Inflammation is a silent aggressor in your body causing a host of diseases. Find out which foods to avoid and which are the most powerful anti-inflammatory foods to introduce into your diet today.
What is Inflammation?
Inflammation is part of your body’s natural way to protect itself. When you body is attacked by foreign bacteria, viruses or injured, it triggers your immune system for help. Immediately your immune system goes into action to heal you. It does so by activating the white blood cells. The chemicals in those white blood cells also known as cytokines, will attack the infection and heal the damaged tissue. This is called inflammation.
To fight inflammation, we need powerful anti-inflammatory foods that can heal your body.
Diseases Linked to Inflammation
Inflammation is an essential part of the function of the body, however it can go wrong. Excess inflammation in your body can cause serious problems. In fact, increasingly, many studies show that non-communicable diseases (i.e. illnesses that are not transmissible from one person to another) found today can be linked to inflammation in the body. Diseases such as arthritis, endometriosis, Alzheimer’s, asthma and recently, even cancer. A study in 2002 by Emily Shacter and Sigmund A Weitzman link chronic inflammation to cancer.
Foods to avoid
Certain foods may increase inflammation in your body. Eating too much of them, can cause chronic inflammation.
Avoid eating fried food, especially french fries, or chips. These are typically high in Omega-6 fatty acids which if they are in too high levels in your body will cause inflammation.
Cured meats with nitrates, like hot dogs should be avoided. Highly refined oils and trans fats should be equally avoided. Similarily, avoid all refined carbohydrates, such as sugar, pastries or white bread.
3 Powerful Anti-Inflammatory Foods to Lower Inflammation
Fight inflammation with these powerful anti-inflammatory foods.
1. Turmeric
Turmeric is the number one, most powerful natural anti-inflammatory. The great thing about turmeric is that it is widely available everywhere. If you can’t find the actual root in your local store, look for the ground spice version.
Turmeric contains curcumin. Research shows that this powerful compound helps to reduce inflammation. Curcumin is a power antioxidant and anti-inflammatory agent. It can help with oxidative stress and even with muscle and joint soreness. However, you cannot simply consume a teaspoon of turmeric and wait for the health benefits to occur. Curcumin has a very low bioavailability, meaning that it will pass through your body rapidly, without any actual benefit. With that in mind researchers added black pepper to curcumin and found that curcumin’s bioavailability increased by 2000% with no adverse effects. Therefore, turmeric and black pepper should always be combined.
As with any supplement, turmeric should be taken with a fat for better absorption. Try this fantastic turmeric shot recipe for a 30 second, quick and easy way to boost your daily turmeric intake. Or, for a nourishing meal, try this delicious turmeric chicken soup recipe.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are crucial nutrients for overall health. Our bodies cannot make omega-3 fatty acids therefore it’s important to consume these at every opportunity we get. Omega-3 fatty acids play important roles in brain function, normal growth and development, and inflammation.
Foods rich in omega-3 fatty acids are fish, salmon, mackerel, tuna and sardines. Some plants, like chickpeas, flaxseeds, walnuts and avocados are also great sources of omega-3s. Be sure to eat at least 2 portions of fish per week to ensure you are getting adequate omega-3 fatty acids into your body. You do not need to take additional fish oil supplements if you stick to at least 2 portions per week.
Eating a diet rich in Omega-3 fatty acids is vital to having a heathy body.
3. Cruciferous Vegetables
What are cruciferous vegetables? They include cabbage, broccoli, bok choi, brussel sprouts, kale, and cauliflower. Cruciferous vegetables are rich in antioxidant vitamins and phytochemicals. Higher intake of cruciferous vegetables is significantly associated with lower circulating levels of inflammatory markers. Study published here.
Ensure you are eating adequate portions of cruciferous vegetables, i.e. leafy greens in every meal. They are incredibly easy to incorporate daily. Broccolli and cauliflower can quickily and easily be steamed. Cabbage can be cooked with onion and lightly sautéed. Brussel sprouts can be roasted in the oven with a little balsamic vinegar for sweetness. Kale can be used in a smoothie or massage the kale with oil and dijon mustard for a delicious salad.
Food Sources
It is very important to choose good quality food sources. For example, look for wild fish or anti-biotic free meat. Wild fish will have lower saturated fats and most likely, a predominately higher nutritional value. Why? Because farm raised fish are likely to eat a diet of poor animal by-products, filled with hormones, made to have the fish grow quickly. Some wild fish to try are wild Alaskan salmon, Atlantic mackerel, and sardines, and sockeye salmon (always wild).
The same holds true for meat. Always buy hormone/antibiotic free meat. Buy the best quality fish, meat, fruits and vegetables that you can afford and you will benefit tremendously from their higher nutritional content.
Fight inflammation with powerful anti-inflammatory foods and avoid foods that contribute to inflammation in your body. This isn’t a quick fix, it will take about 4-6 weeks to actually feel the benefits in your body. However, switching to the right foods today will lead you to a healthier body and healthier, longer lasting life.
[…] Turmeric in an incredibly powerful anti-inflammatory spice. If you take a teaspoon to a half a teaspoon daily, you can lower the inflammation in your body naturally. Crucially, always remember to add black pepper to your turmeric shot. Why? Because black pepper increases the absorption of turmeric in your body by 2000%. Without the black pepper, the turmeric will run straight through your body without doing what it’s meant to – lowering the inflammation. […]