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

1. Dark, leafy greens- Spinach, kale, and lettuce etc. are all terrific inflammation fighters being rich in antioxidants and other natural anti-inflammatory agents.
2. Turmeric- This pungent spice often found in curry has been shown to have strong anti-inflammatory properties.
3. Flaxseeds (linseeds) contain omega-3 fats, which are anti-inflammatory. Try sprinkling a little freshly ground flax on your breakfast.
4. Blueberries- High in antioxidants, blueberries are a healthy and delicious anti-inflammatory food.
5. 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.
6. Probiotics and Digestive Enzyme Supplements- promote better digestion and healthier gut flora, a powerful mix for detoxification and fighting inflammation.
7. Chia seeds- Chia is high in inflammation fighting omega-3 fatty acids.
8. 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.
9. 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.
10. Water!

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.