CHRONIC INFLAMMATION AND FOOD CHOICES

At a glace:

Foods that decrease inflammation: Foods rich in omega 3, omega 9, potassium, manganese, beta carotene, vitamin C, vitamin E, and foods that promote gut health- live culture foods, fiber. [1]

Foods that promote inflammation: Processed foods, sugary foods, fried foods, refined carbohydrates (white flour products), red meat, margarine, saturated and trans fats, MSG, gluten, casen, aspartame, alcohol, foods high in omega 6 (if intake is not proportional to omega 3 or 9) [2] [3]

Foods to eat for decreased inflammation:

1. Tumeric-I use in smoothies, it can also be sprinkled on food
2. Flax seed- I use ground flax seeds in smoothies, it can also be sprinkled on food
3. Olive oil
4. Salmon
5. Sardines
6. Cod
7. Tuna
8. Tomatoes
9. Spinach
10. Bok choy
11. Kale
12. Sea weed
13. Bananas
14. Apples
15. Almonds
16. Avocado
17. Broccoli
18. Blueberries
19. Cherries
20. Strawberries
21. Pineapple
22. Carrots
23. Oranges
24. Walnuts
25. Almonds
26. Beans
27. Quinoa
28. Garlic
29. Onions

How it works: We have already discussed how omega 3 helps reduce inflammation here but it also turns out potassium and manganese also decrease inflammation in the body. [4] When we take in potassium helps stimulate the adrenal glands which secrete anti-inflammation hormones. Sugar (aka high-fructose corn syrup, glucose, sucrose, corn syrup, lactose, malt syrup, maltodextrin, maltose, caramel and agave nectar) increases cytokines, which amp up immune response by continually signalling for immune activity. [2]

Additional resources:

https://www.verywell.com/anti-inflammatory-foods-2505929

http://health.usnews.com/health-news/family-health/articles/2009/11/02/chronic-inflammation-reduce-it-to-protect-your-health

http://articles.mercola.com/sites/articles/archive/2013/03/07/inflammation-triggers-disease-symptoms.aspx

http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

http://goodfoodeating.com/6206/anti-inflammatory-food-index/