Reduce Inflammation With These Key Foods
Inflammation. It’s not just for
health headlines.
It’s a fact.
Scientists are measuring levels
of inflammation in our bodies and finding that it can be pretty bad for our
health; this is especially true when it's chronic (i.e. lasts a long time).
Inflammation has been linked to
obesity, heart disease, Alzheimer's, and diabetes, just to name a few.
But, instead of writing all about
what it is, how it's measured, and where it comes from; why don't I focus on
some foods packed with anti-inflammatory antioxidants that are proven to help
reduce it?
Here are my top anti-inflammatory
food recommendations:
Anti-inflammatory Food #1:
Berries, Grapes, and Cherries
Why save the best for last?
Perhaps the most amazingly delicious anti-inflammatory foods are a sweet
favorite of yours?
Berries, grapes, and cherries are
packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g.
manganese).
Oh, and did I forget to mention
their phytochemicals (phyto=plant)? Yes, many antioxidants such as
"anthocyanins" and "resveratrol" are found in these small and delicious
fruits.
In fact, berries, grapes, and
cherries may be the best dietary sources of these amazingly healthy compounds.
Anti-inflammatory Food #2:
Broccoli and Peppers
Broccoli is a cruciferous
vegetable that contains the antioxidant "sulforaphane." This
anti-inflammatory compound is associated with reduced risk of heart disease and
cancer.
Bell peppers, on the other hand,
are one of the best sources of the antioxidants vitamin C and quercetin.
Just make sure to choose red peppers over the
other colors. Peppers that are any
other color are not fully ripe and won't have the same anti-inflammatory
effect.
I pack these two super-healthy
vegetables together in this week's recipe (see below).
Anti-inflammatory Food #3:
Healthy Fats (avocado, olive oil, fatty fish)
Fat can be terribly inflammatory
(hello: "trans" fats), neutral (hello: saturated fats), or
anti-inflammatory (hello: "omega-3s"), this is why choosing the right fats
is so important for your health.
The best anti-inflammatory fats
are the unsaturated ones, including omega-3s. These are linked to a reduced
risk of heart disease, diabetes, and some cancers.
Opt for fresh avocados, extra
virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g.
salmon). Oh and don't forget the omega-3 seeds like chia, hemp, and flax.
Anti-inflammatory Food #4:
Green Tea
Green tea contains the
anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known
as EGCG.
EGCG is linked to reduced risk of
heart disease, certain cancers, obesity, and Alzheimer's.
Drinking steeped green tea is
great, but have you tried matcha green tea? It's thought to contain even higher
levels of antioxidants than regular green tea.
Anti-inflammatory Food #5 -
Turmeric
Would a list of anti-inflammatory
foods be complete without the amazing spice turmeric?
Turmeric contains the antioxidant
curcumin.
This compound has been shown to
reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes
properties.
I've added it to the broccoli and
pepper recipe below for a 1-2-3 punch, to kick that inflammation.
Anti-inflammatory Food #6:
Dark Chocolate
Ok, ok. This *may* be slightly
more decadent than my #1 pick of berries, grapes, and cherries.
Dark chocolate, with at least 70%
cocoa is packed with anti-inflammatory antioxidants (namely
"flavonols"). These reduce the risk of heart disease by keeping your
arteries healthy. They've even been shown to prevent "neuro-inflammation"
(inflammation of the brain and nerves). Reducing neuro-inflammation may help
with long-term memory, and reduce the risk of dementia and stroke.
Make sure you avoid the sugary
“candy bars.” You already know those aren’t going to be anti-inflammatory!
Conclusion
There are just so many amazingly
delicious and nutritious anti-inflammatory foods you can choose. They range
from colorful berries, vegetables, and spices, to healthy fats, and even
cocoa.
You have so many reasons to add
anti-inflammatory foods to your diet to get your daily dose of
"anti-inflammation."
Recipe (Broccoli, Pepper,
Turmeric): Anti-inflammatory Quinoa
¾ cup dry quinoa (pre-rinsed)
2 tbsp coconut oil1 medium onion,
diced1 bell pepper, chopped1 dash salt½ tbsp turmeric1 dash black pepper
2 cups broccoli, chopped
In a saucepan place 2 cups of
water and bring to a boil. Reduce heat and add the quinoa and simmer until the
water is absorbed (about 10-15 minutes).
Melt coconut oil in a skillet.
Add diced onions, turmeric, pepper and salt, and lightly sauté for a few
minutes.
Add broccoli and lightly sauté
for 5-6 minutes, until it becomes softened.
Add the cooked quinoa and stir
everything together.
Serve & enjoy!
Tip:
Add some cayenne pepper or curry spice for an extra spicy kick.
References:
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