Nutrition Stop - General Health - Foods to Fight Inflammation

Foods to Fight Inflammation

Remember the last time you cut your finger? Your body responded with pain, redness and swelling—all signs of inflammation. The same thing happens with a sprained ankle or a sore throat. Inflammation after an injury or illness is a sign that your body is responding appropriately. Inflammation is part of a healthy immune system response. But what we’re seeing a lot is an excess and inappropriate inflammatory response. Many people have low level, chronic inflammation which has been linked to a wide range of serious illnesses. Chronic inflammation may be fueled by a broad range of lifestyle factors that promote the production of inflammatory chemicals, including smoking, stress, being overweight, lack of exercise and you guessed it —diet. Most people eat too many foods that promote inflammation, and too few that reduce it. In general, a diet high in refined, processed foods and animal products causes the body to create inflammatory
compounds. A processed foods diet is also lacking antioxidants, which help the body fight inflammation.

Inflammation Busters
The good news: You can reduce inflammation by emphasizing foods that decrease the body’s production of inflammatory compounds, fight harmful free radicals and boost the immune system. Some to try are:

1. Salmon - Wild-caught salmon is high in omega-3 fatty acids which reduce inflammation. (Avoid farm-raised salmon; it’s higher in arachidonic acid, as well as PCB’s and other toxins.) Herring, mackerel and sardines are also rich in omega-3’s.

2. Walnuts - A source of omega-3’s, walnuts appear to counter some of the inflammatory processes that lead to heart disease. They are packed with other healthful compounds, including vitamin E, which is a powerful immune system booster.

3. Onions - Onions are high in Quercetin, a type of antioxidant that inhibits enzymes that trigger inflammation; onions also contain sulfur compounds that are used to manage the body’s immune system.

4. Blueberries - Blueberries are loaded with anthocyanins, a type of polyphenols antioxidant that boosts immunity and protects the body from free radical damage, which triggers inflammation.

5. Sweet potatoes - Sweet potatoes are rich in carotenoids, antioxidants that, like anthocyanins, boost immunity and minimize inflammation.

6. Spinach - Spinach is rich in inflammation-fighting carotenoids, as well as immune-boosting vitamin E.

7. Garlic - Like onions, garlic is rich in sulfur compounds that stimulate the immune system by boosting the activity of natural killer and T helper cells, which manage the immune system. Garlic is also a potent anti-inflammatory agent.

8. Pineapple - Bromelain, found in the pineapple stem, is an enzyme that decreases inflammation and has
some immune-enhancing effects. Pineapple is an excellent source of the antioxidant vitamin C.

9. Ginger - Fresh ginger root acts as an anti-inflammatory by inhibiting COX-2 enzymes, part of the chemical
pathway that produces inflammatory chemicals.

10. Turmeric - The key component in curry, turmeric contains curcumin, a compound that has anti-inflammatory effects; like ginger, it works as a COX-2 inhibitor.