Follow us on Pinterest
Welcome! Log In | Register |
Log In with

New Lifesaving Foods: The Anti-Inflammation Diet

  • Comment Comments (10)
  • Print Print

Anti-Inflammatory Foods

Here are some of the most effective anti-inflammatory foods:

Fish, Canola Oil, Walnuts. These foods are high in omega-3, another type of polyunsaturated fat, which, unlike omega-6, can help counteract inflammation. In fact, in a 2004 study in the Journal of the American Medical Association, people placed on a Mediterranean diet that included foods high in omega-3 had less inflammation, lost more weight, metabolized insulin better, and had healthier blood vessels than people who ate just as healthfully but weren't on this diet. Most Americans don't get nearly enough omega-3 in their diets. Aim for more than two grams of omega-3 a day, from both plant and fish sources. A three-ounce serving of salmon has 1.2 grams and one ounce of walnuts contains 2.6 grams.

Olive Oil, Peanut Oil, Nuts, Avocados. These foods are rich in monounsaturated fat. Monos on the whole appear to be anti-inflammatory and are already associated with improving the body's cholesterol balance. But olive oil may have some unique anti-inflammatory powers as well, according to research at the Monell Chemical Senses Center in Philadelphia. Taste experts there noticed that extra-virgin olive oil produces a "bite" in the throat similar to that of ibuprofen, a nonsteroidal anti-inflammatory drug. In tests, they discovered a compound in olive oil called oleocanthal that may fight inflammation in a way similar to that of NSAIDs.

Fruits, Vegetables, Whole Grains. These foods provide a different inflammation defense: antioxidants, which may affect inflammation in the same way that closing the damper affects a fire. Antioxidants include vitamins A, C, and E, as well as phytonutrients like carotenoids (found in orange and yellow vegetables such as carrots and sweet potatoes) and flavonoids (found in red and purple fruits such as apples, berries, and grapes). Look for produce with deeper or brighter colors, which tend to contain the most antioxidants. According to government recommendations, you should eat two cups of fruit and two and a half cups of vegetables every day, choosing from a variety of colors throughout the week.

Herbs, Spices, Teas. Cinnamon, curry, dill, oregano, ginger, and rosemary are all concentrated sources of antioxidants that can fight inflammation. Most teas are also chock-full of them, including the green, black, white, and oolong varieties.

Next:  Are You at Risk?

 

What do you think of this story?  Leave a Comment.

What do you think? Review this story!
7944997196
9be1ceae wrote:

Hemp hearts and chia seeds are also extremely good sources for Omega 3's

9/12/2013 04:38:06 PM Report Abuse
cmlee12254782 wrote:

An excellent article on how foods can help play a part in helping with anti-inflammatory diseases.

1/5/2012 03:55:25 PM Report Abuse
cphillips371 wrote:

Love reading all this. Nutrition is fascinating!

8/16/2011 06:46:44 AM Report Abuse
sumandmom wrote:

Sent this to my sister...this sounds like her problems to a 'T'. I sure hope it helps her. Thank you for the heads up about inflamation.

8/14/2011 05:20:10 PM Report Abuse
carmalea28 wrote:

I thought this story was very informative. I eat this way as regularly as possible. Also, drink green teas daily.

8/12/2011 11:04:23 AM Report Abuse

Add your comment

You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook

Go Shopping