What Causes Inflammation?
What researchers believe is that an overactive immune system results in the body being flooded with defense cells and hormones that damage tissues.
Dietary and environmental toxins may build up in the body, turning the immune system on and keeping it highly reactive.
Foods that promote inflammation are:
• Corn and soybean oils
• Pasteurized dairy
• Refined carbohydrates
• Conventional meat
• Trans fats
How to Reduce Inflammation
1. Eliminate all sources of inflammation from your diet. This includes rancid oils, sugars, conventional meats, pasteurized dairy, trans fats and sugars.
2. Begin incorporating one new anti-inflammatory food to your diet each day. Don’t be afraid to try new things.
A minimum of 4 to 5 servings per day of beets, carrots, cruciferous vegetables (broccoli, cabbage, cauliflower and kale), dark, leafy greens (collard greens, kale, spinach), onions, peas, salad greens, sea vegetables and squashes
3 to 4 servings per day of apples, blackberries, blueberries, cherries, nectarines, oranges, pears, pink grapefruit, plums, pomegranates, red grapefruit or strawberries
Drink purified water, sparkling water or unsweetened tea throughout the day
Beans and Legumes
1 to 2 servings per day of Ansazi beans, adzuki beans, black beans, black-eyed peas, chickpeas or lentils
5 to 7 servings per day of avocados, expeller-pressed organic canola oil, extra virgin olive oil, flaxseed, hazelnut oil, hemp seeds, high-oleic safflower or sunflower oils, sesame oil or walnut oil
Healthy Herbs and Spices
Unlimited amounts of basil, chili peppers, cinnamon, curry powder, garlic, ginger, rosemary, turmeric and thyme
1 to 2 servings per week of eggs, grass-fed meats, natural cheeses, organic poultry or yogurt
2 to 4 cups of green, oolong or white tea per day
1-2 glasses of organic red wine per day
Co-enzyme Q10, carotenoids, fish oil, selenium, vitamins C, D and E
Dark chocolate, fruit sorbet and unsweetened dried fruit
Though there are many grains, such as buckwheat and barley, that are considered anti-inflammatory and are also high in antioxidants and other nutrients, I don’t often recommend people consume large quantities of grains. Grains still turn to sugar in the body faster and are generally less nutrient dense than foods like vegetables.