Jan 29, 2016

We hear a lot about inflammation and how having inflammation in the body can wreak havoc on our health in many ways. 

Here are some of the top inflammation-fighting foods to help you feel your best and reduce any unwanted inflammation in the body.

Inflammation-Fighting Foods & Tips

 

• Fatty fish: Wild caught salmon, wild caught tuna - 6oz (all have omega 3's to help fight inflammation) Krill oil

 

• Nuts: especially walnuts (omega 3's) pecans, almonds - aim for 1/4 cup per day up to 1/3 cup (measure out since they are calorie dense)

 

• Teas: Matcha Tea (looks like green powder) is very high in antioxidants, herbal & loose leaf teas like green tea, roobios, etc all have antioxidants - drink them unsweetened (you can add a lemon wedge or place fresh fruit in it to flavor it)

 

• Dark chocolate (if you like it) should be at least 70% dark or higher for the most antioxidants – and have only a small amount such as one piece.

 

• Other sources of Omega 3's: ground Flaxseed 2tbsp/day if you don’t eat salmon or walnuts and Chia seeds.

 

• Fruits: blueberries, sweet red cherries, strawberries, really all of them

 

• Veggies: spinach, kale, collards, Swiss chard, dark green veggies like broccoli or asparagus and shiitake mushrooms are all high in inflammation fighting compounds.

 

• Fermented Foods: Kefir, kimchee, miso, tempeh, pickles, sauerkraut - Fermented foods can also help your body rid itself of harmful toxins such as heavy metals that promote inflammation.

 

• Whole grains are better than white enriched/processed grains - think quinoa, wild rice, millet, brown rice, barley, etc. however some people will have inflammation with grains as well.

 

•  Avoid processed & fried foods, anything that says "hydrogenated" in the ingredients list, things with added sugars for example "fruit flavored" yogurts have added sugars...you are better off buying plain, non-fat yogurt or Greek plain yogurt and adding a naturally sweeter fruit to it to sweeten it up (like mango, pears, bananas, pineapple).

•  Eat less red meats (like pork & beef) and more fish, seafood, or poultry like turkey or chicken

•  Cook with extra virgin olive oil or grape seed oil or walnut oil

 

Melanie Kluzek, Registered Dietitian for County Market

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