Anti-Inflammatory Foods for Healing

Every single thing we put into our mouth is used as information by the body. We need to change our thought process to nutrition and realize that we make the ultimate decision on how our body functions each and every day. Many of us have issues with inflammation and the resulting dis-ease in our bodies. The good news is that each time we eat, we are able to make a positive impact on not only our inflammation levels, but also our overall health.

Put simply, inflammation is the body’s natural response to any injury or challenges within the body. Our immune system sends out cells to fight any foreign bacteria or to heal an injury. If inflammation becomes chronic,  it can lead to many health issues such as auto-immune disease, heart disease, mental health issues and certain cancers.

Let food be thy medicine, and let medicine be thy food.

– Hippocrates

Diet and Lifestyle

Diet and lifestyle play a major role in inflammation which means that we have a way to directly impact these levels. By tweaking our diet to include more antioxidant rich foods at each meal, we can begin to reduce our inflammation which will allow our bodies to function optimally.

If we are looking at what anti-inflammatory foods we should be including each day, it’s also vital to be aware of the foods that need to be limited. If everything we put into our mouth is important, then we need to be mindful of these types of food as they are potentially contributing to our inflammation levels:

• Highly processed foods. Many of the pre-packaged foods available are void of nutrition and also have many chemicals and additives that promote inflammation. Going back to simple foods that you can prepare yourself, or choosing products that have minimal processing will make a major impact.
• Trans Fats which are found in many types of fried food, cakes, cookies, and convenient food. This type of fat is artificial and not only increases inflammation but also raises levels of LDL (bad) cholesterol and lowers levels of HDL (good) cholesterol. This type of fat can increase the risk of heart disease.
• Processed meats such as bacon and deli meats are high in saturated fat and also have added nitrates and nitrites. The World Health Organization has listed processed meats as “carcinogenic to humans (Group I)” (a)
• Artificially additives such as sweeteners and flavor enhancers. Choosing more natural products and those that have less (or no) additives is really important. Wherever possible, buy organic and even better if you can buy directly from farmers markets.
• Alcohol consumption should be limited as it not only increases inflammation but can also damage your liver.
• Refined carbohydrates such as white bread, cakes, and pasta. The ingredients have been highly processed and there is little or no nutrition remaining. Not only will inflammation increase, but these products also wreak havoc on our blood sugar levels.

The Options

Thankfully, there are plenty of amazing options that will help to reduce inflammation and also boost our health tremendously. By choosing a diet that is full of the following anti-inflammatory foods, you are providing your body with the best possible chance to be healthy and vital.

• Fruit – and in particular, berries: Whole fruits are not only delicious, but also contain many vital phytonutrients for the body. When we drink juice, our blood sugar spikes due to the concentrated sugar levels. By choosing whole fruit rather than juice, you are consuming fiber which allows for slower absorption and stable blood sugar. Whole fruits are also packed with essential vitamins, minerals, and antioxidants with the added bonus of helping with satiety due to their bulk. Berries such as blueberries, raspberries and strawberries contain very high levels of antioxidants known as flavonoids so it’s a good idea to include them in your diet.
• Many vegetables are high in antioxidants such as leafy greens. By including spinach, kale, and other leafy greens you are not only increasing your antioxidant level but also vitamin K. Some other vegetables of note are broccoli, tomatoes, carrots, beets, red cabbage, and brussels sprouts. When incorporating a vast variety of vegetables into your diet every day, you will not only increase your consumption of antioxidants but also many vitamins and minerals. You get bonus points for growing any of your own vegetables!
• Nuts and seeds such as walnuts, flaxseeds and almonds not only reduce inflammation but also contain omega-3 fatty acids and magnesium.
• Whole grains such as brown rice, multigrain bread, quinoa, and millet offer numerous health benefits, one of which is reducing inflammation. They are nutrient rich and support cellular repair and also have a lower glycemic index which leads to a gradual increase in blood sugar. Whole grains are also an excellent source of dietary fiber which is crucial for digestive health and satiety.
• Legumes such as beans, lentils and chickpeas are an excellent source of plant-based protein. They contain antioxidants such as flavonoids, polyphenols and phytochemicals which help to reduce inflammation. Legumes are very high in soluble and insoluble fiber and have a low glycemic index which means they are also beneficial to digestion.
• Consuming fats such as avocado, olive oil, coconut oil, nuts and seeds which help to reduce inflammation and also support overall health and wellbeing. Many of these sources also include other benefits such as vitamins and minerals.
• Omega-3 fatty acids are essential to our survival and are highly beneficial not only to reduce inflammation, but for heart health, brain health and metabolic syndrome. Food such as walnuts, flaxseeds, chia seeds and certain fish such as salmon, mackerel and sardines are all excellent sources of omega-3 fatty acids which can be incorporated into our deity. If you prefer not to eat fish, there are many good quality omega-3 supplements available.
• Spices such as turmeric, ginger, cinnamon, cloves, and cayenne pepper possess anti-inflammatory properties and are easy to incorporate into your diet.

We get to make a choice with every single thing we eat. Making small changes to incorporate more antioxidant rich food into your diet will have significant long-term benefits for your health. Whether you start to add more veggies or salad to your meal, or have a smoothie for breakfast, every small step you take will help you to live a healthier and more vibrant life.

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Resource

(a) https://www.hsph.harvard.edu/nutritionsource/2015/11/03/report-says-eating-processed-meat-is-carcinogenic-understanding-the-findings/

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