Some kinds of inflammation in the body helps us heal, but chronic inflammation is the root of many modern day ailments and issues – among them, heart disease, cancer, and Alzheimer’s disease, according to Dr. Andrew Weil. A diet rich in anti-inflammatory foods is a simple and powerful way to help the body stay balanced, calm and in vibrant health.
The following is a useful list of foods that are healthy and have an anti-inflammatory effect on the body. Most anti-inflammatory foods are also rich in antioxidants – think leafy greens and bright berries. Many are also high fibre and and full of omega 3 fatty acids. Try and include these where possible in your daily diet.
7 POWERFUL ANTI-INFLAMMATORY FOODS
DARK GREEN LEAFY VEGGIES
Clear out your produce drawer and refill it with every dark leafy green you can find. Naturally alkalizing and high in antioxidants, these powerful plants are rich in anti-inflammatory properties and optimise our body functions on a cellular level. These include but are not limited to: spinach, silverbeet, watercress, mustard greens, chicory, dandelion greens, rocket and varieties of kale.
BERRIES + POMEGRANATES
Natural foods with a rich red colour – like raspberries, cranberries, blackberries and pomegranates – are famously full of a class of inflammation-fighting antioxidants called flavonoids. Not only do they reduce existing inflammation, but they condition our cells to have healthier responses to (and quicker recoveries from) future inflammation issues.
Turmeric, ginger, cinnamon, garlic, cayenne and clove are just a few examples of spices that can reduce inflammation and the pain associated with it. These ingredients have been used in Eastern Medicine practices for centuries; incorporating them into our cooking is an easy way to reap their benefits and makes our food taste even better.
COLD WATER FISH
Salmon, sardines and the fish oil derived from them are all amazing foods for fighting inflammation. They offer a high concentration of omega-3s and other essential fatty acids which are known specifically for their anti-inflammatory effects.
These tiny nutrition power-houses contain some of the best anti-inflammatory benefits offered by berries and fish. They’re also easy to integrate into our diets – simply toss some into baked goods, smoothies or combine 1 tablespoon of ground flax with 3 tablespoons of water for a healthy vegan egg substitute!
Chia seeds are loaded up with healthy fats, fibre and protein. One of chia seeds’ most unique qualities is their ability to turn into an almost solid gel form when soaked in water. Although a little foreign-looking at first, most people learn to embrace the seed’s gel-forming qualities for all of it’s health benefits! Chia gel slows the digestion of carbs – a true benefit for both diabetics and athletes looking for sustained energy. With it’s ability to slurp up this much water, chia seeds also help the body to maintain hydrated state for hours on end. As if that wasn’t enough these tiny seeds are also the highest plant source of Omega 3s, rich in calcium and an easily digested protein source!
For more information on healthy foods to include in your daily diet or any other health issues you can contact me on 0402309997, www.delina.com.au or http://www.bubbasbikelab.com/consultant-nutritionist.html
This article was adapted from The Chalkboard Mag.
Try the following recipe for a healthy sweet treat when you are in the mood for ice-cream. This also serves as a great dessert on a heavy training day.
Strawberry Nice Cream
1 3/4 cups frozen strawberries (organic, if possible)
1 frozen banana
1/4 cup full-fat coconut milk
Put all of the strawberry nice cream ingredients in a blender and blend on high speed until completely smooth, thick and creamy like soft-serve ice cream. Depending on the strength of your blender, you may need to wait 5–10 minutes for the ingredients to thaw slightly.