7 Sensational Foods for Flight Inflammation

different fresh berries as background

Reduce your risk for arthritis and a host of other diseases (including heart disease, diabetes, cancer and Alzheimer’s)

Start by de-stressing daily, exercising regularly and making quality sleep a priority in your life. Then, add in an anti-inflammatory eating plan that includes the following seven inflammation-quashing superfoods and you have yourself a recipe for vibrant health and longevity.

Strawberries, blackberries, cranberries and all other berry varieties are loaded with a wide range of antioxidant and anti-inflammatory compounds. Strawberries contain salicylic acid, a natural anti-inflammatory, and plenty of vitamin C to support connective tissue. Blueberries come packed with inflammation-fighting vitamin K. And all berries contain anthocyanins, which help crush inflammation and fight oxidative damage.

OnionsOnions are one of the richest sources of quercetin, which is a nutrient that fights inflammation in three ways. First it acts as an antioxidant, fighting the inflammation that accompanies oxidative damage. Quercetin also helps prevent the release of the two inflammatory hormone-like substances in your body known as leukotrienes and prostaglandins.[i] Finally, it helps prevent the release of histamine in your body, reducing the inflammation that accompanies allergic reactions.[ii]

canstockphoto17348346Artichokes are a good source of quercetin, but their true power comes from the silymarin that they contain. Silymarin is a compound with potent antioxidant and anti-inflammatory properties.[iii] Silymarin supports the liver to do what it does best: eliminate potentially inflammatory waste from your body. Artichokes contain a host of anti-inflammatory vitamins C, K and folate.

Leafy Green VegetablesDark leafy greens such as kale, spinach, swiss chard, collards and beet greens are an exceptionally rich source of the antioxidant nutrients vitamin C, beta-carotene and phytochemicals. Greens are also one of the best plant sources of vitamin K; studies have found that a diet high in vitamin K helps to prevent the inflammation linked to chronic disease.[iv]

Shittake mushroomShiitake mushrooms contain lentinan, a beta glucan, which may help protect you from the oxidative damage and inflammation.[v] Shiitake mushrooms are also a unique source of a vitamin D precursor, sometimes called vitamin D1. Vitamin D, the “sunshine vitamin”, may help to turn off certain genes that trigger immune responses associated with diseases such as arthritis, asthma and cancer.

TurmericTurmeric is the spice responsible for the bright yellow colour of most curry dishes, and it’s one of nature’s most potent inflammation fighting agents. The active ingredient in turmeric is curcumin; similar to anti-inflammatory drugs such as aspirin, curcumin helps to lower levels of COX-2, which is an inflammation and pain causing enzyme in your body.[vi]

PineapplePineapples are a rich source of the free radical fighting nutrient – vitamin C, but its real claim to anti-inflammatory fame is an enzyme called bromelain. Studies have found that bromelain helps to alleviate inflammation in the body, promote tissue healing, and reduce the pain and swelling associated with arthritis.[vii]

Systemic inflammation not only increases your risk for chronic disease, it can make obtaining a health weight more difficult. For a more thorough list of inflammation fighting foods, plus a complete list of thermogenic and blood sugar balancing foods for weight loss, diet supplements, a meal plan, and a workout plan get our Weight Management App http://ow.ly/RIzA307uENI


References:

[i] http://www.arthritistoday.org/what-you-can-do/eating-well/arthritis-diet/onions-and-inflammation.php
[ii] http://umm.edu/health/medical/altmed/supplement/quercetin
[iii] http://umm.edu/health/medical/altmed/herb/milk-thistle
[iv] http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CCkQFjAA&url=http%3A%2F%2Faje.oxfordjournals.org%2Fcontent%2F167%2F3%2F313.short&ei=jXnoU-PCLIq48gWT54D4Bg&usg=AFQjCNFSB39JdYYq9z32Col-1baRFGVjsA&sig2=45u1MyA1OBPqywbnMf-xxQ&bvm=bv.72676100,d.dGc
[v] http://cellbone.com/Shiitakeextract.htm
[vi] http://www.ncbi.nlm.nih.gov/pubmed/17569213
[vii] http://www.lef.org/magazine/mag2008/may2008_Powerful-Relief-from-Inflammatory-Pain-And-Other-Age-Related-Disorders_01.htm