Inflammation Busting Foods

Just as there are foods that contribute to chronic inflammation, there are many foods that combat inflamation and should be incorportated into your diet. An anti-inflammatory diet should include things like:

*Omega 3 rich foods including wild-caught fatty fish, grass fed meats, pasture raised eggs, freshly ground flax and chia seeds, almonds and walnuts.

*Berries, avocados and other low-sugar foods.

*Leafy and cruciferous vegetables- such as cabbage, onions, and spinach.

*Gut-healing and nourishing foods like bone broth.

* Spices such as ginger and tumeric.

You may have noticed dark chocolate in the picture…it containes resveratrol a powerful antioxident that conteracts the damaging effects of free radicals.

Theer are 2 types of essential fatty acids- Omega 3 and Omega 6. We need a balance of the two, as Omega 6 triggers the messenger molecules involved in the inflammatory response and Omega 3 triggers the anti-inflammatory molecules.

Thanks to our modern inflammatory diet including high quantities of corn, soy, corn fed beef and butter, we are getting up to 50 times more Omega-6’s, which partially explains the rise in cancer , Alzheimer’s, heart disease, obesity, and many of the other common diseases of this day.

Here is a Quick Anti-Inflammatory Cheat Sheet:

1. Eat Organic (Non-GMO) as much as possible.
2. Focus on healthy fats.
3. Include nuts and seeds.
4. Include high fiber, low glycemic carbs.
5. Include non-starchy vegetables.
6. Consider using hypoallergenic protein powders such as pea, rice, chia, and hemp for your smoothies and shakes.
7. Include clean and lean proteins, such as hormone-free, pasture raised beef and lamb, free-range chicken and turkey, wild-caught cold water fish (no farmed fish) and wild game.
8. Build your plate like the picture below, 75 % from the plant kingdom, the other 25 % a mix of healthy fats and proteins. When you do this you are getting the right amount of anti-inflammatory phytonutrients.