I get so many comments when I post the food I cook, because I am single and folks question why I cook the way I do. The number one reason is that I choose to eat healthy, using fresh vegetables, fruits, and nuts. As well I go to a farm to purchase my meat products. It’s a bit of a drive and more expensive, but I am worth it! I also plant a garden every year using coffee grounds, eggshells, and Epsom Salts as my fertilizer. I am enjoying my produce from last summer and the tomatoes I canned. One of my friends refers to me as “farmer Jan”, lol. If you don’t have a yard containers make great planters.

That brings me to the topic of the day eating to prevent and reverse inflammation. Inflammation is caused by our exposure to toxins, bacteria, parasites, and fungi. It is also a response to things we can control such as poor diet, obesity, alcohol, smoking, and chronic stress.

When your body is damaged, the bodies immune system jumps into action and fights inflammation on a cellular level. It attempts to fight off the threat and promote healing. However when there is acute or chronic inflammation, dis-ease occurs.

Fear not you can actually change your diet and prevent or reverse that disease. No special, costly foods are needed. All of the foods I will share with you today can be found at your local grocery store. The best healthy anti-inflammatory foods are whole, plant-based, and preferably organic.

They are not processed or refined and provide a boost of vitamins, minerals, protein, fiber, and antioxidants. This will be a two part series, starting today with fruits. Next Monday we will explore vegetables, nuts, and herbs and spices.

One of my favorite fruits is avocado. They are a great source of magnesium, fiber, potassium, and monosaturated (good) fats which help lower cholesterol. Avocado is low in saturated ( bad) fats and beneficial for heart health. One of my go to breakfasts is avocado toast. Toast the bread, smash the avocado and spread on the toast. I add cayenne pepper or top it with red pepper flakes. Buy avocados that are close to ripe but not overripe. Store in the fridge after they ripen. If you don’t use the entire avocado store it covered with the pit in.

Berries are a nutrient powerhouse packed with vitamins, minerals, fiber and lots of antioxidants. Add fresh or frozen strawberries, raspberries, blueberries, cranberries, acai, or goji berries to your diet. Aside from their delicious flavor they are rich in antioxidants. That old adage,” the blacker the berry the sweeter the juice” is relative to berries. The darker berries have the most antioxidant qualities. The deep color has a compound called anthocyanin that has been proven to reduce the risk of inflammation in people with chronic diseases. Wash them just before eating and gently dry with a paper towel. They may also be frozen.

Cherries which are cousins to berries are a delicious fruit high in fiber and antioxidants. Their bright red color come from anthocyanins and catechins which are important in the fight against inflammation and free radicals. Cherries are also highly nutritious and have polyphenols, carotenoids, and vitamin C that are high antioxidant and anti-inflammatory properties. Have difficulty sleeping? Cherries are a good source of tryptophan, serotonin, and melatonin. All of which induce sleep. Wash them in cold water before eating and do not store in sunlight or a warm area.

Grapes have long been used as natural medicine. Ancient Egyptians and Greeks used them to treat a plethora of health conditions. One of their most prominent anti-inflammatory and antioxidant properties is resveratrol. It may prevent plaques from forming in your brain, a cause of dementia. A real bonus of resveratrol is it converts piceatannol, a natural compound that makes it harder for cells to store fat. It helps fat cells break up at a faster pace. Polyphenols in grapes, which is responsible for their deep color may help prevent type 2 diabetes. Another compound found in grape seeds and skin, proanthocyanin ( antioxidant) may prevent or delay the growth of cancer cells. Some cancers affected include colon, lung, throat, mouth, pancreas, and prostate. When purchasing grapes they should be tight to the touch with no wrinkles. Wash before eating and store in the fridge. Use them in fruit salads, and a tasty snack. Also substitute the juice of the grape as a sugar replacement when baking.

The Mayans who celebrated Papaya trees, called it the tree of life. Natural medicine practitioners have used papayas to treat intestinal issues. The digestive enzymes papain and chymopapain assist the body to break down proteins into peptides and amino acids. Antioxidants including carotenoids found in papaya, neutralize free radicals, which cause inflammation in our bodies. Papayas also contain vitamin C, and beat carotene, two effective antioxidants that are good anti-inflammatories and immune boosters. As well they have been shown to soothe burns, prevent macular degeneration, protect joints, and improve the condition of skin and hair. I sprinkle red pepper flakes on them for a sweet heat flavor. Another way to enjoy them is to make a papaya boat. Cut in half lengthwise, scoop out all seeds and fill with fruits, nuts, seeds, herbs, or spices. Avoid buying the overripe.

Pineapples are loaded with vitamins, minerals, and antioxidants, including bromelain. Bromelain is directly linked to reducing anti-inflammatory pain in rheumatoid arthritis and osteoarthritis. It also has anti-cancer benefits such as inhibiting tumor development. A study done by Researchers at the Philippines University for Women School of Nutrition found pineapple consumption improved the immune response against bacterial and viral infections in children. Try a pineapple salad with mango, red pepper, and cilantro.

Tomatoes are considered by most people to be a vegetable, however they are a fruit. They are packed with nutrients like vitamin C, folate (vitamin B9), potassium and the antioxidant lycopene. Lycopene, a carotenoid has a wealth of health benefits. They include cardiovascular benefits, anti-inflammatory, and anti-cancer properties. It prohibits inflammatory agents from being released in the bloodstream. Other antioxidants and anti-inflammatory include beta carotene, which is converted into vitamin A; naringenin (in tomato skin); and chlorogenic acid. Chlorogenic acid is a powerful antioxidant compound that may lower blood pressure. Tomatoes are easy to incorporate into your diet, eat them in salads, salsa or cooked in sauces and stews. It is healthier to eat a fresh tomato versus drinking tomato juice from a store. Store bought juice is loaded with sodium. Look for tomatoes that are firm and ripe, but not too hard. They are best stored at room temperature except on very hot days.

Try incorporating some of these fruits into your diet. Stay away from the GMO’S( genetically modified fruit), its not natural for grapes or other fruits to be seedless. Last summer I ran all over town looking for a watermelon with seeds. I did find one, thank goodness. I love spitting the seeds, lol!

Peace and Blessings