Anti inflammatory Diet
We all know we are what we eat, and with inflammationbeing the common link between arthritis, heart disease, cancer and dementia, here are some ideas for developing an ant inflammatory lifestyle and eating well!
have a varied colourful diet
eat as much fresh food as possible, esp fruit and veg
minimise processed or fast food
healthy herbs and spices: turmeric, curry powder, cinnamon, bay leaf, ginger, garlic, chilli peppers, basil,
rosemary, thyme ; all anti inflammatory, some also promote circulation
healthy sources protein: in general try to limit animal protein, use more plant proteins eg beans, peas
if you eat chicken or eggs use free range or preferably organic, for their higher levels of omega 3’s and if organic, their lack of antibiotics/artificial hormones
beans: incl peas, chickpeas, red kidney beans, black beans, lentils – contain folic acid, magnesium, potassium, fibre. low glycaemic load food.
mushrooms: shiitake, maitake, oyster mushrooms. better cooked than raw. these mushrooms contain compounds that enhance immune system
fermented soy foods: miso, tamari, tempeh. contain isoflavones that have antioxidant activity, may be protective against certain types of cancer
healthy fats: nuts, esp walnuts and almonds, seeds, esp flaxseeds, EVOO (contains omega 3’s and 9’s, contain same anti inflammatory compounds as ibuprofen). avocadoes. sardines, wild salmon (tinned) herrings, mackerel.
reduce unhealthy saturated fats, eg margarines, cream, cheese. read your ingredients and avoid food products that list partially hydrogenated oils of any kind.
whole grains: digest slowly, prevent blood sugar fluctuations which can trigger inflammation. incl quinoa, brown or basmati rice, oats. when you eat pasta, just cook it til ‘al dente’, ie with a bite to it, as it has a lower glycaemic load
vegetables: dark, green leafy vegetables, esp dandelions, spinach, kale, cruciferous veg incl broccoli, cabbage, brussels sprouts, cauliflower. alliums incl onions, garlic, leeks, chives. all rich in carotenoids and flavonoids with both anti oxidant and anti inflammatory effects. eat a range of colours and choose organic, local and seasonal whenever possible
fruits: berries, citrus, red grapes, pomegranates, apples, pears, cherries. rich in flavonoids, carotenoids and vit c, all anti oxidant and anti inflammatory. eat a range of colours, and choose organic, local and seasonal whenever possible.