In recent decades, the population of both developed and developing countries has been exposed to a lifestyle that unfortunately leads us to adopt unhealthy habits, such as the consumption of high-calorie foods and a sedentary lifestyle. This has led to a silent problem in society, but one that can have a negative impact on our health:inflammation.
Inflammation is a natural response of our immune system to potential damage, whether it is caused by stress or by the presence of bacteria, viruses and toxins in our body, which we are exposed to every day. Naturally, the body defends itself by causing short-term inflammation to attack potential invaders; however, in bad lifestyle habits can lead to chronic inflammation.
What does this mean? It means keeping our body in a prolonged inflammatory state, which leads to the development of chronic degenerative diseases such as cancer, atherosclerosis, diabetes, and obesity, among others. In fact, inflammation is currently being used as a biomarqueur by medicine for the detection of these anomalies.
Fortunately, there are several ways to control and reduce inflammation, from the most basic ones like rest and daily physical activityincluding super foods in your diet, whether in the form of herbal tea, smoothie, salad, snacks or even desserts.
“SUPERFOODS” AGAINST INFLAMMATION
When we hear the term “superfoods,” we easily imagine a lettuce wearing a cape or a beet wearing a mask, coming to defend us with their superpowers. Indeed, although there is currently no scientific definition of this term, superfoods have benefits remarkable.
They stand out from the rest because, in addition to providing the nutrients necessary for the proper functioning of the metabolism, such as proteins, carbohydrates or lipids, they naturally contain a molecule that has a beneficial impact on health, helping us to prevent or to combat different ailments, when their consumption is constant and at appropriate concentrations.
From super foods anti-inflammatory, turmeric and ginger are distinguished by their effects on our immune system, thanks to their profile of functional compounds.
GINGER AGAINST INFLAMMATION
The ginger is a root native to Asia, but today it is cultivated all over the world. It is characterized by a concentration of 60 to 70% carbohydrates, 3 to 8% fiber, 9% protein and 3 to 6% fatty acids. In addition, it contains a significant amount of phenolic compounds and terpenes, which are the valuable compounds bioactives and antioxidants which give him his super power.
Currently, there is evidence that these compounds in ginger help inhibit the inflammatory response of the immune system, and conventional medicine has implemented its use as adjuvant therapy for the control of various diseases. In addition, different studies show that ginger can help regulate sugar levels and insulin in the blood and reduce the risk of different types of cancer.
In addition to its anti-inflammatory power, this root is used in alternative medicine to prevent various conditions such as pregnancy nausea, menstrual pain, gastrointestinal problems, abdominal inflammation and loss of appetite.
TURMERIC AGAINST INFLAMMATION
The curcuma is also a super root, commonly used as a seasoning and coloring agent in various Indian dishes. Today, it can be found all over the world in the form of powder, capsules, and extracts. One tablespoon of turmeric powder contains 0.91 g of protein, 0.31 g of fat, 6.31 g of carbohydrates, and 2.1 g of fiber.
In addition, it provides 16% of iron, 5% of potassium, 3% of vitamin C and 26% of manganese of the recommended daily intake for an adult. What gives turmeric its superpowers is its high concentration of curcumin, a substance belonging to the family of bioactive compounds, curcuminoids and diarilheptanoids. The anti-inflammatory properties of turmeric help to reduce pain in people with arthritis.
In addition, turmeric has antioxidant characteristics that protect the liver from damage caused by toxins to which it is exposed daily. Another of its benefits is the cholesterol regulation in the blood and the treatment of prediabetes, tuberculosis and Alzheimer's disease. It is very important to emphasize that pregnant women should avoid its consumption, as it has “thinning” effects on the blood.
HOW TO CONSUME THEM?
GINGER
Infusion : You can enjoy the health benefits of ginger and turmeric in a very simple way. Include ginger in an infusion on an empty stomach, simply let the ginger root (3-4 cm) infuse in boiling water for 3-5 minutes, add a little lemon juice and drink it at lukewarm temperature.
Smoothie : Make a smoothie and add 4-6 cm of unpeeled ginger. For example, a pineapple smoothie with coconut milk. It will give it a great taste that will boost your immune system to the max.
CURCUMA
Drinks and creams: When you want to incorporate turmeric into your diet, it is important to do so in hot products, such as a “golden milk” or a pumpkin puree, combining it with pepper, because curcumin can only be absorbed by our body when combined with piperine, a bioactive compound in pepper, and at temperatures above 60 ° C. So, you can prepare a pumpkin puree by adding 3 cm of turmeric root and pepper to your recipe.
Remember that to enjoy the wonderful benefits of these two roots, you must be consistent, and above all, combine their consumption with a healthy lifestyle, including fresh products such as vegetables and fruits in your diet, doing daily physical exercise to boost your metabolism and getting adequate rest.