Hope everyone's Thanksgiving was wonderful!! Now that everyone ate a bunch of food, let's see if anyone got in their anti-inflammatories. Here are the Top 10 Anti-inflammatory Foods in no particular order...according to dlife.com.
Cold Water Fish and Grass Fed Animals.
This includes Salmon, Free-Range Chicken, and Grass Fed Beef. The thing that all three have in common is the super healthy fats, omega-3s. Although your cold water fish like salmon is going to give the most omega-3s, Grass Fed Cows and Chickens are going to have way more than grain fed, which have next to none. Grass fed beef may be a little tougher though so cook it ground or slow!!
Olive Oil
Olive oil is another great source of an anti-inflammatory fat. This one is called oleic acid. According to the American College of Nutrition, those who consume more oleic acid have better insulin function and lower blood sugar. Extra Virgin is the least processed so it is better for you. Other "cold-pressed" or "expeller-pressed" can be good for you too!
Salads
Dark green lettuce, spinach, tomatoes, and other salad veggies that are rich in vitamin C are anti-inflammatories. They are also rich in anti-oxidants and nutrients that also dampen inflammation. Use olive oil and vinegar for the dressing for even more anti-inflammatory action!!
Cruciferous Vegetables
What are they? Vegetables like broccoli, cauliflower, brussel sprouts, and kale. These veggies contain anti-oxidants as well as sulfur which which allows the body to make another much needed, high powered anti-oxidant, glutathione.
Cherries
According to the Journal of Nutrition, cherries are once again packed with anti-oxidants and if eaten daily, significantly reduce inflammation. Not in season? Frozen are just as good.
Blueberries
Not only do they have natural compound that reduce inflammation, they may also protect the brain from the effects of aging (Alzheimer's?). Again, frozen are just as good as fresh, and maybe a little cheaper.
Tumeric
A revisited spice. According to Biochemical Pharmacology, it is a powerful, natural anti-inflammatory. Pan fry curry seasoned, free range chicken in some extra virgin olive oil...very anti-inflammatory!!
Ginger
Here is another East Asian flavor that has anti-inflammatory benefits. Studies have shown that ginger can be used to help control blood sugar.
Garlic
The jury is still out on this one, there has been inconsistent research. But garlic might have anti-inflammatory effects and glucose-regulating benefits. Also, it might help the body fight off infections.
Green Tea
Green Tea is like fruits and vegetables where it contains natural, anti-inflammatory compounds. Also, it may reduce the risk of heart disease and cancer. It is suggested to drink a cup a day.
So did you have a Free-Range turkey on Turkey Day?
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6 comments:
Everyone always says "Red wine is good for your heart" and I was surprised it wasn't on their top 10 list. Is it actually not a good source for anti-inflammation?
I think it's so interesting that the food we eat can be the cause for inflammation in the body as well as the solution. By eating the right types of foods, they can reduce inflammation and starting getting control over the situation. Also, I know that fat plays a large role in the causation of inflammation; do you think the foods listed provide two benefits? The food reduce inflammation, but also because all the foods listed are very healthy they most likely play a role in reducing the amount of fat.
You mentioned frozen fruit being as good as fresh. Are you referring to taste or the actual anti-inflammatory factor? So what I am asking is "By freezing food, such as the berries and vegetables or even meats, does is reduce the affect of the anti-inflammatories?" Would eating these items 'fresh' be better for you overall? Also, for the green tea, does it matter if it is cold or hot tea? My last question is about the grass fed chickens? Maybe I am a little ignorant but I didn't know chickens would eat just grass. I figured them as seed/grain feeders, or do you mean by grass fed that the seeds given to them are grass seeds? Sorry if I am confusing, it's just interesting to know.
I was wondering if you had done any research on foods that were surprisingly inflammatory. By "surprisingly" I mean foods that people otherwise consider healthy. I remember in one of our earliest papers it mentioned something along these lines, listing dairy products and whole grains as common causes of inflammation for some people. I know that people currently suspect that there is more of a problem with gluten sensitivity (see Celiac Disease) and lactose intolerance than we previously ever thought.
In response to the question regarding frozen fruits and vegetables; nutrient content and flavors are preserved at the same level as if eaten fresh. This is due to the flash freezing process that occurs shortly after harvesting, with most fruits and vegetables being picked at their peak of freshness before freezing. You can reduce bioavailability of nutrients through over heating/cooking of produce though.
Great post, and I was especially curious as well about the question of "super-inflammatory" foods. This might be really important for people who already suffer from diseases that have a strong inflammatory component.
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