In this video you'll discover the best anti-inflammatory foods that will drastically improve your
health. The reason I really love this topic is simply because everybody can benefit from
anti inflammatory foods. When you look at the chronic
inflammatory problem that leads to heart disease, cancer, diabetes and all these major
diseases people are suffering from. These anti-inflammatory foods can be a huge answer
from a day-to-day basis on how you can actually squash inflammation in your body but a lot
of people aren't familiar with them. So that's why in
this video we're gonna talk about the best anti inflammatory foods that you can eat in
order to drastically improve your health. So stick
around to the end of this video. Before we get started
I'm Dr. Zyrowski and welcome to the channel. If you're new to the channel it's a pleasure
to have you here. Be sure to subscribe, hit the
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I'm gonna help you excel your health and your life. Let's go ahead and talk about one of
the first great anti-inflammatory foods and that's gonna
be berries. Now when we think of berries a lot of
people are trying to avoid fruit altogether in today's; you know modern dietary society.
I mean a lot of people are following ketogenic diets
and they're trying to follow diets that have absolutely
no sugar in them at all. Now there's a time and a place for everything of course. However
berries have a lot of benefits to offer and so it's always good to make sure that we are
looking to utilize berries to get the benefits, the anti-inflammatory,
the anti-cancer benefits. Because berries have a lot of good fiber in them;
a lot of good minerals; a lot of good vitamins. Now they
also have a lot of good antioxidants. Specifically in an antioxidant called anthocyanin. Now
this anthocyanin has shown to have anti-cancer
benefits and really help shut down inflammation in
the body. So adding in berries and getting the benefit that they have the offer is great.
Now one of the things that's also great about it is
a boost of immunity and they're low glycemic. Okay so
even if you're following the ketogenic diet; I see a lot of people think that they can't
have any fruit at all if they're on the ketogenic diet.
You don't want to have the big fruit you don't want to
have like a mango, and banana that kind of stuff but you can still add in the berries.
The berries are completely fine as long as you're not
overdoing it of course. They're low glycemic, which
means they have low sugar content in them. Some of my favorite berries are gonna be
strawberries, blueberries, raspberries, blackberries. You know a lot of people who are falling
really bad diets, really low-quality diets; they can go and take out the dessert. The
junk dessert that they're eating all the sugar and all
that and add in something like some really good berry
desserts. Whether it's a berry sorbet, whether it's some other type of berry dessert there's
a lot of options out there. So add these in I also
like to add them in in a green smoothie. It's a great
way to naturally sweetened a green smoothie and get a lot of the benefits they have to
offer. Get those antioxidants it's a great way to
kick your day off. Now let's go ahead and talk about
the next food. That's going to be fatty fish. Fatty fish is excellent for so many reasons.
I try to get fatty fish in a couple times a week. You know
if you could get it in daily even better but if you
can't a couple times a week is still amazing. Now fatty fish is going to have omega-3 fatty
acids in EPA, DHA. Now studies show that these lower
the CRP levels that stands for C reactive protein. So one of the things I do in my precision
nutrition program where I do one on one health consulting with people like you. Is I like
to go and do good quality testing. One of the tests that
we run is one that will have a CRP marker in it and when we get these tests back from
people it's so often that their C reactive protein
levels are very high. Combined that high C reactive
protein with cholesterol imbalances and you know high a1cs and all these different problems
going on then you have a really good recipe for disaster on your hands. So it's really
awesome that you can utilize these omega-3s, bring
down that C reactive protein level and then from
there improve your health; decrease inflammation. Now the fatty fish in the omega-3s are going
to be really good for brain health too. Now when we look at your brain it just needs these
it's an absolutely crucial nutrient in order to have
your brain thrive. A lot of people aren't getting enough
of this stuff. So we want to make sure we add that in. When we think of fatty fish we
want to think of fish that are like salmon, mackerel,
anchovies, sardines and herring. These are some of
the great ones. Just think of the acronym smash fish and that will always lead you back
to this. A lot of people who go oh Dr. Zyrowski, I
don't remember what you said when I went to the
store. Think of smash fish that's the acronym for this and you'll always remember when you're
shopping. Always get good quality fish, don't get that farm race stuff. You want to get
good quality wild-caught fish. It's the best stuff.
Now grapes are another great food. Now this one's
gonna be a little bit high in sugar. If you're on a particular diet you got to be careful
of this but grapes are great because they have lots of
antioxidants in it specifically the anthocyanin. Like
we talked about with the berries. Now one of the things I love about grapes is it has
resveratrol in it. Now resveratrol is really powerful
and it's correlated with shutting down that nuclear factor
Kappa B in your body. Now this nuclear factor Kappa B is basically this inflammatory cycle
and when people have these autoimmune crises.
When they have all these different anti-inflammatory crisis's this thing is just
running full bore in your body and as a result it really
destroys your health. So resveratrol is one of those amazing nutrients that can help shut
that down. Now when we look at getting resveratrol
if you're someone who's suffering from a condition like I work with a lot of people
that are suffering from conditions. So you know if I'm
having them come in and they're working with me in the clinic. I'm not gonna say go home
and eat yourself a bunch of grapes. I'm going
to tell them look you're going to have to supplement
with it because when we look at nutrition in general and in working with health problems.
They always extract these different things like resveratrol from it and then you get;
you know capsules of it or bottles of it and that's
how you would work with somebody who has a more
serious condition that they're trying to overcome. Just in general for the general public you're
going to get this resveratrol from grapes and it's going to be really great for you.
So make sure that you look at the importance that resveratrol
can have on your body for shutting down this inflammatory cycle. Which can be devastating
when it goes uncontrolled. Let's go and talk about
avocados. Now avocados are a healthy source of minerals. A great source of potassium.
I mean a lot of people when they're looking to get
potassium they go to bananas forget the bananas. Go
to avocados so much better and you're also gonna get lots of good magnesium from them.
So you know avocados are great for those purposes
also loaded with monounsaturated fats. Those people who are following the ketogenic diet,
good high fat low carb diets. They are eating a lot
of avocados. I mean I like to try to get in avocado in multiple times throughout the week.
If I could get it in every day that would be perfect
and one of the quick and easy ways that I like to
add in an avocado is to just simply cut it in half, put some sea salt on it and eat it
that way. It's super simple you don't have to have a bunch
of prep work with it. It's easy to take in your lunch
and now when we look at avocados lots of carotenoids, tocopherols in it and it also has shown
to reduce the nuclear factor kappa-b markers. I can't tell you how important that is. Like
one of the things we always look to when we work
with people who have really bad inflammatory problems is shutting that cycle down in the
body. It's the most important thing that can be done.
So we look at things like resveratrol like we just mentioned and then we also look at
things like you know ginger. Now ginger is also going
to be really really important when it comes to
decreasing inflammation. Clinically most of the different nutritional products that we
use are going to have ginger in them when it comes
to reducing inflammation because it works really
well. Now it's gonna help reduce pain. It also has lots of different nutrients in it
that are going to help decrease that inflammation. I mean well-researched,
very well researched it also has anti-cancer properties. It also is anti-oxidative,
helping you reduce that oxidative stress on the
body that leads to disease. Which leads to aging far beyond the time frame that you want
it to happen. So we want to have that anti-aging
benefit. We want to use this. Now how to use it,
there's a couple ways you can use it. Obviously as I mentioned you can use supplementation
but if you're cooking Asian dishes that's a great time to get lots of ginger in. Going
in and having like ginger tea is excellent or even putting
ginger in your smoothie. However I will warn you
because I've actually had done this a couple times is put too much ginger in your smoothie.
It's a great way to ruin it. I really like the
flavor of ginger and different drinks however you can
overdo it. So it's a great thing to throw in your smoothie just be really light with
it. Next on the list is going to be turmeric. Now turmeric is kind
of one of the all-time favorites of anybody who's
looking to reduce inflammation. Now Turmeric is so popular, so well researched and it has
this curcumin in it. Now this curcumin is shown
to be a super super powerful anti-inflammatory. I
can't stress enough how important that is. It has antifungal benefits, anti-inflammatory
benefits, antibacterial benefits. Pretty much anybody
in natural medicine is using something like turmeric
in order to shut down that inflammatory process. Now there's a major downfall when it comes
to turmeric and here's what it is. Here is what
it is: turmeric is not very bioactive. It's not very
bioavailable and so when we eat it we can't absorb it very well. So if you're just trying
to get turmeric only by sprinkling it on your food;
it can be a little bit tricky but here's a little trick that
you can utilize when cooking in order to get more out of it. Always make sure that you're
using the turmeric and use black pepper together.
Okay because what happens is that that black pepper is going to help you help make that
turmeric more bioavailable. Help you absorb it and
then get some better benefits from it. Now when we look at it from a nutritional perspective
almost any supplementation that we use that is using high-dose curcumin in order to help
somebody with an inflammatory problem has something called piperine in it. This is a
black pepper extract that helps make the turmeric
more bioavailable. Studies show that it actually makes it 2,000 percent more bioavailable.
So if you're just using it right in your home you can
utilize the turmeric spice with black pepper. It's going to help make it a little bit more
bioavailable and then of course if you're supplementing
with it you know hopefully you're getting some good
quality stuff and that's already taken care of so you don't have to worry about that.
What I'll do too is just because we are correlating foods
and nutritional formulas in order to help you with
your different conditions you may be facing. One of those I'll put links in the description
below to some of these different things I'm mentioning
here. Some of these different formulas. Olive oil is
great too. Now olive oil contains oleocanthal. Now this is shown to be really really powerful
when it comes to lowering inflammation in the body. Compared to ibuprofen they actually
found that it worked just about the same. Okay so
when you take this active ingredient in olive oil and
compare it to this ; not only did it help reduce pain but it also worked almost the
same in reducing inflammation. So olive oil is awesome.
I mean the olive oil, olive leaf extract all of that
is excellent when it comes to your overall health. There's so many clinical applications
to that. Now consumption of this is associated with
a lower risk of disease whether it's heart disease.
Whether it's cancer, whether it's diabetes, all these different diseases because it has
these good fats in it. It also has these properties and
it's going to help decrease inflammation. Extra-virgin
olive oil is the way to go. The other thing you got to watch out for is that you don't
want to heat this. You want to use that olive oils like
a finishing sauce you want to use it as a finishing oil; you
want to use it as a salad dressing but you don't want to be putting in a pan turning
the heat on high and then frying with it or something
like that because what happens you denature this fat. It
turns from a good fat to a bad fat. So never heat your olive oil if you want to get the
best results from it. Now next is going to be cruciferous
vegetables. These are always always excellent. They have so many benefits to your liver,
to your organ health. They're loaded with different
nutrients. I mean these are superfoods right here. So we want to make sure that we're adding
in these cruciferous vegetables whenever possible.
Now some of them are like broccoli. Which is
incredibly nutrient dense bok choy, arugula all the way down the turnips here. If you're
not getting enough in your daily routine put some
berries into a smoothie with a lot of these different
cruciferous vegetables in there. You will find an incredible nutritional powerhouse.
Give this video a thumbs up. Put in the comments section
some of your favorite foods I mentioned here and also share with your friends and lastly
check out this video over here. It's going to be a
simple inflammation test that you can do in the comfort of your home that's pretty cool.
It's an easy to use test in the comfort of your home
and it's inexpensive and it gives you a good indication as to what your current state of
health is and it also lets you know if it's making a
change in this way and reducing that oxidative stress.