Six foods good for cutting inflammation
increasing our consumption of these can also have an impact.
Here are some of the best foods to eat to help reduce inflammation:
Berries
Berries contain potent antioxidants called anthocyanins, which protect against free radical damage and have antiinflammatory effects. Strawberries, blueberries, raspberries and blackberries are some common berries you might like to include.
Broccoli
Broccoli contains superstar substances, such as sulforaphane and indoles, as well as being high in vitamin C. Indoles are phytochemical substances that behave like antioxidants, reduce inflammation and have been shown to support healthy estrogen metabolism. Sulforaphane is an antioxidant and stimulator of natural detoxifying enzymes. Studies show that people who regularly eat plenty of cruciferous vegetables have reduced incidences of many cancers.
Ginger
Aside from adding flavour to your meals, ginger contains gingerol, an antioxidant and anti-inflammatory substance. It’s also a natural remedy for nausea and may assist in relieving pain.
Turmeric Oily fresh fish
Oily fish such as salmon and mackerel contain the omega-3 fatty acids EPA and DHA, which are known for their powerful antiinflammatory actions. They take up residence in the membrane (outside layer) of the cell and are able to exert their antiinflammatory effects to keep the cells flexible.
Extra virgin olive oil
Extra virgin olive oil is rich in monounsaturated fats as well as polyphenols, which have antioxidant and anti-inflammatory properties. Quality matters here – extra virgin olive oil contains more antioxidants.
This spice contains curcumin, a substance with potent antioxidant and anti-inflammatory effects. Add turmeric to curries or enjoy a turmeric tea. Remember that any food that contains antioxidants is also great for helping to reduce inflammation through the mopping up of free radicals to prevent oxidative damage. An abundance of antioxidants are mostly found in colourful plants.
Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. Join Dr Libby for her upcoming Food Frustrations New Zealand tour. For information and to buy tickets, visit drlibby.com