Top 10 Foods that Fight Inflammation
Alkaline foods that fight inflammation
Today's North American diet is heavily laden with refined, processed foods and animal products which all contribute to the inflammatory response. Antioxidants, on the other hand, help to fight inflammation while processed-foods lack the power and benefits of antioxidants. Inflammation in the body creates free radicals as a by-product which can further
irritate symptoms of inflammation which ultimately creates further inflammation. Thankfully by cleaning up your diet and incorporating foods that have natural anti-inflammatory properties, you can reduce some pain in your life.
1. Green tea contains a polyphenol called epigallocatechin gallate (EGCG) which studies suggest have anti-inflammatory properties. A study, conducted by University of Michigan, found that EGCG in green tea may help people with rheumatoid arthritis avoid inflammation and joint damage. An earlier study demonstrated that polyphenols in green tea could prevent the onset of arthritis. Green tea also contains flavanoids called catechins, which are believed to boost metabolism, inhibit fat absorption and reduce appetite. Green tea is also very alkalizing and a great substitution for acidic morning coffee.
2. Cranberries have potent anti-inflammatory properties making it far better and much healthier than aspirin. They are also jammed packed with antioxidants. They contain polyphenol antioxidants known as anthocyanins that boosts immunity and protects the body from free radical damage. Laboratory studies suggest that cranberries may inhibit growth and proliferation of breast, colon, lung and prostate tumors. Blackberries. strawberries and raspberries also demonstrate similar anti-inflammatory effects.
3. Grapes contain resveratrol in their skins which is a powerful antioxidant that fights inflammation. Red grapes also contain quercetin an antioxidant that prevents inflammation.
4. Broccoli is rich in calcium and vitamin C. It also has kaempferol which is another flavanoid linked to decreased inflammation. In addition broccoli has as a high ORAC value of 3083 making it an excellent antioxidant. Not to mention it is an amazing fat burning super food due to its high fiber, high nutrient, and low caloric level. It also contains omega 3 fatty acids. Eat broccoli as often as you can to stay lean and alkaline. Steam your broccoli for optimum digestion.
5. Walnuts are filled with vitamin E and omega-3 fatty acids, both of which aid in the anti-inflammatory response. Other great alkaline sources include almonds, sunflower seeds, poppy seeds, sesame seeds and hemp seeds. Seeds can easily be added to cereals, yogurt, oatmeal, granola, salads, spreads, and baked goods or simply eaten alone. Before eating nuts, it is best to soak them in water to remove the enzyme inhibitor in order to make them easier to digest. A 2005 study in the American Journal of Epidemiology (of more than 6,000 people) found those who ate the most nuts and seeds had the lowest levels of inflammatory markers in their blood.
6. Pineapple contains an enzyme called bromelain with fights inflammation and improves immunity. Pineapple is also good for treating bruises and swelling including the swelling associated with osteo-arthritis and rheumatoid arthritis symptoms Smell is the best way to determine the ripeness of pineapple. Ripe pineapples smell sweet and fresh. Avoid pineapples that smell slightly alcoholic, as they are beginning to ferment.
7. Spinach contains anti-inflammatory omega 3 fatty acids and is rich in vitamin E and carotenoids. Kale, chard, turnip greens, dandelion greens and mustard greens are also good. Add them to your green smoothies or simply mix in a salad. The stronger tasting greens can be sauteed, steamed or added to soups and stirfrys.
8. Sweet potatoes are filled with carotenoids that improve immunity and minimize inflammation. They also contain vitamin-C, iron, and phosphorus which are excellent for boosting immunity. Other good sources are carrots, winter squash, mangoes and papayas.
9. Onions contain an antioxidant called quercetin that inhibits enzymes that contribute to inflammation. Garlic is also good because it contains sulfur compounds that stimulate your immune system. Remember that raw garlic is best, but you can still benefit from cooking it. You can also try taking a garlic supplement. Just make sure that it is not the odorless kind. Odorless garlic has all of the beneficial properties removed. Read more...
20 Apr 2012
