Anti-Inflammatory foods

      Are there foods that can help control inflammation?  In our bodies we can have low-grade inflammation that can simmer along for years before raising its ugly head as cancer, diabetes, rheumatoid arthritis or even heart disease.  There are foods that can help fight this low grade inflammation as described in Tame the Flame of Inflammation.   

      1. Broccoli – not just broccoli but other vegetables in the cruciferous family – kale, Brussel sprouts, help lower inflammation.  The antioxidants in these foods seem to provide the benefits.  If you don’t like broccoli plain, add a cheese sauce, or put some in soups, on salads, in stir-fry dishes.  

      2.  Wheat berries and whole wheat – many people are shunning wheat and thus the benefits whole wheat can provide.  Wheat berries and whole wheat provide a polyphenol antioxidant that can lower inflammation.  Add some wheat berries to your cereal or salad.   

      3.  EVVO – not sure what EVVO is?  Extra Virgin Olive Oil which contains oleocanthal which has similar anti- inflammatory properties to ibuprofen but a much more natural way to get the anti-inflammatory benefit.  And add olives to your diet.     

      4.  Salmon – already known as a heart-healthy food and a brain food, salmon also offers eicosapentaenoic acid, which is an omega-3 fat with healthy benefits one being it is anti-inflammatory.   

      5.  Nuts – a handful of nuts a day is a healthy habit.  Brazil nuts provide offer a heart healthy fat, a good source of many vitamins and minerals and lowers inflammation.  Walnuts and flaxseed provide omega-3 fats which are also anti-inflammatory.   

      6. Yogurt – provides calcium, vitamin D and probiotics – all good for your health.  The bacteria in yogurt seems to help inhibit inflammation.  

      7.  Grapefruit – not the grapefruit diet but having some grapefruit in your diet offers flavonoid antioxidants which are anti-inflammatory.   

      8.  Spices: Turmeric, paprika– herbs and spices contribute essentially no calories but offer numerous health benefits.  It is the curcumin in turmeric, that offers anti-inflammatory benefits.  Paprika has capsaicin, a natural anti-inflammatory.  You can also get capsaicin from red peppers, cayenne pepper, garlic and ginger.    

      9.  Lentils – green black or brown lentils.  Or add peas and beans to your diet.  Try adding four servings a week to your diet to lower inflammation.   

     10. Mushrooms – add to salads, pizza. White button mushrooms, especially eaten raw, helped lower inflammation.

One may not be able to add all these foods to their diet, but try to add some each week.  

Sources:  Tame the Flame of Inflammation, 11 Food Dos and Don'ts to Tame Inflammation   Image source:  yogurt