Stay Well and Reduce Inflammation
Shared by Dr. Justin Thompson
Try our nutrient-packed chili recipe that’s perfect for any day of the week! This dish is one we recommend to our patients in East Dallas to stay well and reduce inflammation. This dish is rich in flavor and loaded with wholesome ingredients, including one standout: sweet potatoes. Sweet potatoes are a powerhouse of nutrition, offering a wealth of health benefits. Rich in antioxidants like beta-carotene, which converts to vitamin A, they help combat oxidative stress and inflammation in the body. Their high fiber content supports digestive health and helps regulate blood sugar levels, which can also contribute to reducing chronic inflammation. Additionally, the presence of anti-inflammatory compounds such as anthocyanins in purple sweet potatoes further aids in minimizing inflammation, making them a fantastic choice for a balanced and health-conscious diet. Prioritizing anti-inflammatory recipes will allow you to feel your best!
Research
“Importantly, vitamin A may lead to anti-inflammatory effects through lymphocyte modulation. Several factors may in turn modulate responses to vitamin A, such as the dose proposed for a given vitamin A status, the inflammatory/infectious conditions, and the gut microbiota. Moreover, it is clear that vitamin A plays differential roles in different enteric infections, depending on the type of immune response activated.”
“Purple sweet potato color (PSPC) is a natural anthocyanin pigment that is derived from purple sweet potato storage roots. PSPC possesses a variety of biological activities, including antioxidant, anti‑inflammatory and neuroprotective effects”
“The results of this study revealed that PSPA reduced the viability of BC in a dose-dependent manner. The MMP collapse was aggravated by the PSPA treatment. The apoptosis rate was higher in the PSPA groups than that in the control group. The expression of the pro-apoptosis genes, including cleaved caspase-3, Fas, Fasl, Bcl-2-associated X proteins (Bax) and anti-apoptotic gene (Bcl-2) was induced and decreased by PSPA, respectively.”
“PSPC treatment also markedly decreased the expression of cyclooxygenase‑2, inducible nitric oxide synthase, tumor necrosis factor‑α, interleukin (IL)‑1β and IL‑6, and increased the level of IL‑10 in the HFD‑treated mouse brain. In addition, PSPC inhibited the HFD‑induced phosphorylation of extracellular signal‑regulated kinase (ERK), c‑Jun N‑terminal kinase (JNK) and p38, and the activation of NF‑κB. These findings indicated that PSPC treatment may alleviate HFD‑induced neuroinflammation in the mouse brain by inhibiting ERK, JNK, p38 and NF-κB activation.”
Ingredients
(always look for organic, natural, local and/or wild sourced ingredients)
- 1 lb ground turkey
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 bell pepper, diced
- 2 medium sweet potatoes, peeled and cubed
- 1 can black beans, drained and rinsed
- 1 can diced tomatoes
- 2 tbsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
- 2 cups vegetable or chicken broth
- additional peppers of your choosing based on desirable spiciness
Instructions
In a large pot, cook the ground turkey over medium heat until browned. Drain excess fat.
Add the chopped onion and minced garlic, cooking until softened.
Stir in the bell pepper and sweet potato cubes, cooking for about 5 minutes.
Add the black beans, diced tomatoes, chili powder, cumin, salt, and pepper. Mix well.
Pour in the broth, bring the mixture to a boil, then reduce heat and simmer for 30 minutes, or until the sweet potatoes are tender.
Taste and adjust seasoning if necessary. Serve hot and enjoy your healthy, delicious chili!
Resources
de Medeiros PHQS, Pinto DV, de Almeida JZ, Rêgo JMC, Rodrigues FAP, Lima AÂM, Bolick DT, Guerrant RL, Oriá RB. Modulation of Intestinal Immune and Barrier Functions by Vitamin A: Implications for Current Understanding of Malnutrition and Enteric Infections in Children. Nutrients. 2018 Aug 21;10(9):1128. doi: 10.3390/nu10091128. PMID: 30134532; PMCID: PMC6164597.
Li WL, Yu HY, Zhang XJ, Ke M, Hong T. Purple sweet potato anthocyanin exerts antitumor effect in bladder cancer. Oncol Rep. 2018 Jul;40(1):73-82. doi: 10.3892/or.2018.6421. Epub 2018 May 8. PMID: 29749527; PMCID: PMC6059756.
Li J, Shi Z, Mi Y. Purple sweet potato color attenuates high fat-induced neuroinflammation in mouse brain by inhibiting MAPK and NF-κB activation. Mol Med Rep. 2018 Mar;17(3):4823-4831. doi: 10.3892/mmr.2018.8440. Epub 2018 Jan 17. PMID: 29344660.
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 Chiropractors located in Lakewood, near 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.
