Anti-inflammatory foods

Part 2 of our 3 part blog series on chronic inflammation will focus on the foods you SHOULD be including in your diet. (For an overview on chronic inflammation and what it’s doing to your body, make sure you check out part 1:

http://trifusion.com.au/blog/is-chronic-inflammation-slowly-killing-you/

  1. Animal fats rich in Omega-3

The best sources are wild, fatty fish such as:

  • Atlantic salmon
  • Mackerel
  • Tuna
  • Trout

**It’s important to note that you should try and eat wild fish rather than farmed fish. Other animal meat sources tend to be higher in omega-6, but it’s worth noting that grass fed animals have a better omega-3/omega-6 ratio than grain and corn fed animals.

  1. Dark leafy greens

Kale, spinach, collard greens, and Swiss chard contain powerful antioxidants and other great elements that fight inflammation. If you struggle to get these into your daily diet, try adding them to a smoothie or juice.

  1. Cruciferous vegetables

Bok choy, broccoli, brussels sprouts, cabbage, cauliflower, horseradish, kale, radish, turnips, wasabi, and watercress are high in fibre so they improve digestion and keep you feeling full for longer. Try adding at least one of these to every meal.

  1. Fermented vegetables and traditionally cultured foods

Kimchee, miso, tempeh, pickles, sauerkraut, olives, pickled garlic, pickled beets, and pickled radish help with gut inflammation by providing it with good bacteria. This has often been regarded as the epicenter of an inflamed body. If you treat the gut, the rest of the body will follow.

  1. Tropical fruit, cherries, and berries

Tropical fruit has awesome inflammation fighting properties. The best ones to stock up on are papaya, melons, kiwi, and mango. Also great anti-inflammatory choices for your fruit salad and berries and cherries. The latter and in particular blueberries are also high in antioxidants

  1. Shiitake mushrooms

As well as having high levels of antioxidants, shiitake mushrooms also pack an extra punch as they contain copper, which is one of the few metallic elements that are essential to our health. As the body can’t synthesize copper you MUST supply it in your diet. Copper deficiency can be a factor in the development of coronary heart disease, so try adding shiitake mushrooms to your stir-fry or scrambled eggs.

  1. Green Tea

One of the biggest benefits of green tea is that it’s high in antioxidants, so try and trade at least one of your daily coffees for a cup of this goodness. Your body will thank you for it.

  1. Spices

Looking to add some flavour to your meals? Spice them up with anti-inflammatory herbs and spices instead of sauces.

The main ones we love cooking with are:

  • Turmeric
  • Cloves
  • Ginger
  • Garlic
  • Rosemary
  • Marjoram
  • Sage
  • Thyme
  • Cinnamon
  • Oregano

Stay tuned for part 3 where we’ll give you a break down on the foods you should be trying to avoid.

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