Inflammation is the body’s natural response against a foreign stimulus. The response quickly repairs the body from any damages (1). This can be from something minor like a paper cut, pollen, or a small burn, or something larger like a fall or a virus. It is like a 24/7 security system. The problem arises however when inflammation is continuous and constant. Processed foods like refined carbohydrates, sugar-sweetened beverages, and red meats cause inflammation (2). One keynote to remember is that research has not proven that inflammation causes chronic diseases. Research has shown that inflammation is an underlying factor and is at increased risk for heart disease, Alzheimer’s disease, stroke, and many cancers (2). The way to minimize this risk is to eat a variety of dietary sources with antioxidants, and polyphenols as well as other good components. Take a peek below at the 5 simple foods that you should add to your shopping cart to combat inflammation:
Tea
Is superior to coffee because it has more antioxidants and polyphenols. Green and white ones have the highest levels (3). Don’t be afraid to tweak around till you find your favorite one.
Olive oil
It is time to retire the canola and vegetable oil and replace it with extra virgin olive oil. Its smoke point is around 374–405°F which makes it suitable for cooking. Olive oil has a property called oleocanthal which behaves similarly to ibuprofen aka Advil (4).
Cherry juice
A study has shown that 12 weeks of tart cherry consumption lowers the levels of systolic blood pressure (BP) and cholesterol (5). The same researchers did another study analyzing cherry juice and the effect it has on the biomarkers in inflammation. The participants drank 480 ml of cherry juice daily for 12 weeks. The outcome was that the CRP marker decreased by 25 %. C reactive protein is a blood protein and is a biomarker for acute inflammation. Tart juice is available in almost any grocery store. Make sure it is the 100% juice kind.
Beets
This dark red root vegetable is unique because it has betanin and violaxanthin which have antioxidant and you guessed it, inflammatory properties (3). To begin with beets you can add them as a garnish and grate them into soups and salads just make sure to peel the skin off first. This vegetable is very versatile to cook: Bake, roast, steam, and pickled are just a few ways.
Fatty fish
Fish is the perfect source for omega 3 and omega 6. The body uses these two omega branches to create signaling molecules called eicosanoids (3). The system is involved in inhibiting inflammation and other immune responses. Fish is one of those food groups that are often left at the wayside. Tuna and shrimp can be easily added to salads. Garlic butter salmon is an easy dinner.
Bonus:
Not a fan of fish? Try adding flaxseeds which have omega 3’s and fiber.
Links to sources:
https://nutrition.org/inflammation-what-is-it-and-how-can-my-diet-and-behavior-affect-it/
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Book: Plant Based Sports Nutrition Link to purchase: https://www.amazon.com/Plant-based-Sports-Nutrition-Strategies-Performance/dp/1492568643
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