Reduce inflammation with these key foods

Chronic, low-level, inflammation is an underlying factor in weight gain, obesity, diabetes, accelerated aging, cardiovascular disease, most cancers, Alzheimer’s, and Parkinson’s. Inflammation’s negative effects become more prominent as we grow older, but it can very easily be tamped down if we make wise dietary choices that supply our bodies with the nutrients and balance they so often desperately need.

What is inflammation?

Inflammation is the body’s first response to trauma and stress. It’s what keeps us alive in a hostile world. Too little inflammation can lead to infection, but too much can lead to allergies and auto-immune illnesses, among other conditions.

Chronic inflammation compromises your health and creates a negative environment in the body.   As Dr. Oz explains, “Inflammation, a process meant to heal, can often become a danger; chronic inflammation causes heart attacks, stroke and even cancer.” In most circumstances, if we can control inflammation, we can control disease.

Food vs. inflammation

As is the case for many health conditions, our food is the medicine that can rebalance our bodies. Dr. Barry Sears of the renowned Zone Diet notes that “our diet can also activate as well as resolve our internal inflammatory responses.”

Unfortunately, the Standard American Diet (SAD), which most people consume, is largely pro-inflammatory. It provides us with the wrong fats and carbs and deprives us of the protective elements found in fruits, vegetables, herbs, and spices. Consuming white rice, white flour, and white sugar does nothing to help the case because the more white foods you put on your plate, the more inflammation you create.

For example, acid-forming foods tend to reduce the efficiency of our muscles and our ability to expend energy. Switching to alkaline-forming foods can help diminish pain from inflammation due to poor food choices and reverse nutritional deficiencies.  With alkaline foods, muscles are given the tools to work as they should, with far less force needing to be expended.

Certain lower-glycemic foods, as well as foods high in omega-3 fatty
acids and antioxidants, can decrease inflammation or protect tissues from
inflammatory damage. It’s also really important to avoid fats that are high in omega-6 fatty acids, which generally tend to increase inflammation. High doses of fish oil have been clinically proven to be a beneficial source of omega-3 fatty acids that work against major chronic diseases and other illnesses.

One way of approaching the inflammation challenge is to create an “anti-inflammatory plate” for your daily meals. That plate can be made up of 1/3 lean protein, 2/3 veggies and/or fruits, a small amount of healthy fat, and a limited amount of whole, complex carbs in their natural, unprocessed form.

I want to encourage you to give inflammation more of your attention, so here are six of my top food-based recommendations to conquer inflammation.

Anti-inflammatory food #1: Berries, grapes, and cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are among your sweet favorites (and mine)! Berries, grapes, and cherries are packed with fiber, antioxidant vitamins such as vitamin C, minerals like potassium and manganese, and phytochemicals (compounds produced by plants).

Antioxidants such as anthocyanins (the pigments that give red, purple, and blue plants their rich coloring) 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 and natural plant compound sulforaphane. This anti-inflammatory compound is associated with a reduced risk of heart disease and cancer.

Bell peppers are one of the best sources of the antioxidants vitamin C and quercetin.  Choose red peppers over the other colored peppers, which are not fully ripe and won’t have the same anti-inflammatory effect. These two super-healthy vegetables–broccoli and peppers-are starring in this week’s recipe (see below).

Anti-inflammatory food #3: Healthy fats (avocado, olive oil, fatty fish)

Fat can be terribly inflammatory (trans fats), neutral (saturated fats), or anti-inflammatory (omega-3 fatty acids). This is why knowing how to choose the right fats is so important for your health.

The best anti-inflammatory fats are unsaturated, including omega-3 fatty acids, which are linked to a reduced risk of heart disease, diabetes, and some cancers. Opt for fresh avocados, extra virgin olive oil, small fish like sardines and mackerel, and wild-caught fish like salmon. Do include omega-3-fatty-acid-rich superfood seeds like chia, hemp, and flax.

Anti-inflammatory food #4: Green tea

Green tea contains the anti-inflammatory compound EGCG, also known by its scientific name, epigallocatechin-3-gallate. EGCG a catechin and polyphenol, is linked to a 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, the compound that gives turmeric its numerous health benefits. It boasts anti-cancer and anti-diabetes properties and has been shown to reduce the pain of arthritis. I’ve added it to the broccoli and pepper recipe below.

Anti-inflammatory food #6: Dark chocolate

This anti-inflammatory food might be slightly more decadent than my #1 pick: berries, grapes, and cherries. Dark chocolate, made from at least 70% cocoa, is packed with anti-inflammatory antioxidants named flavonols that reduce the risk of heart disease by keeping your arteries healthy. Flavonols have even been shown to prevent neuro-inflammation, or inflammation of the brain and nerves. Reducing neuro-inflammation may help preserve long-term memory and reduce the risk of dementia and stroke.

Make sure you avoid sugary chocolate bars! You already know that they aren’t going to be anti-inflammatory, and there’s no dark chocolate there; only milk chocolate.

Recipe: Anti-inflammatory quinoa with broccoli, pepper, and turmeric

Serves 2

Ingredients

• ¾ cup dry quinoa (pre-rinsed)
• 2 tbsp coconut oil
• 1 medium onion, diced
• 1 bell pepper, chopped
• 1 dash salt
• ½ tbsp turmeric
• 1 dash black pepper
• 2 cups broccoli, chopped

Directions

1. 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).
2. Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.
3. Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.
4. Add the cooked quinoa and stir everything together.
5. Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra kick.

How do you fight inflammation in your body? Which are your go-to anti-inflammatory foods?