INCLUDE INFLAMMATION FIGHTING FOODS why? previous post.... inflammation; PCOS and your weight Inflammation, PCOS and your Weight Essential Fatty Acids
The right type of fats in our diets will impact pain and inflammation in a positive way.
Omega-3 oils that are found in cold water oily fish, walnuts, flax and pumpkin seeds will reduce inflammation. It may be beneficial to supplement the omega 3 oils with flax oil or fish oil capsules. Olive oil is another type of oil that won't promote inflammation.
Protein
Good protein choices include lean poultry and oily fish like tuna, salmon, and halibut. Omega eggs are a great source of protein and have higher levels of omega 3 oils than regular eggs. Walnuts, almonds, and legumes round out the list of healthy anti-inflammatory proteins.
Carbohydrates Stay away from the starchier carbs and avoid sugar altogether. Choose green leafy vegetables, green and brightly colored vegetables and fresh fruits.
Berries are a great choice, especially blueberries which are packed with anti-oxidants.
Apples and red onions are great sources of quercetin, which has strong anti-inflammator
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Cold Water Fish:
Salmon, halibut, mackerel, tuna, trout and other cold water fish contain lots of omega-3 fatty acids.
These fatty acids offset the production of arachidonic acid, a major pro-inflammatory compound. Instead, omega-3 fatty acids favor the production of compounds that inhibit inflammation. Eat at least 3 servings of fish every week, or take 1,000 mg of purified omega-3 oil daily.
Flax oil:
This oil works similarly to fish oil to help reduce inflammation. Use it in salads or in fruit smoothies, and never cook with it. It has a strong tendency towards oxidation when it is heated.
Ginger:
Ginger has been shown to be a powerful anti-inflammatory agent. Use it freely in your cooking or make a strong tea with it. It also helps reduce nausea and some forms of abdominal distress.
Whole Grains, Legumes, Soy Products:
These foods are great sources for protein without the pro-inflammatory arachidonic acid. Skinless chicken breasts may also be added since most of the pro-inflammatory fat is found in the skin.
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SUMMARY - Inflammation Fighters Nutrient Food Source
Omega-3 Fats
Salmon, herring, sardines, tuna, mackerel,
ground flax seeds,
walnuts, walnut oil,
pumpkin seeds, s
oy beans,
fortified eggs
prunes, dates, berries, plums, apricots, cantaloupe, grapes,
broccoli, spinach, orange sweet potatoes, chili peppers, green peppers, cucumber, zucchini, tomato products, turmeric, ginger root, cayenne pepper, cinnamon, nutmeg, curry, mustard, oregano, rosemary, sage, basil, mint, thyme, bay leaves, black pepper
Anthocyanins Blueberries, strawberries, cranberries, cherries
Quercetin Apples, onions, red wine, green tea
Curcumin Turmeric
Shogaols Ginger root
Isoflavones Soy beans, tofu, soy products
Resveratrol Red wine, red grapes, grape juice, peanuts, vegetables
Exercise is another factor that helps lower CRP levels, which indicates that it may help reduce inflammation. How exercise helps is not yet understood, but we do know that physically fit people have lower CRP levels than unfit people.
The chief fatty acid responsible for inflammation is one called arachidonic acid. A diet rich in arachidonic acid contributes to the cycle of pain and inflammation. Foods that are rich in arachidonic acid include animal meats, egg yolks, and shellfish. One step in stopping inflammation is reducing dietary intake of these foods.
But arachidonic acid (AA) can also be synthesized or produced by our bodies. To reduce the production of AA in our bodies we can increase our intake of “anti-inflammatory fats” such as EPA (eicosapentanoic acid) from fish, and ALA (alpha-linoleic acid) from sources including flax, pumpkin seeds, walnuts and soybeans.
Research has also shown that certain foods and spices can block the enzymes that fuel the process of pain and inflammation. These anti-inflammatory foods and spices include ginger, cayenne, turmeric, garlic & onion, rosemary, and herbs such as Boswellia (an Ayurvedic herb), wintergreen, licorice root, and black willow. Additional nutrients including Vitamin E and Quercetin (a natural anti-inflammatory found in foods such as citrus fruits, apples, onions, parsley, tea, and red wine) also inhibit enzymes that trigger inflammation.
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Take Vitamin A 5000 to 10,000 IU. This is best taken as mixed natural carotenoids.
Take multivitamin and mineral supplement (zinc is especially important – we recommend 15-50 mg per day for adults)
Balanced B complex vitamin
Vitamin E (400 to 800 IU a day in the form of mixed natural tocopherols.
Vitamin C (250 to 2000 mg a day)
Alpha Lipoic acid 100-300mg a day