ANTI-INFLAMMATORY
Eicosanoids are hormones that may increase or decrease inflammation in the body. They are controlled by dietary fat and insulin. The omega 6 are usually more pro anti inflammation than omega 3 but the idea is to have a good ratio in the diet.
Omega 3 ALA (alpha-linolenic acid)
- flax seed oil
- soybean oil
- canola oil
less potent
- walnuts
- dairy products
- beans
- broccoli
Omega-3 is also found in two marine forms. They are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are found primarily in cold-water fatty fish such as...
- salmon
- mackerel
- lake trout
- herring
- sardines
- albacore tuna
Omega-6 fatty acids comes in several forms:
LA (linoleic acid)
- corn oil
- safflower oil
- soybean oil
- sunflower oil
- cottonseed oil
Two other forms of omega-6 are GLA (gamma-linolenic acid) and ARA (arachidonic acid). GLA is also found in plant based oils. ARA is found in many animal based foods.
Another great way to combat inflammation is to eat dietary antioxidants that will balance out the inflammatory response within your body.
Here is a list of foods with anti-inflammatory properties:
1)Fatty fish (high in omega 3)-Wild Salmon, Herring, Mackarel
Omega 3 has anti-inflammatory effects and helps to combat the unhealthy sat fats that cause inflammation in our bodies
2) Nuts (especially walnuts)- high in omega 3's, anti-inflammatory and reduces risk of coronary heart disease
3) Cocoa -it's flavonols decrease inflammation and blood clotting
4)cranberries, blueberries, blackberries, strawberries, cherries-packed with anti-oxidants, anthocyanins help decrease inflammation and oxidation of LDL
5)broccoli-high in kaempferol, the flavonoid that decreases inflammation, high in beta-carotene, Vit C and folate!
6) grapes-high in antioxidants, anti-inflammatory properties
7) Apples and Onions- they both have quercetin which decreases inflammation
8) ginger and turmeric- they both work as COX-2 inhibitors (a step in inflammatory pathway)
9) Pineapple-contains the enzyme bromelain, known to decrease inflammation and have immune-enhancing properties, great source of vit c
10)sweet potato, mangoes, papaya, carrots-high in antiox, anthocyanins, carotenoids help decrease inflammation and increase immunity
11) garlic-naturally contain sulfur, immunity boost by helping natural killer and T helper cells, potent anti-inflammatory
Omega 3 has anti-inflammatory effects and helps to combat the unhealthy sat fats that cause inflammation in our bodies
2) Nuts (especially walnuts)- high in omega 3's, anti-inflammatory and reduces risk of coronary heart disease
3) Cocoa -it's flavonols decrease inflammation and blood clotting
4)cranberries, blueberries, blackberries, strawberries, cherries-packed with anti-oxidants, anthocyanins help decrease inflammation and oxidation of LDL
5)broccoli-high in kaempferol, the flavonoid that decreases inflammation, high in beta-carotene, Vit C and folate!
6) grapes-high in antioxidants, anti-inflammatory properties
7) Apples and Onions- they both have quercetin which decreases inflammation
8) ginger and turmeric- they both work as COX-2 inhibitors (a step in inflammatory pathway)
9) Pineapple-contains the enzyme bromelain, known to decrease inflammation and have immune-enhancing properties, great source of vit c
10)sweet potato, mangoes, papaya, carrots-high in antiox, anthocyanins, carotenoids help decrease inflammation and increase immunity
11) garlic-naturally contain sulfur, immunity boost by helping natural killer and T helper cells, potent anti-inflammatory
Remember that regular exercise, but not over doing it, is one of the greatest ways to combat inflammation!
