Fruits and Veggies to Lower Inflammation
Dr. Justin Thompson
Do you struggle getting your daily fruits and veggies in? Or perhaps you have noticed that when your diet is fluctuating, so are your aches and pains? This correlation is often related to inflammation levels in the body. One way to lower inflammation in the body while simultaneously ensuring enough fruits and veggies is through smoothies! This month’s smoothie recipe is yet another simple and short recipe! It is inspired by one of my favorite flavor combinations, strawberry kiwi! All you need for this smoothie is frozen strawberries, kiwis, spinach, and water/coconut milk! The kiwi is high in vitamin C and dietary fiber while the strawberries provide antioxidants. Below is a few of the extraordinary health benefits of kiwi backed by research. I think kiwi is one of the most underutilized fruits so be sure to give this a shot.! As always, we are here to help in any way we can. We recognize that the healing process must be facilitated from the inside and outside. That is why we stress eating well! It helps your body heal while helping your body get to a physiological homeostasis.
“Among men and women with moderately elevated BP, intake of three kiwifruits was associated with lower systolic and diastolic 24-h BP compared with one apple a day”
“Consumption of at least one kiwi/week is associated with lower plasma concentrations of fibrinogen and improved plasma lipid profile in the context of a normal diet and regular exercise”
“The soluble fiber found in kiwis may benefit blood sugar regulation and heart health and help support healthy gut bacteria, while the insoluble fiber found in the fruit can help keep bowel movements regular”
“Eating kiwis is an excellent way to increase your consumption of vitamin C, plus many other antioxidant and anti-inflammatory compounds. Kiwis may also benefit the health of your heart and digestive system”
- 2-3 generous handful of spinach (can sub with arugula or kale)
- 3-4 cups of frozen strawberries
- 2-3 whole kiwi (peeled)
- 1 scoop of your favorite protein powder (optional)
- 2-3 cups of water or almond/coconut milk (optional based on desired flavor and consistency)
- Daily dose of essential Nutrients
Recio-Rodriguez JI, Gomez-Marcos MA, Patino-Alonso MC, Puigdomenech E, Notario-Pacheco B, Mendizabal-Gallastegui N, de la Fuente Ade L, Otegui-Ilarduya L, Maderuelo-Fernandez JA, de Cabo Laso A, Agudo-Conde C, Garcia-Ortiz L; EVIDENT Group. Effects of kiwi consumption on plasma lipids, fibrinogen and insulin resistance in the context of a normal diet. Nutr J. 2015 Sep 15;14:97. doi: 10.1186/s12937-015-0086-0. PMID: 26374292; PMCID: PMC4572627.
Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018 Dec;57(8):2659-2676. doi: 10.1007/s00394-018-1627-z. Epub 2018 Feb 22. PMID: 29470689; PMCID: PMC6267416.
Svendsen M, Tonstad S, Heggen E, Pedersen TR, Seljeflot I, Bøhn SK, Bastani NE, Blomhoff R, Holme IM, Klemsdal TO. The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure: a randomized, controlled study. Blood Press. 2015 Feb;24(1):48-54. doi: 10.3109/08037051.2014.976979. Epub 2014 Dec 8. PMID: 25483553.
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