Proper Nutrients to Lower Inflammation
Video by Dr. Justin Thompson
Chronic inflammation has been linked to a host of health issues, from arthritis and joint pain to heart disease and even certain cancers. As I teach my patients in East Dallas, by incorporating foods that fight inflammation into your diet, you’re giving your body a powerful tool to fight inflammation and promote overall well-being. Avocados are loaded with heart-healthy monounsaturated fats, including omega-3 fatty acids. But that’s not all – avocados are also a rich source of antioxidants and anti-inflammatory compounds that can help combat inflammation and reduce pain. Combine these amazing health benefits with the tropical punch of the pineapples and mangos and you will be giving your mind and body the TLC it needs! I attached research below that highlights the health benefits of avocados when implemented into our diets. Give this recipe a try and let us know what you think!
Research
“There are eight preliminary avocado cardiovascular health clinical studies that have consistently demonstrated positive heart healthy effects on blood lipids profiles. This is primarily because of avocado’s low SFA and high-unsaturated fatty acids (MUFA and PUFA) content, but its natural phytosterols and dietary fiber may play potential secondary cholesterol lowering roles.”
“In a randomized crossover study of 12 women with type 2 diabetes, a monounsaturated fat diet rich in avocado was compared with a low-fat complex-carbohydrate-rich diet for effects on blood lipids (Lerman-Garber et al., 1994). After 4 weeks, the avocado rich diet resulted in significantly lowered plasma triglycerides and both diets maintained similar blood lipids and glycemic controls.”
“The first exploratory avocado clinical study demonstrated that the consumption of 0.5–1.5 avocados per day may help to maintain normal serum total cholesterol in men (Grant, 1960). Half the subjects experienced a 9–43% reduction in serum total cholesterol and the other subjects (either diabetic or very hypercholesterolemic) experienced a neutral effect, but none of the subjects showed increased total cholesterol.”
“The average avocado consumption is one-half fruit, which provides for a nutrient and phytochemical dense food consisting of significant levels of the following: dietary fiber, potassium, magnesium, vitamin A, vitamin C, vitamin E, vitamin K1, folate, vitamin B-6, niacin, pantothenic acid, riboflavin, choline, lutein/zeaxanthin, phytosterols, and MUFA rich oil at 1.7 kcal/g.”
Recipe
- 1 ripe avocado, pitted and peeled
- 2 cups fresh spinach
- 1 ripe banana
- 1 cup frozen mango chunks
- 1 cup fresh or frozen pineapple chunks
- Add water or coconut milk to desired consistency and sweetness
- Daily dose of essential nutrients
- 1 dose of your favorite protein powder (optional)
Resources
Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.
Grant W. C. Influence of avocados on serum cholesterol. Proc. Soc. Exp. Biol. Med. 1960;104:45–47.
Lerman-Garber I., Ichazo-Cerro S., Zamora-Gonzalez J., Cardoso-Saldana G., Posadas-Romero C. Effect of a high-monounsaturated fat diet enriched with avocado in NIDDM patients. Diabetes Care. 1994;17:311–315.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
