5 foods that fight inflammation
Certain nutrients have a cooling effect on disease-causing swelling and irritation
Inflammation is the body’s response to protect and heal. But when out of control, chronic inflammation causes or contributes to illness and disease ranging from skin disorders, joint pain and heart disease. Nadine Khoury, a registered dietitian at Medcan, discussed this in detail in a recent online seminar.
One of the best ways to reduce inflammation is through diet. What we eat can either heighten or lower inflammation, says Khoury. For example, processed foods high in sugar and saturated fat can spur inflammation. Trans fats and omega 6 fats like peanut and sunflower oil are also inflammatory culprits. What we eat matters, and here are the top 5 foods with nutrients that curb inflammation:
1) Fatty fish packed with Omega-3 fatty acids
Great sources include salmon, trout, arctic char, sardines (choose wild over farmed where possible) three times a week. If you aren’t a fish fan, try supplements rich in EPA and DHA type of Omega-3.
2) Bulk up on berries
Blueberries, blackberries, raspberries have been linked with prevention of arthritis and intestinal inflammation. Tart cherries – not a berry but an equally easy snack — have been linked with pain reduction in athletes.
3) Almonds and walnuts can reduce inflammation in as little as six weeks
Get fibre and Vitamin E by topping salads or snacking on almonds or walnuts to fight off and repair the damage caused by inflammation.
4) Dark leafy and pungent vegetables pack a protective punch
Cruciferous vegetables belong to the mustard family of plants and are rich in carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K; folate; and minerals. They also are a good fiber source. They include arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, radishes, rutabaga, turnips, watercress and wasabi.
5) Olive oil is also heart healthy
Scan your oil shelf and replace any corn, safflower, sunflower and peanut oils with extra virgin olive oil or avocado oil for cooking. Corn oil is packed with Omega-6 fatty acids that harden cell walls and clot the blood.
Other tips from Khoury include boosting healthy bacteria in the gut with prebiotics and probiotics and managing calorie intake.
