The Best anti-inflammatory foods for optimal health
Preventing Pain and Inflammation
Specific nutritional factors that will increase your risk of pain due to inflammation are:
- Not enough omega 3 fatty acids from ocean fish
- Not enough fruits and vegetables
- Not enough vitamin D from sun exposure or supplementation – Risk factors for vitamin D deficiency (e.g., older age, dark skin, use of sunscreen, obesity, kidney disease, liver disease, use of some medications, milk intolerant)
- Not enough of the minerals, particularly potassium and magnesium
- Not enough protein and healthy saturated fat in the diet to control enzymes that produce inflammation
- Too many sweets and starches in the diet, leading to weight gain and to excess insulin
- Too many free radical ions from rancid and hydrogenated ‘fake’ fats, low nutrient refined foods, chemical additives and residues in packaged and processed foods.
Top 10 Anti-inflammatory Foods
- Dark, leafy greens- Spinach, kale, and lettuce etc. are all terrific inflammation fighters being rich in antioxidants and other natural anti-inflammatory agents.
- Turmeric- This pungent spice often found in curry has been shown to have strong anti-inflammatory properties.
- Flaxseeds (linseeds) contain omega-3 fats, which are anti-inflammatory. Try sprinkling a little freshly ground flax on your breakfast.
- Blueberries- High in antioxidants, blueberries are a healthy and delicious anti-inflammatory food.
- Broccoli, cabbage, and other cruciferous veggies- These foods are high in antioxidants, and they have a natural detoxifying effect. Therefore, you can eat them and cleanse your body of any harmful chemicals that are contributing to inflammation.
- Probiotics and Digestive Enzyme Supplements- promote better digestion and healthier gut flora, a powerful mix for detoxification and fighting inflammation.
- Chia seeds- Chia is high in inflammation fighting omega-3 fatty acids.
- Avocados- These luscious fruits are high in carotenoids, which fight inflammation. They contain easily digestible monounsaturated fat, but don’t overdo it. 1/2 of a medium one is a day is a good maximum daily amount- and skip the oil on a salad if you are eating the avo with it.
- Shiitake mushrooms- These Asian mushrooms contain high-molecular-weight polysaccharides which have been shown to improve immune function. When I am feeling run down I often eat shiitake mushrooms and they help me feel revived.
To learn more on how to further improve your health, book a consultation with Dr Rachel Murphy (Osteopath, Clinical Nutritionist) at the Family Wellness Group. Call 9898 0222 or click here to book online.
Dr Rachel Murphy
In clinical practice, I continue to pursue passion for treating infants and children as well as pregnancy care, including pre and postnatal support. I have a strong belief that environment plays a crucial role in health and well being, and therefore treatment management must also include advice on exercise and nutrition, ergonomics, stretching, rehabilitation and lifestyle modification.
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