Top
Anti-Inflammatory Foods
1. Sea Vegetables – They
are easily digestible and provide an incredibly rich cocktail of minerals.
Interestingly, according to ancient Chinese texts, “there is no swelling that
is no relieved by seaweed.” Kelp such as kombu contains fucoidan, a type of
complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. Also
try wakame, arame, nori, dulse and limu moui. . Sea vegetables contain about 10
times the calcium of cow’s milk and several times more iron than red meat.
2. Turmeric - This
Asian spice commonly found in pre-mixed curry powder contains a powerful,
non-toxic compound called curcumin. Ginger is a cousin of turmeric that has
long been known for anti-inflammatory benefits.
3. Wild-Caught Salmon - Salmon
is an excellent source of EPA and DHA, two potent omega-3 fatty acids that
douse inflammation, so include some oily fish such as wild Alaskan salmon in
your diet twice a week. You can also get omega-3 fatty acids from high quality
fish oil supplements or anchovies, mackerel and sardines.
Flaxseed and walnuts
supply omega-3 fats called ALA which can be converted into EPA and DHA in the
body, but the conversion rate is low, so they may not be reliable sources of
EPA and DHA.
4. Green Tea - The
flavonoids in green tea are potent natural anti-inflammatory compounds. And
what could be more cleansing for the body than clean water?
5. Papaya - Papaya
contains papain, a protein-digesting enzyme. Together with other nutrients such
as vitamin C and E, papain helps to reduce inflammation, and improves digestion
and healing from burns. Pineapple contains
bromelaine, an enzyme that aids in the healing of indigestion, sports injury,
trauma and other kinds of swelling.
6. Blueberry - An
antioxidant powerhouse, blueberries are high in phytonutrients giving
anti-inflammatory protection against many diseases such as cancer and dementia.
Also include blackberries, cranberries,
strawberries and raspberries. Start feasting on one type of berries each
week.
7. Extra Virgin Olive Oil - Its
rich supply of polyphenols protects the heart and blood vessels from
inflammation. The monounsaturated fats in olive oil are also turned into
anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid
arthritis. Avocado oil is similar to
olive oil, containing high heart-beneficial monounsaturated fats.
8. Broccoli - Broccoli
contains anti-inflammatory and anti-cancer phytonutrients that help the body to
get rid of potentially carcinogenic compounds. Cauliflower also contains similar goodness.
9. Sweet Potato - Sweet
potato is a good source of complex carbohydrates, beta-carotene, manganese,
vitamin B6 and C as well as dietary fiber that work to as antioxidants that
help to heal inflammation in the body.
Spinach and other dark green leafy vegetables are a rich source of anti-inflammatory and anti-oxidative
flavonoids and carotenoids – like: Vitamin A, B2, B6, C, E, K, calcium, folate,
iron, magnesium, manganese, potassium and tryptophan.
10. Legumes
- Try to eat at least 1 serving (1/2 cup) of legumes every single day. Not only
do legumes have a superb nutritional profile, they are exceptionally
rich in fiber (just ½ cup provides an average of 7 grams of fiber!) Legumes are
also an extremely “clean” source of vegan protein in addition to being a
surprisingly good source of anti-aging antioxidants.
11. Chia - These
itty bitty teeny tiny seeds are powerhouses of nutrient-dense energy and the
ultimate eat clean diet food. They deliver a hefty dose of fiber and
anti-inflammatory omega-3 essential fats. They are also surprisingly rich in
calcium, B-vitamins, easily digestible protein and antioxidants.
12. Ground Flaxseed – These seeds yield a hefty dose of omega-3 essential fats when ground and are better than flax oil because 1) they are fiber-rich 2) they can be cooked at low heat temperatures (add them to muffins, breads, whole wheat pizza crust, etc.) and 3) they are nature’s richest source of lignans, potent phytonutrients that fight free radical damage and offer protection from hormone-sensitive cancers. Mix ground flaxseeds into batters and sprinkle them on hot whole grain cereals, add them to smoothies, mix them into meatballs, etc.
Top Inflammatory Foods
1.
Partially Hydrogenated Vegetable Oil (or trans-fats) - ALWAYS avoid
partially hydrogenated vegetable oil. This commercial oil contains trans-fatty
acids that lower the ‘good’ cholesterol and raise the ‘bad’ ones — a shortcut
to contracting cardiovascular disease.
2.
Sugar - The widespread use of sugar rivals that of any
spice and has led to a host of illnesses linked to this additive condiment. A
diet high in sugar is decidedly inflammation-promoting and should be
controlled.
3.
Seaweed snack - Go easy on seaweed snacks as they can be heavily
salted and coated with a thick layer of vegetable oil. Check the ingredients
list before buying.
4. Polyunsaturated
vegetable oils - Like
those from safflower, soybean, corn and sunflower have been found to be
unstable and easily damaged by oxygen, so they should be consumed in limited
amounts. High consumption of omega-6 fatty acids, present in higher amount in
polyunsaturated oil, has also been linked to inflammatory response in the body,
leading to heart disease and cancer. While omega-6 is important to health, the
key is to balance your omega-6 and omega-3 intake so that you don’t end up
becoming a factory for pro-inflammatory compounds.
5.
Deep-fried vegetables - Avoid
deep-fried mushrooms and vegetables. which not only soak up lots of
cancer-causing compounds from the overheated oil, but their healing powers will
also be greatly diminished.
6. Preservative-laden dried fruits - Dried fruits can contain high levels of chemicals such as
sulphur dioxide, a preservative which has been linked to increased respiratory
disease. Eat fresh fruits whenever possible, but if you eat the dried form,
make sure it’s preservative-free.
7. Nightshades Vegetables like tomatoes, potatoes, eggplants contain high alkaloid -
a substance that may affect the joints, nerve-muscle function and digestion in
some individuals. If you are suffering from any of these problems, you may want
to try cutting down on the consumption of nightshades vegetables.
8. Processed Potatoes
- Although potato is a good source of vitamin C and other minerals, potato
chips and french fries aren’t. Commercially processed potatoes are usually
prepared in overheated polyunsaturated or hydrogenated oils, and are loaded
with high amounts of sugar and salt, increasing the risk of heart disease,
cancer and diabetes for anyone who munches on them.
10. Processed cow’s milk - Many people cannot digest milk properly, causing distress to
the digestive tract. Some people are also sensitive to pasteurized milk and/or
the antibiotics and growth hormone residues in processed milks as well as. If
you are sensitive to cow’s milk, it can contribute to long-term inflammation,
so consider a plant-based milk product.
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