January 17, 2019
Nutrition Education: All About Inflammation
The Inflammation Fighters are the foods that that can help you to reduce inflammation in the body, while on the other hand, Inflammation Boosters are the foods and substances that have the opposite effect. Foods marked with an asterisk (*) are also known to cause or worsen leaky gut syndrome.
*INFLAMMATION FIGHTERS*
Green leafy vegetables (spinach, kale)
Bok choy
Celery
Beets
Broccoli
Bell peppers
Garlic
Fatty fish (mackerel, salmon, tuna, sardines)
Apples
Strawberries
Blueberries
Tomatoes
Cherries
Oranges
Almonds
Walnuts
Olive oil or coconut oil
Raw oats
Miso
Raw honey
Dark chocolate
Turmeric
Ginger
Rosemary
Chia and flax seeds
*INFLAMMATION BOOSTERS*
Refined sugar*
White bread*
White pasta*
White rice*
Milk*
French fries
Potato chips
Deep-fried foods
Grain-fed meat
Processed meats (bacon, hot dogs)*
Tropical fruits
Soy*
Soy oil*
Canola oil*
Corn oil*
Hydrogenated fats*
Baked goods
Preservatives*
Artificial flavors*
Artificial sweeteners*
Soda and sweetened drinks*
Alcohol*
Smoking
Prescription medications
Antibiotics
Supplements to Fight Inflammation
Vitamins A, B, C, D and E
are known to have anti-inflammatory properties and can reduce inflammation associated with various illnesses. A calms the immune system and limits inflammation, while C and E also act as antioxidants to
fight damaging free radicals.
Alpha Lipoic Acid
is a fatty acid important for metabolism and energy production. It has an antioxidant effect and reduces inflammation associated with insulin resistance and liver disease. (Not recommended for pregnant
women.)
Curcumin
is a component of turmeric that can increase inflammation in diseases like diabetes, cancer, arthritis, metabolic syndrome, and inflammatory bowel disorders. It should be taken with piperine for optimal absorption.
(Not recommended for pregnant women.)
Fish oil contains omega-3
which decreases inflammation associated with heart disease, diabetes and cancer. (Not recommended for people taking blood thinners without medical approval.)
Resveratrol
is an antioxidant that reduces inflammation caused by heart disease, insulin resistance, gastritis, ulcerative colitis, and other conditions. It’s also known to lower triglycerides and blood sugars in obese people. (Not
recommended for people taking blood thinners without medical approval.)
Spirulina
is an algae with antioxidant properties. It reduces inflammation, leads to healthier ageing, and strengthens the immune system. It may also increase levels of adiponectin, a hormone involved in blood sugar regulation and fat metabolism. (Not recommended for people with immune disorders.)
You might also like
Cat Came in with a big goal, she set her bar high and did not let anything stop her from making progress. Since the start what truly stood out about Cat is her consistency and honesty. She’s lost 18 lbs/8.4% of Body Fat mass in just 4 months while increasing muscle mass by 3lbs and is only 3lbs away from her long term goal! In the workouts she is always pushing herself and regardless of if it is a good or bad day, you will find her trying to go up in weight and going all out in the workout finishers.
Within 6 consistent months at IPT’s Semi Private Program, Diana is down 17.9 lbs and 8.8% body fat! The greatest thing about Diana is she always steps up to the challenge in front of her. From the beginning, she set a big goal and didn’t let anything hold her back from getting there. She quickly implements feedback to progress forward. Her consistency in and outside the gym has been incredible
Within 5 consecutive months in IPT’s 1:1 Program, Simon has lost 23.3 lbs of BFM, 29.9 lbs of total weight! Simon always comes in with high energy and a positive attitude. He made big progress in dropping body fat and getting stronger!