Antiinflammatory Foods
- From: "flashpoint46@xxxxxxxxx" <flashpoint46@xxxxxxxxx>
- Date: Sat, 9 Feb 2008 17:17:21 -0800 (PST)
junk foods, high-fat meats, sugar and fast foods will
increase inflammation in your body. This is partially
due to the unhealthy fats used in preparing and
processing these foods, especially trans fats and
saturated fats. Processed meats such as lunch meats,
hot dogs and sausages contain chemicals such as
nitrites that are associated with increased
inflammation and chronic disease.
Saturated fats are also found in meats, dairy products
and eggs. While all of these foods are important
source of minerals and vitamins, you don't need the
extra saturated fat. These foods also also contain
fatty acids called arachidonic acid. While some
arachidonic acid is essential for your health, too
much arachidonic acid in the diet may make your
inflammation worse. Be sure to choose low fat milk and
cheese and lean cuts of meat, which will not promote
inflammation.
Diets high in sugar have also been associated with
inflammation, obesity and chronic disease such as
diabetes. Eliminate high sugar foods such as sodas,
soft drinks, pastries, presweetened cereals and candy.
Another possible source of irritation comes from the
nightshade family of plants
Whole fruits and vegetables are important to eat for
their vitamins, minerals, and natural antioxidants,
however some vegetables like potatoes, tomatoes, red
and green bell peppers, the "hot" peppers such as
chili and paprika, and eggplant may actually make pain
from inflammation worse. These vegetables are part of
the nightshade family of plants and contain a chemical
alkaloid called solanine. Solanine can trigger pain in
some people. While there isn't any formal research
findings that back the claim about nightshade plants,
you can avoid them for a few weeks to see if your pain
and symptoms of inflammation improve.
Can the Foods You Eat Make a Difference in Chronic
Pain?
Choose Antiinflammatory Foods
Adding foods that reduce inflammation will improve how
you feel and help to decrease your risk for chronic
diseases. Here are some suggestions.
Fats and Oils
The right types of fats in your diet will impact pain
and inflammation in a positive way. Omega-3 essential
fatty acids are very powerful antiinflammatory agents.
They are found in cold water oily fish, walnuts, flax
seeds, canola oil and pumpkin seeds. Adding omega-3
fatty acid supplements from flax oil or fish oil may
also help reduce inflammation, just be sure to speak
with a doctor or nutritionist before taking larger,
therapeutic doses of any supplement, or follow label
instructions.
Olive oil is another type of oil that will reduce
inflammation. In fact, olive oil has been shown to
reduce the risk of cardiovascular disease, and will
help to reduce pain.
Other healthy oils include rice bran oil, grape seed
oil, and walnut oil.
Protein
Your body needs protein to build healthy body tissues.
Good protein sources include lean poultry, fish and
seafood, nuts, legumes and seeds. Red meats may
trigger inflammation, so cut back on fatty red meats.
When you do eat red meat, choose lean cuts of bison,
venison and other game meats, or the lowest-fat cuts
of beef, preferably grass-fed beef.
Soybeans, tofu, and soy milk are three great sources
of soy proteins that may help to reduce your pain and
inflammation.
Carbohydrates and Fiber
Most of your carbohydrates should come from whole
grains, vegetables and fruits. The bread, cereal and
pasta in your diet should be mostly be 100% whole
grain products. Whole grains are excellent sources of
fiber, and a high fiber diet will reduce your
inflammation.
Choose green leafy vegetables, green and brightly
colored vegetables and lots of fresh whole fruits. You
should eat at least five and preferably more servings
of fruits and vegetables each day. Green vegetables
and whole fruits are also important as sources of
dietary fiber.
Berries are also a great food choice, especially
blueberries and strawberries which are packed with
anti-inflammatory phytochemicals and anti-oxidants.
The pigments in brightly colored fruits, vegetables
and berries contain many phytochemicals that have
antiinflammatory properties. One example is quercetin,
which is found in apple and red onion skins and has
strong antiinflammatory properties.
Healthy Beverages
Your body needs water in the form of foods and
beverages every day. The simplest and maybe best form
of water is fresh drinking water. Other good fluid
sources include 100% fruit juices, herbal teas,
vegetable juices and low fat milk. About 20% of the
water you need every day will come from the foods you
eat.
Antiinflammatory Diet Tips
Over all, when you are choosing antiinflammatory foods
to help reduce your inflammation and pain, choose
fresh foods instead of heavily processed foods. Here
are some tips:
Breakfast could be oatmeal served with fresh berries
and walnuts, with a cup of soy milk.
Snack on whole fruits, nuts, seeds, and fresh
vegetables throughout the day instead of cookies and
candy.
Eat more fish and less fatty red meat.
Stay away from deep fried foods and bake or stir fry
your meals instead.
Choose green, orange, and yellow vegetables for your
side dishes.
Drink plenty of water, fresh 100% fruit and vegetable
juices, herbal teas and green tea.
.
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