I had a question about anti-inflammatory foods yesterday so I decided I would write about inflammation in general today. Some inflammatory diseases include: asthma, atherosclerosis, arthritis, Chron’s disease, colitis, diverticulitis, fibromyalgia and irritable bowel syndrome. Inflammation is the end result of long term oxidative stress, usually stemming from our diet and our high stress levels. There are many anti-inflammatory drugs in the market and they all claim to ease pain and reduce allergic reactions. While they provide quick relief, they can actually weaken our immune system and cause side effects.
Nature has provided us with many anti-inflammatory foods which are not only great natural solutions, but they taste good as well. With these foods also comes their ability to supply us with essential vitamins and minerals. Foods like dairy, sugar and red meat are generally inflammatory. They tend to promote inflammation in the body so keep these foods to a minimum.
I mentioned yesterday that ginger lowers inflammation in the body. There are also many other foods that are beneficial. Cruciferous vegetables are an excellent choice. Some of these foods include broccoli, cauliflower, kale and cabbage. Berries are also inflammation reducing foods, in particular, blueberries. Since summer is coming, it’s a great time to increase your intake of this delicious fruit. Add them to your morning smoothie or enjoy as a snack on their own. They’re high in surface area, which means that their high content of skin delivers antioxidants to the body. The colour in blueberries means lots of bioactive pigments, and helps to reduce LDL cholesterol in the body.
In the spice world, turmeric is the most potent anti-inflammatory spice. It protects against oxidation of dietary fats and stress in the body. Curcumin supplements are available, which is the most active component of turmeric, but I’d suggest using the whole spice itself. This is part of the whole foods philosophy that believes using the entire food is the most beneficial.
To add to the list of these anti-inflammatory foods, wild fish that contains omega-3’s is also vital for reducing inflammation. Whether you get it from fresh salmon or distilled fish oil, this fish fat is required for a healthy inflammatory response. Flax seeds and walnuts also supply omega-3 fats and can be used for vegetarians. In addition to these foods, enjoy a cup of green tea as well, since the flavonoids in green tea are potent anti-inflammatory compounds.
