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8 Inflammation Fighting Foods

8 Inflammation Fighting Foods

Inflammation can bring about chronic conditions such as heart disease, cancer, lupus, rheumatoid arthritis, Parkinson’s and Alzheimer’s. It can also exacerbate existing conditions. 

There are a number of ways the body can become inflamed.

  1. Leading a sedentary lifestyle
  2. Consuming alcohol
  3. Stress
  4. Eating processed foods.

Today I want to touch on the fourth.

Eating sugary foods like chocolate and candy, processed meats, fried foods high in trans fats, chips, biscuits, dressings and sauces promote inflammation within the body. If we can include the below 10 foods within our diet we can limit the amount of inflammation in our bodies and reduce the incidence of disease and associated health issues.

GARLIC

Garlic contains a compound called Allicin. Allicin is the key ingredient responsible for the broad-spectrum of anti-bacterial activity in garlic. Research also shows that allicin is responsible for lipid-lowering, anti-blood coagulation, anti-hypertension, anti-cancer, antioxidant and anti-microbial effects.

 

garlic

BLUEBERRIES

Blueberries are packed with anti-inflammatory properties.  They’re also packed with potassium, which makes them a great choice for exercise fans -helping nerves and muscles function properly. Snack on fresh organic blueberries, whizz them up in your smoothies or add them to your yogurt and desserts. 

The-Big-Berry-Header-large3

 WALNUTS

Walnuts are high in omega-3 fatty acids which benefits our cardiovascular system. It is also high in manganese (essential for development, metabolism, and the antioxidant system) and Vitamin B. 

Walnut2

GINGER

Gingerols are the anti-inflammatory compounds found in ginger.When ginger is dried, gingerol undergoes a dehydration reaction forming shogaols, which are about twice as pungent as gingerol. This explains why dried ginger is more pungent than fresh ginger. Studies have shown ginger to help ease pain and inflammation in patients with arthritis. Add ginger to fresh juices, your next stir-fry and sushi.

Ginger

SALMON

All oily fishes are good sources of omega-3 fatty acids. Salmon is the more readily available and generally well-liked than others like sardines, mackerel and anchovies. Oils from these fish have a profile of around seven times as much omega-3 as omega-6. Although fish are a dietary source of omega-3 fatty acids, fish do not synthesise them; they obtain them from the algae (microalgae in particular) or plankton in their diets.

salmon

LEAFY GREENS

Broccoli, cabbage, kale, spinach, lettuce…you get the idea. These greens are excellent sources of vitamin A (maintenance of the immune system),  vitamin C (acts as an antioxidant, protecting against oxidative stress), vitamin K, and manganese, and moderate sources of calcium and vitamin B6. A 100 g serving of cooked greens provides 33 calories, is 90% water, 3% protein, 6% carbohydrates and less than 1% fat.

 

kale

 

 

 

SAUERKRAUT

Not only is cabbage packed with vitamins A and C, it also contains beneficial probiotics that are anti-inflammatory in the gut and that enhance digestion and absorption of nutrients. Try adding it to salads or as a side dish with meats.

SAUERKRAUT

TUMERIC

The volatile oil fraction of turmeric has demonstrated significant anti-inflammatory activity. Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin. Curcumin is thought to be the primary pharmacological agent in turmeric. So start coating that chicken with some Tumeric! 

tumeric

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