Anti-Inflammatory Super Foods

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.

Worst 10 Foods for inflammation

1. Sugar

Sugar in any form is inflammatory; even healthier choices like honey and molasses.  Try to eliminate and at the very least reduce dramatically sugar of any kind.  This includes candy, soda, desserts etc and look at your labels to see if there is high fructose corn syrup, or any other sugar added.  This is your WORST enemy in the battle against inflammation.

2. Processed white bread and rice

Since even whole grains are mild to moderately inflammatory, processed grains and rice and extremely inflammatory.

3. Corn and corn meal products

4. Potatoes

5. Poultry

Grain fed proteins always are more inflammatory than those on a natural diet.  Chicken and Turkey are no different in this trend.  If you want poultry try to buy organic or free range or both.  You will still have to cook it strategically to help with inflammation.

6. Banana and Mango

These fruits have many benefits, but both are foods to stay away from in trying to control your internal inflammation. They both have high glycemic indexes and you should stay away from foods with high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best ways to decrease inflammation

7. Margarine, Grape seed, Safflower, Cottonseed and Coconut oil
Look in the ingredient list of packaged items, these fats are all VERY INFLAMMATORY.  Look for packaged items made with Olive or Canola oil.

8. Farmed Salmon

Although farmed fish has the same amounts of omega 3's as wild fish, they are very different when it comes to inflammation.  Farmed fish are fed grains and meal and do not thrive off of the natural diet of algae and shrimp that comprise the diet of wild salmon.  So if you are working toward an anti-inflammatory diet steer clear of farmed salmon.  You are better off eating a lean portion of beef instead of eating farmed fish.

9. Most fruit and fruit juice

Although we are encouraged to increase our daily intake of fruits and vegetables, I would limit the fruit intake to only those fruits that are anti-inflammatory (strawberries and canteloupe) until you get your body's inflammation under control.  So, if you need to increase your intake, then increase the vegetables and not worry too much about increasing your fruit intake.

10.  ANYTHING DEEP FRIED




WEBSITES TO CHECK OUT:

Understanding the IF Factor

Resource for nutrition data