7 of The Best Anti-Inflammatory Foods to Reduce Chronic Inflammation – Healthy Food And Sport Tips

Inflammation can cause everything ranging from acne to Alzheimer’s and from digestive problems to obesity. And even though research still supports this theory, remember that inflammations may actually be good. When the body notices illness or injury, our immune system goes in full swing, sending lymphatic fluid, T cells and white blood cells to the scene. Blood and water flood in to eliminate the toxins. This attack of antibodies causes increases the pain, circulation, and swelling, which actually helps our body fight off the infection and illness. Inflammation can occur externally, as a response to bruises, bumps, scratches, and scrapes, or internally, to fight diseases and infections.

This type of inflammation—also known as acute inflammation—is a quick immune response that ends as soon as the injury has healed. So what does it have to do with food? Research suggests that eating the wrong kinds of foods also causes inflammation, not the acute variety, but the chronic kind—and that, by definition, doesn’t go away. Over time, chronically inflamed organs and tissues start to degenerate, toxins build up, and our organs are depleted of vital nutrients. All of this eventually takes its toll, potentially damaging the intestines, heart, kidneys, pancreas, joints, skin, and bones.

“A diet that’s high in inflammatory foods causes a constant, low-grade inflammation in the body,” says Elson Haas, MD, author of The False Fat Diet (Ballantine Books, 2001). “If the immune system is preoccupied fighting this constant inflammation, it’s not as able to help protect the body against other things that can pop up, such as abnormal cells in a breast or prostate tissue.” According to Haas, “modern diseases are merely symptoms of the underlying issue of inflammation, which is just the body trying to heal itself; the question is, ‘from what?’”

The Diet That Does a Body Bad

Generally, the choice of food we make determine whether our body remains in the state of disease. Our fast and busy lifestyles force us to consume fast foods that lack vital nutrients and contain inflammatory ingredients, like sugars, trans-fats, refined starches, hydrogenated oils, artificial sweeteners and processed meats.Such diet increases the blood sugar and can cause the body to stop reacting to the hormones that regulate fat.

According to Barbara Rowe, modern foods can confuse our bodies. Because they are new to the human diet – introduced in the past 70 years-inflammation is a natural immune reaction to them.

But even those that avoid junk food still need be careful about the ratio of good fats they consume. We all know about omega-6 and omega-3 fatty acids. The omega-3 fats are the least consumed in the US while omega-6 fatty acids predominate.

Thanks to all packaged foods we consume most of us consume around 30: 1 ratio of omega-6 fatty acid to omega-3s. And because omega-6s can cause inflammations, the excess intake may cause minor inflammation.

The inflammation causes oxidation of LDL, the bad cholesterol, and it becomes sticky and more likely to build up on the artery walls, leading to heart diseases. Including omega-3 can counteract the harm of the omega-6s and prevent LDL oxidation.

Other Inflammation Activators

Inflammation can be a result of immune response or allergy to various food. You may be eating healthy, but if your body has an allergic response to them, triggering inflammation, which usually manifests itself by bloating, gas, or pain.

For example, some dietitians think the nightshade family of plants—potatoes, tomatoes, and eggplant—may actually make inflammation worse. These veggies contain an alkaloid called solanine that can trigger joint pain in some people, especially those with arthritis. If you’ve experienced this sort of pain, don’t eat these vegetables for a few weeks to see if your symptoms improve.

Another cause of inflammation is an acid-alkaline imbalance in the body. Experts agree that an acidic pH leads to toxicity that creates an unfriendly environment for the healing of inflamed cells. To alkalize the body, stay away from refined foods, coffee, black tea, alcohol, sugar, and fruit juice; moderate your intake of meats, dairy, grains, and fruits; and increase your consumption of all kinds of vegetables, spices, and beans. For more information on healing spices, see “Spice Up Your Health.”

Foods to Calm Inflammation

Luckily, we have access to the perfect inflammation treatment: anti-inflammatory food. Such food reduces the inflammations and provides essential nutrients for maintaining a healthy body weight and increases the energy level. Incorporate these foods into your diet:

– Chili Peppers. The capsaicin contained in Serrano, cayenne, jalapeño, and all other chili peppers act as a natural anti-inflammatory treatment. Capsaicin inhibits the enzyme COX-2, which causes inflammation in arthritis as well as other inflammatory diseases.

– Onions and Apples. They contain quercetin, the natural inhibitor of histamine that fights off environmental allergies which cause inflammation. Quercetin can be found in the apple peel, so purchase organic apples and consume them whole.

– Pineapples. They contain bromelain – anti-inflammatory compound which contains enzymes that suppress inflammation by minimizing the swelling. This compound loses its anti-inflammatory properties when heated, so chose fresh pineapple instead the canned variety.

– Dark, Leafy Green Vegetables. These good-for-everything veggies contain alpha-linolenic acid, an omega-3 that has similar anti-inflammatory benefits as the omega-3s found in fish.

– Flaxseeds, Walnuts, Pumpkinseeds. Like dark, leafy greens, these nuts and seeds also contain all-important omega-3s. Choose raw nuts, not toasted, because roasting temperatures destroy omega-3s. For a “toasted” nut taste, soak nuts in water overnight and use a dehydrator to give them a crunchy bite.

– Cold-Water Fish, mackerel, salmon and sardines. They are all rich in omega-3 acids, which lower the production of inflammatory hormones. Choose wild Alaskan or Pacific salmon, or organic varieties, which have lowest levels of mercury. Have in mind that most of the omega-3 fats are in the “brownish fat” near the skin.

– Olive oil and Olives. The oleic acid contained in olive oil and olives is rich in omega-9 fatty acids, which improve the effectiveness of the omega-3. Choose unrefined olive oil and have in mind that raw oil has the greatest anti-inflammatory properties; heating lessens the nutritional benefits.

Avoid these foods:

– Bagels – Pastries – Baked goods – Fried Foods – Sugar – Margarine – Snack Foods – Jams – Soda

– Hard Cheeses


Moroccan Chicken With Olives

Serves 4

1 yellow onion, diced 3/4 cup chopped parsley plus a little more for garnish 1/2 teaspoon turmeric 1/2 teaspoon ground ginger 1/2 teaspoon mild paprika 1/2 teaspoon ground cumin 1/8 teaspoon cayenne 1/2 to 1 teaspoon salt (check sodium content of stock) 1 teaspoon agave nectar or sugar 2 tablespoons olive oil, plus another tablespoon for drizzling 6 to 8 chicken thighs, bone in, with skins 1 cup chicken stock or water 1 teaspoon lemon zest (grated peel) Juice of 1/2 lemon

1/2 cup Gaeta or Kalamata olives, pits in

1. Put the onion, spices, parsley, agave nectar and salt in a bowl.

2. Heat the olive oil in a skillet over a medium heat. Add the chicken in one layer, and cook them on each side until they become slightly browned.

3. Add the onion mixture and the stock. Boil the stock, lower the temperature, cover it, and cook lightly for twenty minutes or until the chicken is tender.

4. Put the chicken on a platter. Increase the heat to medium-high, and simmer the sauce for about 3 minutes. Remove it from heat and add the olives, lemon zest, and lemon juice.

5. Pour the sauce over the chicken. Enjoy!

Nutritional facts per serving: 297 calories; 5 grams of saturated fat; 22 g fat; 72 mg cholesterol; 8 g carbohydrates; 18 g protein; 2 g fiber and 459 mg sodium

Green and Gold Salad

Serves 4


3 tablespoons unfiltered honey, softened if hard 2 teaspoons lemon zest (grated peel) 1 tablespoon fresh lemon juice 1 teaspoon balsamic vinegar 1 tablespoon walnut oil Dash cinnamon, dash ground ginger

Pinch ground nutmeg, pinch salt


– Six cups of baby spinach – 1/4 red onion, sliced in rings – Grapefruit or orange

– 1/4 cup of chopped walnuts

1. Mix the ingredients for the dressing in a bowl.

2. Place the spinach on a platter and add the red onion rings over it.

3. Slice the orange into rounds, and then cut those into quarters.

4. Arrange the oranges over the onions. Pour dressing over the salad and sprinkle with the walnuts.

Nutritional facts per serving: 162 calories; 1 g saturated fat; 9 grams of fat; 38 mg sodium; 0 mg cholesterol; 22 g carbohydrates; 3 g protein; 3 g fiber;

Olive Tapenade

Servings 4-6

– A cup of pitted olives – One sardine fillet (canned) – Two tablespoons of lemon juice – 1/2 tablespoon of capers – Two garlic cloves

– 1/4 cup of olive oil

1 Mix the ingredients in a blender until you get a puree.

Nutritional facts per serving: 160.4 calories; 0.7 g saturated fat; 15 g fat; 712.9 mg sodium; 2.8 mg cholesterol; 6.1 g carbohydrates; 0.6 g protein; 0.1 g fiber;

Date-Pineapple Ambrosia

Servings 6-8

– 1 cup Greek or regular plain, unsweetened yogurt – 4 to 6 tablespoons agave nectar (depending on desired sweetness) – 4 cups diced fresh, ripe pineapple – 1 heaping cup chopped dates – 1 cup coconut flakes

– 1/2 cup minced fresh mint leaves

1. Mix the agave and yogurt in a dish.

2. Put all other ingredients in a bowl and gently add the yogurt. Leave it for about ten minutes to allow flavors to mix together.

Nutritional facts per serving: 228.1 calories; 4.9 g saturated fat; 6.4 g fat; 24.2 mg sodium; 5.3 mg cholesterol; 44.3 g carbohydrates; 3.1 g protein; 5.1 g fiber.

Via: http://justnaturallyhealthy.com

http://www.healthyfoodandsporttips.com/7-of-the-best-anti-inflammatory-foods-to-reduce-chronic-inflammation/http://www.healthyfoodandsporttips.com/wp-content/uploads/2016/05/inlammation-fighting-food.jpg http://www.healthyfoodandsporttips.com/wp-content/uploads/2016/05/inlammation-fighting-food-150×150.jpg2016-05-26T18:38:05+00:00 Healty Food And Sport TipsHealthy FoodAnti-inflammatoryInflammation can cause everything ranging from acne to Alzheimer’s and from digestive problems to obesity. And even though research still supports this theory, remember that inflammations may actually be good. When the body notices illness or injury, our immune system goes in full swing, sending lymphatic fluid, T cells…Healty Food And Sport TipsMartin Spasovskim.spasovski90@yahoo.comAdministratorHealthy Food And Sport Tips