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.)
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