EAT­ING TO RE­DUCE IN­FLAM­MA­TION

Nu­tri­tion­ist Natalie Brady says a diet rich in anti-in­flam­ma­tory foods can be a key piece of the puz­zle when it comes to manag­ing the symp­toms of au­toim­mune ill­ness. Here’s what to look out for:

Good Health (Australia) - - Be Informed -

1 Bright coloured foods – Highly coloured fruits and veg­eta­bles are packed with an­tiox­i­dants, which have anti-in­flam­ma­tory ben­e­fits, help to pro­tect against free rad­i­cal dam­age, and ‘mop up’ ox­ida­tive stress in the body. Darkly pig­mented foods, such as berries and beet­root, are par­tic­u­larly high on the an­tiox­i­dant scale.

2 Wal­nuts – Nuts are a great ad­di­tion to any diet, but wal­nuts pack the big­gest health punch when it comes to re­duc­ing in­flam­ma­tion.

3 Leafy green veg­eta­bles – As well as be­ing loaded with nu­tri­ents, leafy greens help to sup­port our liver detox­i­fy­ing path­ways, which is an im­por­tant step for re­duc­ing in­flam­ma­tion. Broc­coli is par­tic­u­larly help­ful as it con­tains sul­foraphane, an an­tiox­i­dant that boosts liver detox­i­fy­ing en­zymes.

4 Turmeric – The main ac­tive in­gre­di­ent is cur­cumin, which has proven detox­i­fy­ing ef­fects. Turmeric is best eaten in fresh root form – grate it into stir-fries, cur­ries, soups and smooth­ies.

5 Qual­ity sup­ple­ments – While a whole­foods ap­proach is the best place to start, cer­tain types of pro­bi­otics and fish oil sup­ple­ments can have great health ben­e­fits. As the qual­ity of sup­ple­ments varies hugely, it pays to get some ex­pert ad­vice to point you in the right di­rec­tion.

6 Oily fish – Omega 3 fatty acids found in oily fish not only boost heart, brain and joint health, they also act as a pow­er­ful an­ti­in­flam­ma­tory. The high­est lev­els of omega 3 are found in salmon, mack­erel and sar­dines.

7 Fer­mented foods – Due to the high lev­els of good bac­te­ria, fer­mented fare like sauerkraut and kim­chi have well-known gut health ben­e­fits.

The bac­te­rial strain Lac­to­bacil­lus rham­no­sus GG is es­pe­cially help­ful for re­duc­ing gut and in­testi­nal per­me­abil­ity, an is­sue that can go hand-in-hand with au­toim­mune ill­ness.

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