Foods that fight Inflammation
Foods that fight Inflammation:
Inflammation is part of the body’s immune response; without it, we can’t heal. But when it is out of control- it can damage the body.
Foods high in sugar and saturated fat can spur inflammation. They cause over activity in the immune system, leading to Joint pain, damage to the blood vessels and fatigue.
*Fatty Fish – Salmon, Mackerel, Sardines & Tuna are high in omega-3 fatty acids have been shown to help reduce inflammation. Although to reap the benefits you will need to eat fish several times a week or possibly consider a fish oil supplement.
*Whole Grains – The fiber content helps reduce the levels of C-reactive protein (a marker of inflammation in the blood) Consuming all of your grains as whole grains instead of refined can help keep inflammation at bay.
Vitamin E can play a key role in protecting the body from pro-inflammatory molecules called Cytokines. One of the best sources of Vitamin E is Dark Green Veggies such as spinach, kale & broccoli. These veggies also tend to have a higher concentration of vitamins & minerals like Calcium & Iron.
*Nuts – In particular Walnuts and Almonds. Almonds are rich in Fiber, Calcium & Vitamin E. All nuts are packed with antioxidants which can help the body fight off & repair the damage caused by inflammation.
The Isoflavones (estrogen like compounds) found in Soy products, may help to lower inflammation in women.
*Tomatoes – this night shade vegetable may help reduce inflammation in some people. Juicy red tomatoes are rich in lycopene which has been shown to reduce inflammation in the lungs & throughout the body. Cooked tomatoes contain even more lycopene than raw ones- so tomato sauce works well too….
* Ginger & Turmeric – Turmeric (the ingredient that gives curry its yellow colour) works in the body assisting to turn off NF-kappa B (a protein that triggers the process of inflammation) Ginger (when taken in supplement form) has shown to reduce inflammation in the intestines.
* Berries – Studies have shown that red raspberry extract helped prevent animals from developing arthritis, blueberries can help protect against intestinal inflammation & women who eat more strawberries have lower C-reactive protein levels in their blood.
Anti-inflammatory Chick Pea salad
Prep Time:10 mins
Cook Time: none
*2 x 500g tins Chickpeas
*1 Carrot Grated
*1/2 Red onion, diced
*1/2 Green bell pepper, diced
*2 tbspn Olive oil
*freshly ground black pepper
*1/4 C freshly chopped parsley leaves
1. Combine all ingredients in a large mixing bowl and toss
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