Video: Top 12 Anti-Inflammatory Foods To Add To Your Shopping List
Inflammation is not always a bad thing – it is necessary when you have an infection or injury, as it helps with healing, directing nourishment and immune activity to the affected site. It is when inflammation is ongoing or chronic, or serves no real purpose, that inflammation can be harmful – damaging the body and leading to illness. This includes Alzheimer’s disease, heart disease and some cancers.
Some things can lead to unhealthy, chronic inflammation:
- Unhealthy stress
- Not getting enough physical exercise
- Having a genetic predisposition
- Exposure to toxins such as secondhand tobacco smoke
- An unhealthy diet that is high in inflammatory foods
The latter is a fairly simple way to help moderate chronic inflammation: by knowing what foods are inflammatory – and focusing on eating those that are anti-inflammatory – you can help to contain inflammation and reduce its long-term affects. Some simple ways to avoid inflammatory foods is to eliminate polyunsaturated vegetable oils and partially hydrogenated oils, as well as sources of trans-fatty acids such as margarine and vegetable shortening. (Learn more inflammatory foods to avoid here.)
Then, focus on foods that are anti-inflammatory – Dr. Weil’s Anti-Inflammatory Food Pyramid is a great place to start, as is this video: “Top 12 Anti-Inflammatory Foods To Add To Your Shopping List.”
Top 12 Anti-Inflammatory Foods To Add To Your Shopping List
Following an anti-inflammatory diet can help counteract the chronic inflammation that is a root cause of many serious diseases, including those that become more frequent as people age.
Here are the top 12 anti-inflammatory foods to add to your shopping list:
Organic Leafy Greens: 4 to 5 servings per day minimum (one serving is equal to two cups salad greens or ½ cup vegetables cooked, raw, or juiced).
Organic berries: 3 to 4 servings per day (one serving is equal ½ cup chopped fruit).
Legumes: 1 to 2 servings per day (one serving is a ½ cup of cooked legumes).
Whole And Cracked Grains: 1 to 2 servings per day (one serving is about ½ cup of cooked grains).
Extra-virgin olive oil: 5 to 7 servings per day (one serving is equal to 1 teaspoon of oil).
Wild-caught Alaskan salmon: 2 to 6 servings per week (one serving is equal to 4 ounces of fish).
Organic Tofu: 1 to 2 servings per day (one serving is equal to ½ cup tofu).
Cooked Asian Mushrooms: Such as shiitake, enokitake, maitake. Enjoy them in unlimited amounts.
Omega-3 enriched eggs: 1 to 2 servings a week (one serving is equal to 1 egg).
Tea: White, green, oolong teas. 2 to 4 cups a day.
Dark Chocolate: At least 70 percent pure cacao. 1 ounce a few times a week. Thanks for watching!