ANTI-IN­FLAM­MA­TORY FOODS

YOU Best Diets - - Caveman Diet -

SALMON

Oily fish, such as salmon, is rich in an­ti­in­flam­ma­tory omega-3, so in­cor­po­rate it into your diet at least twice a week. Also try trout, her­ring, sar­dines, mack­erel and tuna but, Vanessa warns – don’t have fresh tuna more than once ev­ery 10 days as it can con­tain a lot of mer­cury. If you don’t like fish, ask your doc­tor about tak­ing an omega-3 sup­ple­ment.

POMEGRANATES

Re­search has shown pomegranates have both an­tiox­i­dant and anti-in­flam­ma­tory prop­er­ties, Vanessa says. And more re­cent re­search has also found that the fruit has the po­ten­tial to slow the pro­gres­sion of neu­rode­gen­er­a­tive disorders such as Alzheimer’s dis­ease. Pomegranates are also high in vi­ta­min C – one pomegranate pro­vides about 40 per­cent of the daily re­quire­ment. Vanessa warns that the fruit juice con­tains a lot of sugar so rather have the fruit with your break­fast.

EX­TRA VIR­GIN OLIVE OIL

Vir­gin olive oil helps pro­tect against chronic diseases as it con­tains com­pounds that show po­tent anti-in­flam­ma­tory ac­tions, ac­cord­ing to a 2011 re­port by Aus­tralia’s Deakin Univer­sity. Now there’s a good rea­son to driz­zle a lit­tle over your sal­ads.

KELP

Kelp con­tains a type of com­plex car­bo­hy­drate that has anti-in­flam­ma­tory prop­er­ties. Its high fi­bre con­tent also helps keep you sat­is­fied for longer, aid­ing weight loss, ac­cord­ing to a re­port by Is­land Hos­pi­tal in the US.

BROC­COLI

They’re not ev­ery­one’s favourite but broc­coli con­tains the com­pound isoth­io­cyanates (also in cau­li­flower and Brussels sprouts) which can help to stop in­flam­ma­tion, Vanessa says. Broc­coli also con­tains po­tent an­tiox­i­dants making it a pow­er­ful fighter in can­cer preven­tion, she adds.

TURMERIC

Turmeric con­tains an anti-in­flam­ma­tory com­pound called cur­cumin. This com­pound low­ers the lev­els of two en­zymes in the body that cause in­flam­ma­tion, ac­cord­ing to the Univer­sity of Mary­land in the US. Other stud­ies have also shown it may even help fight in­fec­tions and some can­cers.

GAR­LIC

Gar­lic is packed with anti-in­flam­ma­tory prop­er­ties, ac­cord­ing to a 2012 Korean study. The bulb has also been known to help reg­u­late glu­cose lev­els and fight in­fec­tion.

GIN­GER

Gin­ger has been found to re­duce pain in peo­ple with os­teoarthri­tis, thanks to its anti-in­flam­ma­tory prop­er­ties, ac­cord­ing to the Univer­sity of Mary­land in the US. Re­searchers found that due to its an­ti­in­flam­ma­tory prop­er­ties, those who took a gin­ger ex­tract twice daily had less pain and needed fewer painkillers than those who re­ceived a placebo. Add sev­eral thin gin­ger slices to a cup of hot wa­ter or add it to your green tea or rooi­bos tea. But don’t take more than 4 g a day. Preg­nant women shouldn’t take more than 1 g daily.

WAL­NUTS

A study in the Jour­nal of the Amer­i­can Med­i­cal As­so­ci­a­tion re­ported that par­tic­i­pants who reg­u­larly con­sumed wal­nuts showed a sig­nif­i­cant im­prove­ment in in­flam­ma­tion lev­els. In the Amer­i­can Jour­nal of Epi­demi­ol­ogy, an­other study of more than 6 000 peo­ple found that those who ate the most nuts and seeds had the low­est lev­els of in­flam­ma­tory mark­ers in their blood. Enjoy a small hand­ful a day but don’t overindulge as wal­nuts are high in fat (read more on page 79).

PA­PAYA

GREEN TEA DARK CHOCOLATE

Dark chocolate is high in an­tiox­i­dants that help re­duce in­flam­ma­tion. Choose chocolate with at least 70 per­cent pure co­coa as it con­tains less sugar and have a lit­tle when the crav­ing hits. The ben­e­fi­cial in­gre­di­ents are fla­vanols, which re­duce both in­flam­ma­tion and blood clot­ting. Add more pa­paya, pineap­ples and ap­ples to your shop­ping list. Pa­paya con­tains the en­zyme pa­pain which, along with other nu­tri­ents such as vi­ta­min C and E, im­proves di­ges­tion and helps re­duce in­flam­ma­tion. Pineap­ples con­tain brome­lain which is used in a num­ber of nat­u­ral anti-in­flam­ma­tory sup­ple­ments for arthri­tis. Ap­ples have a high con­cen­tra­tion of quercetin, a pow­er­ful flavonoid also present in onions and tea. Quercetin works as an anti-in­flam­ma­tory and has prop­er­ties that may help pro­tect against heart dis­ease and can­cer. Green tea has a long list of health ben­e­fits and is packed with anti-in­flam­ma­tory flavonoids. Men with prostate can­cer who had more green tea in their diet be­fore un­der­go­ing prostate re­moval surgery were found to have re­duced in­flam­ma­tion mark­ers, the US Na­tional Can­cer In­sti­tute said in 2012.

AV­O­CA­DOS

The Amer­i­can Jour­nal of Clin­i­cal Nu­tri­tion pub­lished a study in 2010 that found a link be­tween low lev­els of vi­ta­min B6 in the blood and a higher risk for in­flam­ma­tion. Foods high in vi­ta­min B6 in­clude many fresh fruits and veg­eta­bles such as av­o­ca­dos, grapes, green, yel­low and red pep­pers, spinach and other dark leafy greens. But watch your por­tion sizes as av­o­ca­dos are high in fat (the sug­gested por­tion size is ¼ av­o­cado).

GRAPES

The an­tiox­i­dant resver­a­trol found in the skin of grapes is a great in­flam­ma­tion fighter. This fruit, which has a high wa­ter con­tent, is packed with nu­tri­ents but con­tains rel­a­tively few kilo­joules, making it a great diet snack. They also con­tain flavonoids which help the body to fight harm­ful free rad­i­cal for­ma­tion, known to speed up the pro­gres­sion of can­cer and car­dio­vas­cu­lar dis­ease. Keep grapes washed and in your fridge. If you have diabetes ask your doc­tor for ad­vice be­fore in­dulging as grapes are high in sugar.

SWEET POTA­TOES

Sweet pota­toes aren’t only anti-in­flam­ma­tory but also have a lower GI than pota­toes. They’re rich in fi­bre and health-boost­ing beta-carotene, man­ganese and vi­ta­min B6 and C.

CHER­RIES

This fruit’s anti-in­flam­ma­tion power can be at­trib­uted to an­tiox­i­dant com­pounds called an­tho­cyanins, which also gives it its dis­tinc­tive colour. When healthy men and women in­cluded cher­ries in their di­ets for 28 days, lev­els of in­flam­ma­tion de­creased, ac­cord­ing to a 2006 study pub­lished in the US Jour­nal of Nu­tri­tion. Blue­ber­ries are also ben­e­fi­cial in this way. Freeze them for use when out of sea­son.

BROWN RICE

Brown rice (in­clud­ing brown bas­mati) and quinoa con­tain pro­tein and are di­gested slowly, re­duc­ing dras­tic blood sugar spikes that could lead to in­flam­ma­tion.

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