Reduce Inflammation with These Key Foods

Inflammation is a hot topic among scientists and it’s not just for health headlines.

 

It’s a fact.

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it’s chronic (i.e. is ongoing / lasts a long time).

Inflammation responses have been linked to obesity, heart disease, Alzheimer’s, and diabetes, just to name a few.

In the last 20 years, we learned about how the inflammasome is activated through our innate immune response. Now, there are over 800 studies linking inflammasomes to cancer, and over 400 studies linking it to autoimmune disease, as well as heart disease and Parkinson’s disease.

 

But, instead of writing all about what it is, how it’s measured, and where it comes from (info); why don’t I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it (action)?

 

Here are my top anti-inflammatory food recommendations:

 

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

 

Why save the best for last? These delicious items make a major difference to our overall antioxidant levels and are perhaps the most amazingly delicious anti-inflammatory foods. Are they a sweet favourite of yours?

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as “anthocyanins” and “resveratrol”  are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

(*Bonus – when you eat a lot of dark cherries, your melatonin levels go UP, which can result in better/deeper sleep!!)

 

 

Anti-inflammatory Food #2: Broccoli and Peppers

 

Broccoli is a cruciferous vegetable that contains the antioxidant “sulforaphane.” This anti-inflammatory compound is associated with reduced risk of heart disease and cancer, and helps our body to deal with toxins.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin, which helps with allergic type symptoms.

Just make sure to choose red peppers over the other colours.  Peppers that are any other colour are not fully ripe and won’t have the same anti-inflammatory effect.

I pack these two super-healthy vegetables together in the recipe below.

 

 

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

 

Fat can be terribly inflammatory (hello: “trans” fats and damaged fats), neutral (hello: saturated fats), or anti-inflammatory (hello: “omega-3s”), this is why choosing the right fats is so important for your health.

The best anti-inflammatory fats are the unsaturated ones, especially omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don’t forget the omega-3 seeds like chia, hemp, and flax. When choosing oils, go for quality, minimal processing, and glass bottles.

 

Anti-inflammatory Food #4: Green Tea

 

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.

EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s.

Drinking steeped green tea is great, but have you tried matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea.

 

 

Anti-inflammatory Food #5 – Turmeric

 

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?

Turmeric contains the antioxidant curcumin.

 

This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.

I’ve added it to the broccoli and pepper recipe below for a 1-2-3 punch, to kick that inflammation.

 

 

Anti-inflammatory Food #6: Dark Chocolate

 

Ok, ok. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely “flavonols”). These reduce the risk of heart disease by keeping your arteries healthy.

They’ve even been shown to prevent “neuro-inflammation” (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

 

Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!

 

Conclusion

 

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.

You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of “anti-inflammation.”

 

 

Recipe : Anti-inflammatory Quinoa

(Broccoli, Pepper, Turmeric)

 

Serves 2

¾ -1 cup dry quinoa (pre-rinsed)

2 tbsp coconut oil

1 medium onion, diced

1 bell pepper, chopped

1 dash salt

½ tbsp turmeric

1 dash black pepper

2 cups broccoli, chopped

Prepare quinoa according to directions, or, in a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer on low until the water is absorbed (about 10-15 minutes).

Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.

Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.

Add the cooked quinoa and stir everything together.

 

Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra spicy kick. If you have flax oil or another omega oil at home, now is the time to pull it out – drizzle some on your finished dish!

 

 

References:

 

https://authoritynutrition.com/13-anti-inflammatory-foods/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

https://authoritynutrition.com/matcha-green-tea/

http://neurotrition.ca/blog/brain-food-essentials-cacao

http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

 

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.