Age related illnesses, Diets, Inflammation | July 18, 2019 | Author: Naturopath
We know that inflammation is important to us to defend against disease and disorders and initiate the healing process, but when inflammation does not resolve it can contribute to the development, progression and complications of chronic diseases such as type 2 diabetes, cardiovascular disease, Alzheimer’s disease and obesity.
Oxidative stress and inflammation are believed to be the underlying etiological factors to the development of obesity-related chronic diseases. Adjusting the diet to include certain foods and eliminate or reduce others can help modulate inflammation, reduce symptoms and minimise the development of disease. Certain foods have been studied for their value as antioxidants and anti-inflammatory.
Certain fish contain long-chain fatty acids (EPA/DHA) which have been found to reduce inflammation that leads to cardiovascular disease, metabolic syndrome, kidney disease and diabetes. Fish to include are salmon, sardines, mackerel, anchovies and herring.
Eat more fish and less meat.
Let's be honest, we know that most foods from nature provide an abundant supply of heatlh-supporting nutrients such as vitamins, mineral. fibre and phytochemicals. Some have been studied for these values.
Berries especially blueberries, strawberries, rasberries, blackberries; and pomegranates have been associated with antioxidant, anti-inflammatory and analgesic effects. These highly coloured fruits are full of nutrients – vitamin, minerals, fibre and antioxidants (polyphenols) – called anthocyanins. These compounds can help reduce inflammation, support the immune system and reduce the risk of developing heart disease.
Red grapes contain an ingredient called resveratrol, beneficial due to its anti-inflammatory properties for the potential treatment and prevention of atherosclerosis, cardiovascular and cerebrovascular diseases. Resveratrol may also help reduce obesity. Grapes also contain the anti-inflammatory and antioxidant compounds, anthocyanins.
Apples are rich in polyphenols, which provide antioxidant properties, mediation of cellular processes such as inflammation, and modulation of gut microbiota.
Pineapple contains bromelain, offering anti-inflammatory, antithrombotic and fibrinolytic affects, anticancer activity and supporting immunity, wound healing and circulation.
Oranges contain compounds called polyphenols which have been studied for their effect on recuing inflammation.
Broccoli and brussel sprouts are the particular vegetables of this group which offer the most benefit. These vegetables contain compounds called isothiocyanates which exert an effect which results in attenuation of inflammation and oxidation. Whilst not always favourites on the plate, it is good to include in the daily diet to help avoid cancers and cardiovascular diseases.
Leafy greens such as spinach, kale and collard offer antioxidant activity.
Beetroot constituents offer potent antioxidant, anti-inflammatory and chemo-preventive activity.
Include a variety of fresh fruit, vegetables and legumes in your diet every day to harness the anioxidant and anti-inflammatory value.
Nuts contain a variety of fatty acid, proteins, fibres, vitamins, minerals, carotenoids and phytosterols with potential antioxidant action. Don’t use too many as they also have a high calorie content. Best choice walnuts, almonds, pistachios and pecans.
The consumption of nuts (especially walnuts) has been associated with a reduced risk of coronary artery disease (CAD) and associated factors; impaired vascular function, dyslipidaemia, non-fatty liver disease and hypertension; through a range of different mechanisms attained from their nutritional content.
Nuts have a beneficial influence on gut microbiota
Seeds. Include chia and flaxseeds which are high in fibre and omega-3-fatty acids. Flaxseeds need to be ground to release the omega content.
Turmeric is one particular spice which has had many studies for its ability to lower inflammation. The active ingredient is curcumin. The amounts needed to have a notable effect on inflammation would possible be too great if just trying from a food source, however it is still a flavoursome additive to meals.
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Ginger. There are many scientific studies supporting ginger in its role in reducing inflammation. It also has value in the reduction of pain and as an antibacterial.
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Many spices have value for health. Cinnamon, saffron, chilli and clove are some others which can be added to meals. Click Here for more ways to spice up your life.
Green Tea contains many antioxidants and a particular substance called epigallocatechin-3-gallate (EGCG) which inhibits inflammation in the body and has been shown to reduce the risk of Alzheimer’s disease, heart disease and cancer. EGCG is also beneficial for weight loss and obesity.
Cacao is the raw form of cocoa (what chocolate is made from). Cacao contains flavanols, bioactive compounds, associated with the prevention of chronic diseases associated with inflammation, oxidative stress and metabolic disorders.
Interesting – coffee contains polyphenols and other anti-inflammatory compounds which may have a protective effect.
Diet should be based on nutritionally-rich plant food, unrefined unsaturated oils, whole-grains, nuts, seeds and fish and reduced in meat and processed fats.
By consuming foods which help reduce inflammation you will be contributing to the health of the body over-all, improving mood, sleep and health risks associated with chronic inflammation.
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