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Anti-Inflammatory and Pro-Inflammatory Foods

February 13, 2013 by Dr. Lyndsay Wareham, ND 2 Comments

ANTI-INFLAMMATORY FOODS TO INCREASE IN YOUR DIET

Loose leaf has higher amounts of flavonoids compared to tea bags

Loose leaf green tea has higher amounts of flavonoids compared to tea bags

 

  • Kelp – contains fiber, and minerals such as iodine for healthy thyroid functioning
  • Wild Salmon – has essential fatty acids that are anti-inflammatory and are required for optimal brain function & cell structure.
  • Turmeric & Ginger – turmeric contains curcumin & ginger contains gingerols which are anti-inflammatory seen to help reduce pain & swelling in muscles and joints
  • Green Tea – contains flavonoids which are a group of compounds that have anti-inflammatory & anti-oxidant activity
  • Blueberries – high in anti-oxidant & anti-inflammatory compounds that are beneficial for all kinds of health conditions – and not to mention that they taste great!
  • Extra virgin olive oil – contains polyphenols that are protective to the heart & blood vessels
  • Nuts & seeds – walnuts, almonds, sesame seeds – contain essential fatty acids which have anti-inflammatory action
  • Garlic & onions – contains sulfur-containing compounds that improve immunity & are anti-inflammatory, especially for the cardiovascular system
  • Papaya – contains an enzyme papain that helps improve digestion, and nutrients such as vitamin C & beta-carotene which are anti-inflammatory and help improve tissue healing

 

PRO-INFLAMMATORY FOODS TO DECREASE IN YOUR DIET

... a nutrient-deplete pro-inflammatory food

… a well-known  nutrient-deplete pro-inflammatory food

 

  • Refined sugars (white, brown & cane sugar) – diets high in refined sugars decreases immunity & contributes to overall inflammation in the body
  • High omega 6 fatty acids (safflower, sunflower, soybean, corn oil) – high omega 6:omega 3 fatty acids leads to inflammation contributing to many health problems & diseases
  • Dairy – contains proteins that are common allergens that trigger inflammatory responses (constipation, diarrhea, rash) in sensitive individuals, and are a source of saturated fats
  • Nightshades (tomatoes, potatoes, eggplant, peppers) – have been linked to joint pain & stiffness, headaches & migraines in sensitive individuals
  • Red meat & processed meats – often high in saturated & trans fats, which when consumed in large quantities are linked to increased cardiovascular disease risk and other health risks associated with the processing of meats
  • Trans fats – increase ‘bad’ cholesterol & lower ‘good’ cholesterol & promote unhealthy weight gain & inflammation in the body
  • Alcohol – irritates the stomach lining & liver and, in high amounts, leads to unnecessary calorie intake which may contribute to obesity & sugar dysregulation over time
  • Food additives & preservatives – MSG, aspartame, food dyes are often triggers of inflammation in people who are already experiencing inflammatory conditions such as arthritis and colitis

Filed Under: Articles, Healthy Foods Tagged With: anti-inflammatory diet, anti-inflammatory foods, foods that decrease inflammation, foods that increase inflammation, pro-inflammatory foods

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