Have you indulged in calorie-laden, sugary, and fatty-rich food in the past days and nights? By now, you may be feeling bloated, have gained some weight, and have accumulated unwanted fat in the belly area. Perhaps you are beginning to experience other symptoms such as acne breakouts, sluggishness, sneezing attacks, watery eyes, and more. All these are a result of increased inflammatory reactions in the body. Inadequate consumption of plant food sources from fruits and vegetables during the festivities can lead to inflammation in the body due to the intake of pro-inflammatory food ingredients like refined sugars, unhealthy fats, animal meat products, and dairy products. We can’t deny that these food ingredients are part and parcel of traditional holiday dishes such as ham, lechon, morcon, spaghetti, macaroni, or traditional fruit salad, leche flan, bibingka, puto bumbong, and more. They are all very rich and flavorful. Unfortunately, indulgence in these holiday dishes has health consequences.

Chronic inflammation in the body as a result of regularly consuming pro-inflammatory food and inadequate intake of anti-inflammatory plant food is closely linked to the development of various lifestyle-related illnesses, such as cardiovascular diseases affecting the heart and blood vessels, diabetes, autoimmune diseases, kidney diseases, cancer, and more. Therefore, it is necessary to consume food that will help quell the inflammation in the body brought about by indulging during the festivities. A functional food is a food that has benefits beyond basic nutrition. It contains phytonutrients, antioxidants, and even fiber for most plant food sources.

Here are two of the world’s most potent anti-inflammatory functional foods that you should take regularly, especially after Christmas and well into the entire new year.

The only genuine tea comes from the plant Camellia Sinensis. Whether you are using loose leaf or a tea bag, always check the label. The ingredient must indicate the plant Camellia Sinensis. Matcha, green, black, and oolong teas are abundant in a plant chemical or phytonutrient called Epigallocatechin gallate (EGCG). These plant chemicals are also known as catechins or polyphenols. Decades of scientific studies have shown that catechins help prevent the accumulation of plaques in the arteries that clog up the pathways for proper blood circulation and oxygenation. Clogged arteries or blood vessels lead to atherosclerosis, high blood pressure or hypertension, and increase the risk of dying from a heart attack or stroke. Catechins also help prevent the intestinal absorption of fat by inhibiting the activity of a digestive enzyme known as lipase. This enzyme promotes fat breakdown and absorption. By blocking its action, fat is then excreted through the feces.

Aside from the heart health benefits of catechins from tea, these phytonutrients also act as antioxidants to combat oxidative stress from all the junk food that you have consumed over the holidays. They neutralize free radicals that could potentially damage cells in the body. Therefore, catechins, specifically EGCG, have been proven by science to be anti-cancer. EGCG prevents the formation of new blood vessels in cancer cells. Green tea is best taken in combination with jasmine tea because the anti-inflammatory and anti-cancer effects are magnified. Do not take isolated catechins and tea extracts in the form of a pill. Dried tea leaves and powdered matcha are the only wholesome catechin sources that are genuinely healthy and natural.

Turmeric is a staple spice in curries, stews, rice dishes, soups, and some beverages. Turmeric contains the phytonutrient curcumin that has been shown by studies to be anti-inflammatory, antimicrobial, and anticancer too. It prevents the development of cancer cells and can also help in the management of cholesterol. Curcumin aids in detoxifying the liver, which is usually an overworked organ, especially when we overeat and consume a lot of sugary, fatty, and ultra-processed food like processed meats or canned meat, deli food items, dairy products, and baked products, as well as boxed or packaged snack items. When you are preparing a dish with turmeric, add some black pepper. The plant chemical piperine helps with the efficient absorption of curcumin. However, curcumin in supplement form must not be taken due to the risk of damaging the liver and kidneys. Isolated chemicals in the form of curcumin and piperine can increase the risk of kidney stone formation. You can add fresh or powdered turmeric to your dishes and drink it as a beverage, but never take anything in pill form that is labeled curcumin. This is no longer wholesome in nature and could be detrimental to your health. A sprinkle of turmeric can be added to your soups, rice pilaf, or even your daily cup of soymilk or nut milk.

After all the Christmas calories, it is important to begin to intentionally make fresh fruits, vegetables, and whole grains like oats, colored rice, quinoa, or adlai, and other fiber sources like psyllium husk, a staple in your daily diet. The soluble fiber will help keep blood cholesterol, triglycerides, and blood glucose at bay. The insoluble fiber will help with proper digestion and bowel movement to eliminate toxins that you may have accumulated during the festive season. Having regular bowel movements will help flush out not only toxins but excess hormones as well to help maintain hormone balance in the body.

Remember that consumption of pro-inflammatory food must be lessened if not totally avoided, while anti-inflammatory plant food, including matcha, green, black, or oolong teas, and turmeric, must be added to your intake. Emphasis must be placed on consuming sources that are wholesome and minimally processed instead of taking isolated nutrients or chemically derived forms of tea and turmeric plant nutrients.