This week we will continue with preventing and reversing inflammation with food. The way you eat should not be a diet, but a lifestyle change. As many of you know I cook and eat healthy, most of the time. At the same I shared a post on FB yesterday of a lemon pound cake I made. You can treat yourself every now and then. I did share the cake.

So this week I will be sharing with you vegetables and just a couple of spices that have anti-inflammatory properites.

In many of my dinner post you will find asparagus, it is one of my favorite vegetables. Asparagus has both anti-inflammatory and anti-oxidant compounds. The high level of anti-oxidants found in asparagus assists the body in fighting off the risk of heart disease as well as other inflammatory diseases.

Asparagus is also a power pack with vitamins and minerals, including folate, vitamins A, C , E, AND K. As well chromium a trace mineral is beneficial for blood sugar regulation.

Serve it raw or cooked, no peeling necessary , just cut off the tough ends. Its a great snack dipped in hummus or guacamole. Just stay away from canned asparagus, its mushy.

The green florets of broccoli, which happens to be the tastiest and most tender part have the natural ability to fight inflammation. An anti-inflammation fighting compound called sulforaphane lowers the level of cytokines in the body. Cytokines whole job is to promote inflammation.

It also fights aging by protecting cells against free radicals and controls the LDL “bad cholesterol” in the arteries.

Eat it raw or cooked as well with healthy dips, like two of my faves, hummus and guacamole, lol. It is very tasty roasted as well.

Cauliflower is loaded with vitamin C, potassium, vitamin B6, protein, minerals and fiber. The most important fact is cauliflower has the ability to fight inflammation with glucosinolates. That potent compound breaks down to fight infection and inflammation in your body.

Cauliflower can be added to soups, riced, oven roasted or as a dip. Roasting it with other vegetables coated with a little olive oil and kosher salt will provide a colorful and healthy side dish.

Cucumbers , eaten unpeeled ( the peel contains the nutrients) are a healthy summer staple. One of my go to salads in the summer is cucumber, onion, and tomato. Cucumbers contain flavanol which is essential to body and brain function. As well cucumbers have many anti-inflammatory compounds that remove toxins from your body as waste.

Cucumbers are nearly all water which helps the fight against the common signs of aging. They also make a perfect snack as they are low in calories. Also try cucumber slices to soothe the eyes or blend for a face mask.

Little has to be said of the ultimate nutrient powerhouse garlic. I use garlic almost daily. Beside giving food a bunch of complex flavors, garlic boosts health. It has been used through the ages as a natural medicine.

Garlic contains compounds that kill cancer cells, particularly colon cancer. You can use garlic in a variety of ways when cooking. Try and incorporate fresh garlic into your food as it is more beneficial raw. Roast garlic with your vegetables for a real boost of flavor.

Kale has more vitamin K than bananas, and contains Vitamin, A, fiber, and carotenoids. It is low in calories and has 45 different flavonoids to fight against inflammation in your body.

Kale fights against asthma, arthritis, and various autoimmune diseases. It also has anti-inflammatory, and antioxidant properties. You can bake kale in the oven with olive oil and kosher salt for delicious kale chips. Use in a salad raw, or cooked with other greens.

Popeye was a hero to many of us as he popped open his spinach and grew humongous muscles. Spinach is indeed full of powerful antioxidants that fight inflammation and inhibit free radicals which reduces inflammation.

Spinach also helps your skin by detoxifying the body and helps the bones, and eyesight. It boosts the immune system, fights stress, repels bacteria, viruses, and promotes heart health.

Prepare it raw in a salad, sauté with garlic, onions, and a little olive oil. Beware if you are cooking it use plenty as it shrinks in the process.

Mushrooms are so versatile and can be used in many dishes. They are low in calories and rich in copper and selenium. Selenium an essential mineral is not found in many foods. Mushrooms are an excellent source of vitamin B and antioxidants that fight inflammation. They also contain anti-inflammatory compounds, polysaccharides, phenolic and indolic.

Mushrooms are good in salads, an ingredient in many dishes and delicious roasted.

Peppers are colorful and add spice to many dishes. Bell peppers of all colors and a variety of hot peppers fight inflammation and protect from aging. I use paprika frequently which is dried and powdered bell peppers. Bell peppers fight against oxidative damage that destroys normal cell activity.

Peppers are 92% water and an excellent fiber source. Eat them raw,(with dip), cooked in various dishes and roasted.

Spirulina is a seaweed more than likely unfamiliar to you. It is a blue-green alga used in Japanese culture and you may have seen it in sushi. It has a strong antioxidant effect and helps reduce inflammation.

It also contains magnesium, potassium, and manganese. Those who suffer with aging skin and hair should incorporate spirulina in their diet as it strengthens the body against free radicals that contribute to aging. adding 1 to 8 grams daily is sufficient.

Stir spirulina powder into water or juice, add to smoothies or add to mango, banana, or pineapple.

The benefits of spices are well known. I will bring to your attention two that you may be unaware of their benefits to fight inflammation.

The first Cat’s Claw, you no doubt are saying what’s that? It is an herb native to Peru that is used in the treatment of arthritis, intestinal problems, and inflammation. As well it has immune boosting properties. It has a positive effect on insomnia, fatigue, anxiety and depression.

It may be brewed as tea and found in health food stores. It takes up to 8 weeks for the effects to show, so have patience.

The only other spice I will expound on is cinnamon. Well known to all, it has a sweet and savory taste that is both distinctive and aromatic. It is made from the inner bark of the Cinnamomum tree and was used medicinally in Ancient Egypt.

Cinnamon has two potent anti-inflammatory compounds that inhibit harmful effects of brain inflammation. It has been said to prevent the formation of clumps and tangles in the brain that could trigger Alzheimer’s.

Cinnamon can be added to smoothies, stewed fruit, like apples, on warm toast or hot cereals. It is widely used in baking. I use it to season pork. I cannot describe to you the flavor it gives pork. Try it, you will like it!

I do hope you have received something from this series that will be helpful to you. Take what resonates and leave the rest. There is no need for a drastic change, start slowly and incorporate healthy fruits, nuts, vegetables and spices into your diet.

Oh, by the way, I did sample my cake which was the bomb! I had Handel’s ice cream to go with it!!!

Peace, Love, and Blessings