Sumptuous SNACKS that really are GOOD for you!

INFLAMMATION lies at the root of many of the most common diseases. In the final part of this life-changing series, devised exclusively for Mail readers, one of the UK’s leading dietitians offers her advice — and mouthwatering recipes — to help you keep this hidden danger at bay.

Using food as medicine is hardly new — the father of modern medicine, Hippocrates of Kos, was espousing it more than two millennia ago. But, increasingly, modern medicine is embracing the idea.

And it doesn’t have to be a joyless course, as the recipes and nutritional know-how i’ve shared in my anti-inflammation plan this week have highlighted: eating well can be both good for you and a pleasure.

By getting the building blocks of a (delicious) anti-inflammatory diet in place, you put your body in the best state to fight the aggressors that trigger chronic inflammation, damaging your cells and raising the risk of conditions such as heart disease, type 2 diabetes, arthritis and even cancer.

And a few power-packed ingredients can help supercharge your body’s response to inflammatory triggers — so you can tackle a flare-up or simply feel confident that you have a steady supply of nutrients working at a cellular level to improve wellbeing.

if you add one or two to each meal, either as an ingredient in the main dish, a side or — as i suggest in my recipes today — in a snack or drink, they can help inhibit inflammation and have a cumulative effect throughout the day.

YOUR DAILY DIET PRESCRIPTION

Here are some of the powerful anti-inflammatory ingredients to add every day . . .

GINGER

THis ancient remedy has modern medicine on its side, with studies showing its anti-inflammatory effect in conditions such as osteoarthritis and gout.

it can also help reduce blood sugar levels in type 2 diabetes, and it’s brilliant at easing nausea. Add ginger to stir-fries and curries, or grate a thumb-sized knob of the root into a cup of hot water with a squeeze of lemon.

To avoid fresh root ginger going to waste, peel and grate it into an ice cube tray and freeze, ready to be popped out at any time.

CINNAMON

THis naturally sweet spice is a great alternative to sugar, sprinkled on porridge and added to stewed fruit such as apples. it contains cinnamaldehyde and cinnamic acid, natural antioxidants that can help to reduce cell damage. it also has antiinflammatory properties that research suggests may slow down the progression of neurological disorders such as Parkinson’s and Alzheimer’s. some studies have suggested a small amount taken daily can lower blood sugar levels in type 2 diabetes.

ALOE VERA

THe gel contained inside the leaves of this spiky plant is renowned for its skin- soothing and wound-healing properties, but its anti-inflammatory action works inside the body, too.

Aloe vera can be an effective remedy for people with gut disorders such as inflammatory bowel disease. You can buy organic aloe vera juice from health food stores, but if you have a plant at home you can easily harvest your own.

Cut a leaf at the outer section of the plant. Trim the prickly edges and remove the gel from the inside of the leaf. Add the gel to a smoothie or make aloe vera juice by mixing with water or fruit.

TURMERIC

Golden yellow turmeric has been shown to have anti- inflammatory properties that may reduce our risk of a range of conditions, including dementia, arthritis, type 2 diabetes, heart disease and cancer.

So adding a dose of this warming spice to your day is an easy tick on the wellbeing chart. The potent part of the plant is curcumin — in countries where they eat a lot of curcumin-containing foods (such as curry), incidences of certain types of cancer are lower.

Grate fresh turmeric and fresh ginger into a shot glass of fruit juice, or try my turmeric shot (see box, below).

WHITE AND GREEN TEAS

SWAP a few of your usual daily brews with a cup of green or white tea (from health food shops — white tea is made with younger or less processed leaves). Both contain eGCG, a type of powerful antioxidant called a catechin (black tea contains catechins but in lower amounts).

numerous studies show that eGCG reduces inflammation linked to rheumatoid arthritis, some cancers and even wrinkles! White tea has a delicate, fresh flavour, so drink it without milk.

For super-antioxidant effects, try matcha, a finely ground green tea that retains even more eGCG.

OMEGA 3

AS I explained in depth on Monday, omega 3 is an important dietary fat that helps to reduce inflammation. Good sources include salmon, mackerel, fresh tuna, sardines and pilchards, as well as walnuts and seeds.

PROBIOTICS

ProBIoTIC or ‘ good’ bacteria are found in the gut, but their beneficial effects are felt all around the body — studies show they may improve symptoms of inflammatory conditions such as rheumatoid arthritis and multiple sclerosis, as well as gut problems.

Fermented foods such as sauerkraut, kimchi and pickles, as well as live yoghurt, Cheddar and mozzarella, contain natural probiotics. or you can buy probiotic supplements, which come as drinks, powders and tablets.

PREBIOTICS

PreBIoTICS are a form of fibre, and act as a kind of grow bag for the production of your own probiotics.

But as well as having an indirect effect on inflammation, exciting research suggests prebiotic dietary fibre has a direct and profound anti-inflammatory effect, reducing inflammation in the gut and protecting against bowel diseases.

Try to include foods such as onions, leeks, asparagus, Jerusalem artichokes, chickpeas, lentils, oats and wheat in your daily diet, as these are rich in inulin and other prebiotic compounds. You can also buy prebiotic supplements in health food shops.