Dr. Scott Collie D.C.C.N

Categorized | Eating Right

12 Foods That Reduce Inflammation (Part 1)

Chronic inflammation almost always lurks beneath the surface of blood sugar issues and excess weight.

This type of inflammation also increases the risk of coronary heart disease, stroke, diabetes and cancer, the top killers in our nation today. If you want to know if your body is carrying inflammation, a comprehensive blood test can give someone a good idea of the severity of this and where you may be heading. Many foods like processed sugars, high-glycemic starches, non-grass fed beef, dairy and glutinous foods increase inflammation in our bodies, just as they raise blood sugar.

Good news, though: Many foods have anti-inflammatory properties. This week we’ll talk about 6 the best starting with…

1. Salmon.
Coldwater fish, including salmon, contain anti-inflammatory fats called omega-3s.
Wild salmon has more of these super-healthy fats than does farmed salmon.
Shopping tip: All salmon from Alaska is wild, whereas Atlantic salmon is usually farmed.
Herring, sardines, and tuna also contain omega-3s.

2. Grass-fed beef and other animal foods.
As opposed to traditional, grain-fed livestock, meat that comes from animals fed grass also contains anti-inflammatory omega-3s, but in lower
concentrations than coldwater fish. Free-range livestock that graze in pastures build up higher levels of omega-3s. Meat from grain-fed animals has virtually no omega-3s and plenty of
omega 6’s which are inflammatory fatty acids.

3. Coconut oil.
Coconut oil has many anti-inflammatory effects on the body. The health benefits of coconut include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and has properties such as antimicrobial, antioxidant, antifungal and antibacterial.

4. Salads.
Dark-green lettuce, spinach, tomatoes, and other salad veggies are rich in vitamin C
and other antioxidants, nutrients that dampen inflammation.
Suggestion: Opt for olive oil-and-vinegar salad dressing (vinegar helps moderate blood sugar),
and skip the croutons.

5. Cruciferous vegetables.
These veggies, which include broccoli, cauliflower, cabbage, brussels sprouts, radishes, bok choy, collard greens and kale, are loaded with antioxidants and phytochemicals known to have anti-cancer fighting properties. They also contain the enzyme Cytocrome P450 which is responsible for detoxification of drugs, toxins and hormones in our bodies thus reducing the inflammatory effects they may have on us. They are especially potent when eaten raw.
***For those with a thyroid condition and iodine deficiency it is recommended to restrict cruciferous vegetable and if you are going to eat them to make sure to cook them and not eat them raw

6. Cherries.
A study in the April 2006 Journal of Nutrition showed that eating cherries daily can
significantly reduce inflammation and are known to reduce uric acid levels thus alleviating gout. Cherries
are also packed with antioxidants and relatively low on the glycemic index.

Leave a Reply