Fiber is an indigestible substance with no nutritional value. Yet it’s of vital importance to your health and your weight. Fiber is the bulky, fibrous matter in fruits and vegetables, nuts and seeds, legumes and whole grain. It passes through your digestive tract without being absorbed. Fiber acts like a street sweeper picking up toxins and harmful bacteria that accumulate in your digestive tract and has the ability to move the toxins out through your bowel movements. Fiber also helps to prevent constipation and makes you feel full. The average recommended of fiber is about 24-35 grams of fiber a day. You can usually get this with the 9 serving of vegetables and fruits.
Numerous studies have shown that high fiber diets have an anti-inflammatory effect. A study done by the Centers for Disease Control and Prevention found that the higher consumption of dietary fiber was correlated with lower levels of CRP, a key indicator of inflammation. In other studies high fiber intake was associated with protection against heart disease, stroke, and certain kinds of cancer.
Supplements are just that supplements to a nutritional diet full of live food and nutrients. They can never replace the right anti-inflammatory foods.
Vitamin D helps you absorb calcium it also has significant anti-inflammatory, immune-enhancing, and anticancer effects. Vitamin D3 is more potent than the other dietary form of this vitamin. Food sources of vitamin D are salmon, sardines, flounder, sole, and egg yolk raw. A minimum standard dose of 600 IU to a preventive dose of 2,000-4000 IU a day plus 30 minutes of sunshine 4 times a week is a good healthy dosage.
Zinc is important for detoxification and immunity. Many people with inflammation are low in zinc. Good food sources of zinc are oysters, crab, lean beef, bison and dark roasted turkey meat.
Magnesium can aid in sleep and muscle relaxation. If your kidney isn’t working properly, you can build up excessive levels of magnesium in your blood, so check with your doctor to make sure your kidney are healthy before you try 100-300 milligram per day, ideally taken at bed time. Magnesium may cause diarrhea, so you’ll have to experiment to find the right dose for you. Good source of magnesium are coconut water, butternut squash, brazil nuts, sunflower seeds, sesame seeds, green vegetables, salmon, crab, black beans, pinto beans black eyed buckwheat groats and quinoa.
Folic Acid is needed for the metabolism of amino acids, helping our bodies to use protein. It is needed for the synthesis of DNA and protects bone marrow from being destroyed and may increase cognitive function. Alcohol, caffeine and stress will deplete the body of folic acid. Many drugs block the absorption and utilization of this important vitamin including, aspirin, diuretics, anti-inflammatory medication, birth control pill, and other sulfa drugs. Good food sources of folic acid are asparagus, spinach, squash, chayote, collards, turnip greens, broccoli, artichokes, beets, okra, boysenberries and beans. Some people have a genetic defect that interferes with their absorption of this crucial B vitamin. Here is one way to find out if your deficients have your doctor run a homocysteine test. High levels of this amino acid are associated with the common genetic problem and with the need for a methalated folic acid. A standard dose of zinc per day is 200-400 mcg.
Calcium is not only important for your bones but it may play a role in weight loss. Research done at the University of Tennessee has shown that low calcium intake may stimulate production of fat and interfere with its breakdown. If you are tolerant to dairy and eat plenty of vegetables you should meet the requirements of 800 mg a day and for preventive 1,000-1,200 per day. Calcium absorption can be as low as 30% of the amount taken in either food or supplement form. Calcium is easier absorbed with the addition of vitamin D, A, C, and magnesium. Supplements where the calcium is chelated such as calcium citrate are best absorbed. Good food sources of calcium organic dairy like yogurt, mozzarella, parmesan, romano, goat, and sheep cheese. Dandelion green cabbage, bok choy, sesame seed, sardines canned in oil, salmon pink in can, shrimp canned.