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11 Anti Inflammatory Foods to Try Today

11 Anti Inflammatory Foods to Try Today

FT Norwell

What is the anti-inflammatory diet?

It is a dietary change suggested by many doctors for patients with chronic inflammation or auto immune disorders such as Rheumatoid Arthritis. It can be helpful in treating allergies, nearly every inflammatory bowel disorder, and Tom Brady even endorses it to combat the inflammation he experiences after taking hits during games. 

The anti-inflammatory diet is rich in green vegetables, Iron, and most importantly Omega-3’s. There is a large emphasis on nuts, certain fruits, and fish. Beware; not all vegetables combat inflammation. The nightshade family, which includes eggplant and tomato, can actually increase inflammation.

What is an Omega 3?

An Omega 3 is a type of fatty acid. It has many functions in the body including the structure of cell walls. Omega 3 fatty acids are not produced by the body so they are “essential” or must be obtained through dietary changes. Nuts and Fish are rich in Omega 3’s, hence the World Health Organization recommends consuming 2 portions of fish per week. The mediterranean diet is very rich in Omega-3 while the Western diet is often accompanied by an Omega 3 deficiency.

Omega 3’s versus Omega 6’s

Omega 6 is another fatty acid that is not manufactured by the body and must be obtained through the diet. The ratio in which Omega 3’s are consumed to Omega 6’s is very important. The western diet typically consumes Omega 6’s to Omega 3’s in a 10:1 up to a 50:1 ratio. The goal is 4:1 or less. Omega 6’s support the immune system which is why auto-immune disorders are exacerbated by over consumption of Omega 6. 

11 anti-inflammatory super foods

  • Flax

  • Leafy Greens

  • Avocado

  • Salmon

  • Sardines

  • Apples

  • Basil

  • Coconut Water

  • Beets

  • Green Tea

 9 inflammatory foods to avoid

  • Tomatoes

  • Eggplant

  • Sugar

  • Refined Carbohydrates(enriched rice, enriched bread)

  • Dairy (cheese, milk, yogurt)

  • Margarine

  • Cured Meats

  • Alcohol

  • Processed Foods

Consult with your doctor or a certified nutrition specialist before switching to the anti-inflammatory diet