daily tip#19 Red Color Foods for Inflammation Relief
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VARSHA: [00:00:00] You are one grocery aisle away from a quieter immune system and clearer thinking. Today's daily Habit challenge is one piece to help lower inflamm. Boost your heart and brain health and reduce risk for cancer.
Just adding this one powerful food to your day is stepping you in the right direction and optimizing your body and mind. As I mentioned in other video podcasts, inflammation is a silent driver behind so many chronic conditions from fatigue, brain fog, to joint pain, heart disease, and much more.
Most people are unknowingly adding fuel to this fire every single day with processed foods, excess sugar, and hidden toxins, but there's a double whammy. They're also not eating the targeted , polyphenol rich foods to help calm down this inflammatory fire. So today we are talking about. Red color foods.
Now I've talked about blue purple black foods in daily habit tip number eight, so be [00:01:00] sure to go back and watch that if you haven't already. But we continue the journey through the best foods to help reduce inflammation. Red foods also have similar, but also different polyphenols than the blue, black purple foods that can have many health benefits as follows.
Number one is DNA protection through antioxidants and polyphenols. Red foods like strawberries, tomatoes, and red are rich in a polyphenol called anthocyanin and lycopene.
These are also powerful antioxidants. They help protect your DNA by lowering oxidative stress because oxidative stress can cause damage to your genetic material, and that can lead to cancers and other chronic diseases.
Number two is enhance blood flow and circulation.
Beets and red peppers contain nitrates and vitamin C, which work together to improve blood flow through your blood vessels. Better blood flow to your [00:02:00] brain can boost energy, focus, and memory. And mood while improved circulation to your heart helps maintain healthy blood pressure. I've had patients that have tried eating more beets in their diet or taking a beet supplement, and it actually really did help lower their blood pressure.
Now, some research even suggests that it may even help with erectile dysfunction by supporting healthy circulation and blood flow to all areas of the body.
Number three, they provide gut health and microbiome support, you have a variety of good bacteria in your gut, and they all feed on different polyphenols from these highly pigmented, colorful foods. Supporting a healthy microbiome.
When these good bacteria digest the fiber, they produce short chain fatty acids called butyrate. These beneficial compounds that are produced help regulate your immune system. They help balance blood sugar levels and they reduce inflammation throughout your entire body.
A healthy gut contributes [00:03:00] to overall wellness and may even influence mood and mental health.
Number four are anti-inflammatory properties.
Red foods contain natural anti-inflammatory compounds that help reduce harmful inflammation throughout the body.
For example, tart cherries may help with inflammation particularly in the muscles, and so can help with recovery after exercise so you're not as sore the next day. And number five, immune system and health support the vitamin C content in red foods like red bell peppers, which actually contain more vitamin C than oranges by the way.
They support your immune function and help your body fight off infections.
So this leads me to today's daily habit challenge, which is to add one red food to each of your meals today. Now, if you're already doing that, then aim for two.
Here are some ideas. You can [00:04:00] toss strawberries and raspberries in your overnight oats or oatmeal. You can toss some beets and red bell peppers into your salad. You can make some chili, especially this time of year as it's September because chili contains red kidney beans and tomatoes, which count as your red foods.
You can also replace your white rice or brown rice with red quinoa. That also counts as a red food.
Remember, big results come from small habits that you do daily. So the more small habits you incorporate, the better the results you will have in the long run.
I hope you continue to try these tiny daily upgrades.
Which will help you create a ripple effect in your body, lower inflammation, increase energy, and have better moods over time.
Comment below and let me know which of these daily habits you've been trying and how have you been feeling.
If you enjoy these daily habits, be sure to hit follow or subscribe so that you don't miss out on future videos. Thanks for listening or [00:05:00] watching, and have a fantastic day!
