Top 10 Anti-inflammatory super foods
1. Olive oil
In one study, they determined that 3 Tablespoons full of olive oil was equal to 200mg tablet of ibuprofen. Unfortunately, the calories add up quickly, so use olive oil in place of other fats. I make my own mayonnaise out of olive oil. There are other oils that offer anti-inflammation benefits, but to make it easy on you use olive oil and buy packaged items that are stored in olive oil
2. Garlic
Garlic has so many benefits, they just are too numerous to list. Eat often and in any form, powdered, minced, fresh, pickled, etc.etc. Use this and the next two miracle herbs on the list often and in everything!!
3. Ginger
Ginger has been found time and again to be a herbal medicinal product that shares pharmacological properties with non-steroidal anti-inflammatory drugs and has been repeatedly confirmed.
4. Turmeric
There are a lot of herbal suppliments that are mainly comprised of or include turmeric for inflammation. But just have fun with it and put it in the food!! Make your own curry as this is a primary ingredient of most mixes. But beware...EVERYTHING turns yellow..fingers, bowls....etc.
I will have a spice mix available soon that gives explosive anti-inflammatory benefits per tsp...and tastes great too.
5. Nuts
Nuts are also a surprising inflammation fighter. I use a lot of Almonds and peanuts in my cooking, and have the butters always available. Make sure that the butters do not have other ingredients that could counter-act the benefits. (See fatal foods for oils that are VERY bad). Macadamia and Brazil nuts are also a great source of anti-inflammatory agents. Nuts always make a great snack.
6. Salmon and Salmon Oil
Always choose WILD salmon, not farmed fish. Other deep see fish are also very anti-inflammatory, like Tuna, and Mahi Mahi, etc. However, because salmon do not typically have the warnings associated with high mercury levels, that is where I would start. We will have more about other fish that have anti-inflammatory benefits.
Salmon Oil....again I choose Salmon oil for the very reasons listed above...mercury. Try Carlson’s available in many health food stores and choose the one with the highest DHA and EHA per tablet.
http://www.carlsonlabs.com/p-157-salmon-oil.aspx
7. Cruciferous Vegetables
Anything in the cabbage family, choose the ones you like the most and eat them daily. I will be posting some recipes in the future to help.
Cabbage
Broccoli
Cauliflower
Greens
Watercress
Brussel sprouts, etc
8. Peppers – hot and sweet
All types of peppers are very beneficial in fighting inflammation. I use sweet bell peppers in salads and stir-fries. In addition, use hot peppers in everything. Tabasco is a great way to easily add this inflammation powerhouse to the diet, it is pure chilis. Therefore, if you like hot you are on the right track.
9. Onion
Onions are in the same category as garlic and are very beneficial so don't forget to add onions to every dish you make.
10. Strawberries and Cantaloupe
I wanted to add a fruit to my list, so I was able to find two that are great in many ways. Both Strawberries and Cantaloupe are anti-inflammatory unlike most fruits, which are mildly inflammatory. So if choosing a fruit and at risk chose these two. Once your inflammation is under control, you can add other fruits to your diet.
In one study, they determined that 3 Tablespoons full of olive oil was equal to 200mg tablet of ibuprofen. Unfortunately, the calories add up quickly, so use olive oil in place of other fats. I make my own mayonnaise out of olive oil. There are other oils that offer anti-inflammation benefits, but to make it easy on you use olive oil and buy packaged items that are stored in olive oil
2. Garlic
Garlic has so many benefits, they just are too numerous to list. Eat often and in any form, powdered, minced, fresh, pickled, etc.etc. Use this and the next two miracle herbs on the list often and in everything!!
3. Ginger
Ginger has been found time and again to be a herbal medicinal product that shares pharmacological properties with non-steroidal anti-inflammatory drugs and has been repeatedly confirmed.
4. Turmeric
There are a lot of herbal suppliments that are mainly comprised of or include turmeric for inflammation. But just have fun with it and put it in the food!! Make your own curry as this is a primary ingredient of most mixes. But beware...EVERYTHING turns yellow..fingers, bowls....etc.
I will have a spice mix available soon that gives explosive anti-inflammatory benefits per tsp...and tastes great too.
5. Nuts
Nuts are also a surprising inflammation fighter. I use a lot of Almonds and peanuts in my cooking, and have the butters always available. Make sure that the butters do not have other ingredients that could counter-act the benefits. (See fatal foods for oils that are VERY bad). Macadamia and Brazil nuts are also a great source of anti-inflammatory agents. Nuts always make a great snack.
6. Salmon and Salmon Oil
Always choose WILD salmon, not farmed fish. Other deep see fish are also very anti-inflammatory, like Tuna, and Mahi Mahi, etc. However, because salmon do not typically have the warnings associated with high mercury levels, that is where I would start. We will have more about other fish that have anti-inflammatory benefits.
Salmon Oil....again I choose Salmon oil for the very reasons listed above...mercury. Try Carlson’s available in many health food stores and choose the one with the highest DHA and EHA per tablet.
http://www.carlsonlabs.com/p-157-salmon-oil.aspx
7. Cruciferous Vegetables
Anything in the cabbage family, choose the ones you like the most and eat them daily. I will be posting some recipes in the future to help.
Cabbage
Broccoli
Cauliflower
Greens
Watercress
Brussel sprouts, etc
8. Peppers – hot and sweet
All types of peppers are very beneficial in fighting inflammation. I use sweet bell peppers in salads and stir-fries. In addition, use hot peppers in everything. Tabasco is a great way to easily add this inflammation powerhouse to the diet, it is pure chilis. Therefore, if you like hot you are on the right track.
9. Onion
Onions are in the same category as garlic and are very beneficial so don't forget to add onions to every dish you make.
10. Strawberries and Cantaloupe
I wanted to add a fruit to my list, so I was able to find two that are great in many ways. Both Strawberries and Cantaloupe are anti-inflammatory unlike most fruits, which are mildly inflammatory. So if choosing a fruit and at risk chose these two. Once your inflammation is under control, you can add other fruits to your diet.
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