Inflammation. It’s not just for health headlines.
It is real, it is a thing.
Scientists have been measuring levels of inflammation in our bodies for a while and are finding that it can be pretty terrible for our health; this is especially true when it’s chronic inflammation (i.e. lasts a long time).
Inflammation has been linked to obesity, heart disease, Alzheimer’s, diabetes..and that’s just to name a few.
But, instead of telling you all about what it is, how it’s measured, and where it comes from; I’m going to focus on letting you know about some foods packed with anti-inflammatory antioxidants that are proven to help reduce it.
Here are my top anti-inflammatory food recommendations:
Anti-inflammatory Food #1: Berries, Grapes, and Cherries
Why do people always say to save the best for last? Well I am going to hit the ground running and start with my favourite anit-inflammatory foods first (you’re welcome!). Maybe they are a sweet favourite of your too!
Berries, grapes, and cherries are jam packed with fibre, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).
Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as “anthocyanins” and “resveratrol” are found in these small and scrumptious fruits.
In fact, berries, grapes, and cherries may just be the best dietary sources of these amazingly healthy compounds.
Anti-inflammatory Food #2: Broccoli and Capsicums
Broccoli is a cruciferous vegetable that contains the antioxidant “sulforaphane.” This anti-inflammatory compound is associated with reduced risk of heart disease and cancer which can only be a good thing I think.
Capsicums, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.
You should choose red capsicums over the other colours available. Capsicums that are any other colour are not fully ripe so they will not have the same anti-inflammatory effect.
I pack these two super-healthy and delicious vegetables together in this week’s recipe (see below).
Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)
Fats can either be terribly inflammatory (hello: “trans” fats), neutral (hello: saturated fats), or anti-inflammatory (hello: “omega-3s), this is why choosing the right fats to consume is so important for your health.
The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These fats are linked to a reduced risk of heart disease, diabetes, and even some cancers.
The best options for foods containing unsaturated fats are fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don’t forget the omega-3 seeds like chia, hemp, and flax.
Anti-inflammatory Food #4: Green Tea
Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.
EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s.
Drinking steeped green tea is great, but have you tried matcha green tea before? It’s thought to contain even higher levels of antioxidants than regular green tea. Why not give it a go and let us know what you think.
Anti-inflammatory Food #5 – Turmeric
What list of anti-inflammatory foods would be complete without listing the amazing spice turmeric?
Turmeric contains the antioxidant curcumin.
This compound has been shown to reduce the pain associated with arthritis, as well as having anti-cancer and anti-diabetes properties.
I’ve added it to the broccoli and capsicum recipe below for a 1-2-3 punch, to kick that inflammation.
Anti-inflammatory Food #6: Dark Chocolate
Ok, ok. This *may* be just slightly more decadent than my #1 pick of berries, grapes, and cherries. Just. J
Dark chocolate (made with at least 70% cocoa) is packed with anti-inflammatory antioxidants (namely “flavonols”). These antioxidants reduce the risk of heart disease by keeping your arteries healthy. They’ve even been shown to prevent “neuro-inflammation” (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.
Make sure you avoid those sweet and sugary chocolate bars though. You know those ones aren’t going to be anti-inflammatory!!
Conclusion
There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose from. They range from yummy berries to vegetables, and spices, healthy fats, and even cocoa (believe it on not!).
You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of “anti-inflammation” that it would just be silly not too!
Recipe (Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa
Serves 2
¾ cup dry quinoa (pre-rinsed)
2 tbsp coconut oil
1 medium onion,
1 red capsicum, chopped
1 pinch salt
½ tbsp turmeric
1 pinch black pepper
2 cups broccoli, chopped
In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).
Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.
Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.
Add the cooked quinoa and stir everything together.
Serve & enjoy!
Tip: Add some cayenne pepper or curry spice for an extra spicy kick.
References:
https://authoritynutrition.com/13-anti-inflammatory-foods/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/
https://authoritynutrition.com/matcha-green-tea/
http://neurotrition.ca/blog/brain-food-essentials-cacao
http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/