New Lifesaving Foods: The Anti-Inflammation Diet
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.
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