Calming the fires of inflammation in your body is a key component of promoting good health. Inflammation is emerging as a major culprit in the early stages of a growing list of diseases.
Making enlightened food choices provides an arsenal of disease-fighters and among those are selections with anti-inflammatory action.
Here are six top actions to boost your anti-inflammatory weaponry.
• Eat plenty of fruits and vegetables, especially colourful ones
Besides providing an assortment of antioxidants, colourful produce also offers anti-inflammatory action. Eating five or more servings per day is linked to reduced lower reading of inflammatory compounds in the blood such as C-reactive protein (CRP).
Having a variety of fruits and vegetables allows you to consume assorted anti-inflammatory substances. For example, berries contain different ones than are found in brassica vegetables such as cabbage and broccoli.
But don’t skip paler options such as celery or apples and onions, both of which contain quercetin, another compound which counters inflammation.
• Up your omega-3 fat intake
Omega-3 fats from both plant and animal sources can fight off inflammation. Go for flaxseeds, walnuts and canola oil along with cold water fish like salmon, sardines and mackerel. And while you’re at it, aim for less in the way of omega-6 fats like corn and soybean oil as they are thought to be pro-inflammatory. (I’ll have more on omega-6 and omega-3s in the coming weeks.)
• Love your legumes
Besides having a low glycemic index (which is linked to anti-inflammatory action), these foods supply a range of compounds that can also act to calm down inflammation.
• Go for pro and prebiotics
Friendly bacteria, besides supplying an assortment of health perks, also counter inflammation in the gut leading to a lower risk of diseases such as colon cancer.
• Enjoy some java or green tea
Both coffee and green tea appear to possess anti-inflammatory power. In a recent German study, researchers analyzed the blood of coffee drinkers during periods of abstaining from the beverage as well as when they were consuming it regularly and found reduced readings of inflammatory compounds in the blood during the coffee drinking phase. It’s speculated that this effect may be partially responsible for the observed protective effect of coffee in the development of diabetes.
Scientists also speculate that it’s the anti-inflammatory properties of coffee that are responsible for the protective link of coffee to the risk of Parkinson’s disease.
What’s your take on anti-inflammatory eating? Please share in the comment section below.