By: Pamela Riggs at Shaklee Health Wise
The first nutrition course I ever took in college changed my life.
I was absolutely fascinated to learn what vitamins and minerals were and how
important they are for good health.
It was also about that time I finally understood what Hippocrates
meant when he said, “let food be thy medicine and medicine be thy food”.
Today, that saying is even more important as nutrition science has
come a long way since I took that first nutrition course.
Just think about inflammation, your body’s natural protective
response to illness or injury. In fact, a little inflammation under normal
circumstances can be a good thing.
When you cut yourself, you want your immune system to respond
quickly by sending white blood cells to your wound to fight off infection. But
a low-grade persistent state of chronic inflammation is not a good thing. In
this circumstance, white blood cells inappropriately move into tissues and
cause destruction.
In fact, chronic
inflammation has been linked to a whole host of health conditions from
type 2 diabetes and arthritis to heart disease, obesity, and Alzheimer’s
disease.
Thanks to the anti-inflammatory effects of certain foods, a
healthful diet can help you fight off inflammation, (Regular exercise, not
smoking, and losing weight are powerful tools, too.) Start by eating less of
the “bad stuff”— fast food burgers, French fries, and sodas, as well as sweets
such as cookies, cakes, and pies.
These highly processed foods loaded with fat, sugar, and salt
promote inflammation, while eating more of the “good stuff”—yes, more fruits,
vegetables, whole grains, and nuts—inhibits and protects against inflammation.
Here are some of my favorite anti-inflammatory foods:
Fish and walnuts. Salmon and tuna are great sources of
inflammation-fighting omega-3 fatty acids, as are walnuts. These foods help
offset the pro-inflammatory effects of omega-6 fatty acids, which are pervasive
in our diet. Omega-6 fats are found in eggs, corn, soy, and safflower oils.
Olive oil. Studies suggest consuming a
Mediterranean-style diet—a diet high in plant foods and olive oil—helps
decrease joint tenderness in people with rheumatoid arthritis.
Red wine and dark chocolate. Resveratrol, a phytonutrient
found in red wine, has been shown to inhibit inflammation, while the
consumption of dark chocolate, something I do almost daily, has been linked to
lower levels of C-reactive
protein (CRP), a biomarker of inflammation in the body.
Turmeric. Spice up your life. Turmeric, also known
as curry, is a traditional spice of Indian cuisine. In a recent pilot study,
supplemental turmeric helped reduce joint tenderness and swelling in people
suffering from rheumatoid arthritis.
Tart cherries. It’s cherry season and according to the
latest research, tart cherries may have the highest
anti-inflammatory content of any food. In a recent study, women with
osteoarthritis who drank tart cherry juice twice a day for
several weeks experienced a significant reduction in important markers of
inflammation.
Eating to fight inflammation could be one of the best things you
do for yourself. For your next meal, how about some salmon curry and a glass of
red wine, followed by some tart cherries covered in dark chocolate for dessert?
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