats, sugars, salt and chemicals can create the opposite effect on health in the long term.  

Impacts Choosing to use food as medicine helps to decrease and control inflammation, balance hormones, alkalinize the body, balance blood glucose levels, detoxify and eliminate toxins, while improving the absorption of minerals.   

Module #3b Food Applications – Sweet Potato   PHHI found the anthocyanins in purple sweet potatoes to be higher than in the traditional orange sweet potatoes. The fiber in sweet potato has the potential to remove toxins from the digestive tract by binding to the toxins; thus sweet potatoes can reduce inflammation. Following consumption of sweet potatoes, inflammatory markers have been shown to decrease.

Superfoods Superfoods are considered to be nutrient rich foods that are especially helpful for health and wellness. These nutrient powerhouses tend to be packed with antioxidants, phytochemicals, minerals and vitamins.  

Superfoods Eating the rainbow (see resources # 7- 9)  of colors is essential in following the anti-inflammatory diet. The more colors, the higher concentrations of phytochemicals. Phytochemicals are plant derived compounds that protect the plant from environmental stresses including insects, bacteria, fungi and weather changes. These compounds help to protect the plant against incurred stress, when we consume foods rich in phytochemicals they help to support our immune system by working against inflammatory markers.

Module #3c Food Applications – Quinoa   Rich in macro and micro nutrients, protein and fiber, quinoa is considered a complete food. PHHI studied the water quinoa soaked in (known as leachate) for its ability to help stabilize glucose levels, helping toreduce inflammation for diabetics. (see resource # 4) The antioxidants and fiber found in quinoa have the potential to reduce cardiovascular disease risk.

Resources   Food is medicine: the diet, science, and history (2016). https://draxe.com/food-is-medicine/ 25 Greatist superfoods and why they’re super (2012). https://greatist.com/health/25-greatist-superfoods-and-why-theyre-super

Resources (published by Plants for Human Health Institute) 3. Pharmacokinetics and tissue distribution of 14C-labeled grape polyphenols in the periphery and the central nervous system following oral administration. (2010). https://www.ncbi.nlm.nih.gov/pubmed/20673061 4. Quinoa seeds leach phytoecdysteroids and other compounds with anti-diabetic properties. (2014). https://www.ncbi.nlm.nih.gov/pubmed/24912714 Graphics: 5) Macronutrients & Micronutrients 6) Shift to healthier food & beverage choices 7) Antioxidants 8) The Food Color Wheel 9) Phytoactive Chart