LUCY SCHAEFFER
Food, at its most basic level, is fuel. It powers you, giving you the oomph you need to make it through the day. But if you choose wisely, what you eat can also be healing. And luckily for us, science is moving in the direction of utilizing food as medicine as researchers discover more about the curative properties of certain nutrients. Read on to see which ingredients deserve a spot in your kitchen and find simple, delicious recipes from my new book, Joy's Simple Food Remedies, that use these therapeutic foods. Then be prepared to start feeling your best yet — your body will be happy, and you will be too!
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Ease Aches and Pains: Tart Cherry Juice
Drink up! It can help calm hurting joints. Per one recent review of studies, scientists discovered that tart cherries and their juice helped lower oxidative stress and inflammation, which in turn contributed to reducing the effects of arthritis.
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Ease Aches and Pain: Ginger
Use it to feel better post-exercise: A study in The Journal of Pain found that consuming 2 g of ginger every day (about 1 tsp of fresh grated ginger root or ¼ tsp of dried ginger powder) helped relieve muscle soreness by 25% more than a placebo the day following a workout.
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Ease Aches and Pain: Turmeric
This spice contains curcumin, which helps suppress inflammatory chemicals that contribute to joint pain. One analysis from the Journal of Medicinal Food found that a curcumin extract helped relieve discomfort from osteoarthritis as effectively as over-the-counter pain relievers.
Get the recipe for Ginger- Turmeric Cherry Tea.
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Lift Brain Fog: Lentils
Give lentils some love! Just ½ cup of these versatile legumes provides nearly half your daily dose of folate, a B vitamin your body requires to produce neurotransmitters linked to motivation such as dopamine and serotonin. If you don't get enough folate in your diet, it might be more difficult for you to focus and remember things.
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Lift Brain Fog: Celery
It may seem humble, but celery comes with mighty perks. It contains a flavonoid called luteolin, which acts as an anti-inflammatory and antioxidant. Inflammation is a culprit behind many conditions, including Alzheimer's and other brain diseases, and may play a role in brain fog. Luteolin helps protect the brain and could increase memory.
Get the recipe for Lentil Hummus.
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Banish Bloating: Peppermint
You might think of it as a fresh-breath herb, but peppermint can also help combat an inflated belly. In one study of more than 70 IBS patients, those given a peppermint oil supplement for four weeks reported less abdominal bloating and distension than those who took a placebo pill.
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Banish Bloating: Kefir
This tart drink contains probiotics, beneficial bacteria that aid in digestion. It's also a good source of vitamin D: A recent study showed that people who had IBS were often deficient in the vitamin and that they experienced relief when they took a D supplement.
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Banish Bloating: Skinless Chicken Breast
Lean poultry like this is virtually pure protein — sans carbs, which can cause water retention (hydration is helpful for bloat, but when your body retains H20, it can cause you to swell up). Replace starchy carbs like bread with chicken breast for a less bloated belly.
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Banish Bloating: Zucchini
Loaded with water and naturally low in sodium, zucchini fills you up without making you feel bloated. What's more, a cup of zucchini contains nearly 300 mg of potassium, which causes the body to release excess water. As a result, it can help you feel less puffy.
Get the recipe for Mediterranean Zucchini Boats with Kefir-Mint Topping.
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Boost Energy: Purple Grapes
This hydrating (and therefore fatigue-fighting!) fruit has a secret weapon you may not have known about: The skin is a super source of resveratrol, a plant compound that has been shown to help with a variety of conditions, including fatigue.
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Boost Energy: Dark-Meat Poultry
It's filled with iron, a mineral that lets the body produce hemoglobin, a substance in red blood cells that carries oxygen throughout the body. When your red blood cells can't transport enough oxygen, you can feel fatigued.
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Boost Energy: Walnuts
These nuts are rich in plant-based omega-3 fats. In one study, breast cancer patients with a diet including at least one daily serving of omega-3-rich seeds and nuts saw a large improvement in cancer-related fatigue compared with a control group.
Get the recipe for Waldorf Salad.
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Joy Bauer
Joy Bauer, M.S., R.D.N., is NBC's Today show nutrition expert, a best-selling author, and the founder of Nourish Snacks.
To get more food-cure ideas, pick up a copy of the new book, Joy's Simple Food Remedies.
This story originally appeared in the November 2018 issue of Woman's Day.
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Source: https://www.womansday.com/health-fitness/nutrition/g23508576/best-natural-food-remedies/
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