- Berries: Raspberries, blueberries, cranberries
- Green leafy vegetables: Lettuce, spinach, Swiss chard, endive, mustard greens
A Answers (6)
Mehmet Oz, MD, Cardiology, answeredThe following superfoods can help reduce inflammation symptoms:Helpful? 2 people found this helpful.
Natasha Turner, Alternative & Complementary Medicine, answered
Foods that can reduce inflammation in the body include healthy fats, spices, fresh produce, fiber and protein. In this video, naturopathic doctor Natasha Turner, ND, shares some of these foods and her special anti-inflammation smoothie recipe.
Sue Hitzmann, Fitness, answered
The foods that can reduce inflammation, especially the kind that affects joints, include foods rich in antioxidants (like berries), omega 3s and whole grains. In this video, fitness expert Sue Hitzmann describes some anti-inflammatory food sources.
Eva Cwynar, MD, Endocrinology, Diabetes & Metabolism, answeredInflammation can be reduced by choosing an anti-inflammatory diet. The list that follows includes anti-inflammatory foods:
- Bell peppers
- Black currants
- Bok choy
- Brussels sprouts
- Cayenne pepper
- Chili peppers
- Dark chocolate (at least 70% cacao)
- Extra virgin olive oil
- Green beans
- Green onions
- Green tea
- Pineapple (fresh)
- Rainbow trout
- Snapper fish
- Striped bass
- Sunflower seeds
- Sweet potatoes
- Turnip greens
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The following guidelines can reduce inflammation in the body:
- Eat plenty of fruits and vegetables.
- Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts
- Eat plenty of whole grains such as brown rice and bulgur wheat
- Eat lean protein sources such as beans, lentils, legumes, soy products, chicken; cut back on red meat and full-fat dairy foods
- Minimize saturated and trans fats
- Avoid refined foods and processed foods
- Alcohol in moderation
- Add a variety of spices, especially ginger and curry
Livia Ly, Nutrition & Dietetics, answered
Foods rich in omega-3 fatty acids are anti-inflammatory. Omega-3 is found in:
- Extra-virgin olive oil
- Nuts (walnuts)
- Seeds (flaxseeds)
- Seafood (sardines, salmon, tuna and cold water fish)
- Soybeans and tofu
- Some leafy green vegetables (Romaine lettuce, spinach, collard greens)
This nutrient is used to build prostaglandins and leukotrienes that are responsible to fight against inflammation.
Antioxidants such as flavonoids and carotenoids are also anti-inflammatory. They are found in foods with deep pigmentation.
- Flavonoids are in apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans, and tomatoes.
- Carotenoids are in carrots, sweet potatoes, spinach, kale, collard greens, papaya, bell peppers, and tomatoes.
In addition, pineapple also contains a digesting enzyme called bromelain that has anti-inflammatory activity
On the other hand, foods rich in omega 6 have an inflammatory role. Western diets have a typical omega-6: omega-3 ratio in excess.
- Omega 6 is found in vegetable oils, such as: corn, safflower, sunflower, canola, palm, soybean, and rapeseed; also in white flour, white rice and white sugar, as well as processed foods that contain synthetic flavorings, colorings and preservatives.
We DO need omega-6 though.
FYI, the DRIs (AI) for omega 6 are:
- Male 19-50y 17g/day
- Female 19-50y 12g/day
DRIs (AI) for omega 3 are:
- Male 19-50y 1.6g/day
- Female 19-50y 1.1g/day
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