Inflammation shows that the body has a healthy defense system, but it is meant to be temporary. It is the way the body fights off viruses, bacteria and infections. However, long term inflammation is a problem as the body starts to damage healthy cells. This is the case in autoimmune diseases such as lupus, type 1 Diabetes and Crohn’s disease. If the inflammation continues, it can lead to chronic diseases such as Alzheimer’s, Heart Disease, Fatty Liver, Type 2 Diabetes and Cancer. Following an anti-inflammatory diet decreases inflammation and lowers the risk of disease. There is not one miracle food that will lower inflammation. Rather, you need a daily intake of foods chock full of nutrients such as vitamins, minerals and phytochemicals (naturally existing plant chemicals). Everyday work to fill your plate with a hefty dose of nutrient dense foods.
Below is a list of foods that are anti-inflammatory and can easily be added to your day. Chocolate - 70% or higher dark chocolate Dairy - Greek Yogurt - Kefir
Fatty Fish - Anchovies - Herring - Mackerel - Salmon - Sardines - Trout - White Albacore Tuna Fruit - Apple - Bananas - Berries - Cantaloupe - Cherries - Coconut - Red grapes - Grapefruit - Kiwi - Lemon - Lime - Mango - Oranges - Papaya
Grains - Brown Rice - Oats - Quinoa - Whole Grains - Sourdough
Spices - Anise - Curry - Fennel - Garlic - Ginger - Rosemary - Turmeric
Legumes - Dried Peas & beans, lentils - Peanuts
Nuts - Almonds - Hazelnuts - Pecans - Pistachios - Walnuts
Oils - Avocado, flaxseed & olive Oil
Protein - Bone Broth - Eggs
Seeds - Chia, flax, pumpkin, sesame & sunflower seeds
Soy Products - Edamame - Miso - Tofu
Tea - Black, Ginger, Green, Matcha & White Tea - Kombucha
Vegetables - Avocados - Beets - Broccoli - Butternut Squash - Carrots - Cauliflower - Collards - Kale - Eggplant - Kimchi - Potatoes - Red Bell Peppers - Sauerkraut - Shitake Mushrooms - Spinach - Tomatoes
Beware that there are foods that can promote inflammation. The general rule of thumb is to have as little of these foods as possible. Foods that work against you are highly processed meats, red meat, white refined flour products, sugar and high fructose corn syrup sweetened items. There is not one food that can lower your inflammation. Working to add foods known to be anti-inflammatory and limiting those that promote inflammation may make a difference. Change is a hard process that takes time, but in the end, you may feel better and have lowered your risk of disease. For more information, contact Jennifer. She sees clients in-person or by phone or video. To make an appointment call (413) 579 – 5450 or by email at jen@jenthedietitian.com