Foods in your pantry that fight inflammation

Submitted by support on Tue, 04/24/2012 - 03:09

Foods in your pantry that fight inflammation. 

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Inflammation is a reaction of tissue to irritation, injury, or infection. Symptoms of inflammation include pain, swelling, red coloration to the area, and sometimes loss of movement or function. We commonly think of inflammation as the painful component of arthritis. Can the foods you eat have an impact on inflammation? Some experts believe it's possible.

Your pantry is full of options for inflammation and inflammatory conditions.

  • Fats and Oils.
  •  Omega-3 fatty acids :
  •     cold-water oily fish
  •     flax seeds, hemp seed, chia seed and pumpkin seeds
  •   monounsaturated fats
  •    olive oil, avocado and nuts
  •    other healthful oils include rice bran oil, grape seed oil, and walnut oil.
  • Fruits and Vegetables.
  •   Whole fruits, berries and vegetables
  • Foods rich in:
  •    vitamins
  •    minerals
  •    fiber
  •    antioxidants
  •    phytohemicals.
  • Protein Sources.
  •    lean poultry
  •    fish
  •    seafood (fatty fish offer protein as well as omega-3 fatty acids).
  • Soy and soy foods are now a concern because most of soy is GMO
  • However, tofu and tempeh, and other legumes, can be used as plant-
  • based protein sources.

Some favourites are:

  1. • Broccoli – cooked or raw, broccoli quickly goes to work on inflammation too
  2. • Carrots – they aren’t just for Bugs Bunny… enjoy them raw as a snack or on your salad
  3. • Dry roasted almonds – grab a handful of these tasty pain fighters for a snack
  4. • Jalapeno peppers – chop these up raw into your salsa for a great kick and pain relieving power
  5. • Olive oil – just a single tablespoon drizzled on your salad has as much pain fighting power as an entire half cup of broccoli (Note: not all oils are great for inflammation; some are better transporters; or astringent; etc.
  6. • Raw spinach – hope you love salads because adding some raw spinach to it will pump up your body’s ability to fight off systemic inflammation
  7. • Wild Alaskan salmon – my all-time favorite inflammation fighting food… wild Alaskan salmon is a heavyweight champion in a small package – a 3oz portion can fight inflammation as well as 6 cups of raw spinach!

Foods to avoid, when you are suffering from inflammation:

  • • high-fat processed meats: bacon, sausage, deli meats
  • • nightshade vegetables: tomatoes, pepers, eggplant - controversial
  • • processed foods
  • • red meats
  • • refined white flours: bread, pasta, cakes, dounuts
  • • sugars: sodas, pastries, candy, rich desserts, and pre-sweetened cereals
  • • Trans fats & saturated fats

Supplements include:

  • Glutathione accelerators (glutathione doesn't cross the membrane, so you have to use a good accelerator)
  • Omega 3’s (make sure they are not GMO)
  • Vitamin D (be careful products do not have any stearates in them)
  • Magnesium (make sure you use the right mangesium)

References:

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