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Healthy Eating Menus
Foods to eat to decrease inflammation
12:09 PM PST - 11/13/2008
by: Terry Weyman, D.C., C.C.S.P. Foods to eat to decrease inflammation and help with pain associated with conditions such as Arthritis and Fibromyalgia
Polyphenols. These inflammation-dampening phytochemicals are found in colorful kits like blueberries, blackberries, strawberries, and raspberries, which also contain flavonoids called anthocyanins that protect against oxidative damage. Keep no-sugar-added cranberry juice (such as Ocean Spray's 100% Cranberry Blend) on hand, along with jars of sour cherries. Quercetin. This anti-inflammatory compound and natural histamine inhibitor is the most powerful kind of flavonoid. Excellent sources include red grapes, red and yellow onions, garlic, broccoli, and apples.
Antioxidants. These nutrients protect the body from free radicals, which trigger inflammation. Carrots and orange winter squash supply beta carotene; bell peppers are high in vitamin C; tomatoes are rich in lycopene. Leafy greens, such as spinach and kale, are also abundant in antioxidants.
Omega-3 fatty acids, Thanks to anti-inflammatory properties, omega-3s provide significant benefit to patients with chronic inflammatory diseases, according to a report in the Journal of the American College of Nutrition. The most potent omega-3s are found in seafood, especially coldwater fish like salmon (preferably wild), tuna, and mackerel. Stock your pantry with canned anchovies and sardines and jars of marinated herring to add to meals. Vegetarian sources of omega-3s include flaxseed oil, dark greens, and walnuts.
Oleic acid. Almonds and macadamias (or their oils) contain this omega-9 fatty acid, which helps omega-3s do their job. Olive oil, which contains oleic acid, is best for everyday cooking. If you prefer safflower or sunflower oil, which are normally placed in the pro-inflammatory camp, buy high-oleic versions. "Balanced" oils, such as those from Spectrum Naturals, are available in minimally processed forms, always a better health choice than refined oils. Canola oil, however, is a refined oil that contains a noteworthy amount of omega-3s and oleic acid.
Curcumin. Turmeric, an Indian spice that gives curry its orange-yellow color, contains curcumin, one of the most powerful anti-inflammatory compounds in nature, says Michael T. Murray, N.D., author of Encyclopedia of Natural Medicine. (Other spices with anti-inflammatory properties are ginger and rosemary.)
See recipes for : Ceviche with Salmon and Scallops, Melon with Organic Strawberry-Ginger Sauce and Open-Faced Chicken Taco under Healthy Eating Menus. |
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