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5 Foods to Fight Inflammation

Here is the thing with inflammation: we do actually need it!

As part of the body’s immune response, we can’t properly heal without it. Like anything in life, inflammation becomes problematic when there is too much of it. According to Dr. Mark Hyman, chronic inflammation has been linked to many conditions and diseases not limited to acne, allergies, autoimmune diseases, intestinal problems, and joint pain.

Completely eliminating inflammation triggers like sugar, saturated fats, stress, infections, and toxins is not realistic given the world we live in. However, consuming a diet abundant in foods that tackle inflammation-triggering free radicals and toxins, can create some balance.

Here are 5 powerhouse foods we suggest for keeping inflammation at bay!

Tart Cherries

Cherries give you a double dose of inflammation-busting compounds! Tart cherries boast higher amounts of anthocyanins 1 and 2, a type of phytonutrient. Phytonutrients are anti-inflammatory botanical compounds.

Salmon

Salmon is rich in omega-3 fatty acids, which has been known to assist in reducing inflammation. You don’t need to make salmon the main course of every meal to reap the benefits. All you need to do is strive to minimize your ratio of omega-6 to omega-3 fatty acids. Ideally, a fifth of a teaspoon of fish oil to a teaspoon of omega-3 fatty acids a day is the amount you need.

Ginger

While researchers haven’t sourced it’s anti-inflammatory properties just yet, studies have linked the plant to a drop in joint pain caused by the chronic inflammatory conditions like osteoarthritis and rheumatoid arthritis as well as reduced post-exercise inflammation.

Kale

Kale is loaded with sulfur which prompts your liver to undergo two detox cycles rather than one. This second detox cycles stimulates your body to release more phase II enzymes, which break down toxins similar to how your digestive enzymes break down food. Phase II enzymes help with inflammation in that they cleanse your body by reducing the toxic load.

Walnuts

Walnuts are major powerhouses when it comes to reducing inflammation. They contain over 10 antioxidant phytonutrients, the highest levels of plant-based omega-3s and polyphenols that also assist in lowering inflammation.

References:

Chia, J. 10 Foods that Fight Inflammation. Retrieved from: http://www.prevention.com/food/food-remedies/10-foods-help-fight-inflammation?s=10

MacMillan, A. 14 Foods That Fight Inflammation. Retrieved from: http://www.health.com/health/gallery/0,,20705881,00.html

 

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Cherry Quinoa Porridge

Today we bring you a hot, delicious anti-inflammatory breakfast from James Schend of Healthline.

Why not take a break from the cereal and go for porridge with a fun twist?! Rather than oatmeal, use the super-grain, quinoa for the base of your porridge. You don’t have to reserve quinoa for savory dishes like salads and stir-frys! Sweeten it up with dried (or fresh) tart cherries. They contain anthocyanin, a powerful antioxidant that helps significantly to cut inflammation.

Blog image - cherry quinoa

Cooking tip: Arthritis-fighting food: tart cherries

Servings: 2
Total Time: 20 min
Prep Time: 5 min | Cook Time: 15 min

Nutrition Facts
Serving size: 1 cup
Calories per serving: 314
Total Fat 2.8g 4%
Cholesterol 0mg 0%
Sodium 9mg 0%

Ingredients
1 cup water
½ cup dry quinoa
½ cup dried unsweetened cherries
½ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 tablespoon honey, optional

Step by Step:
1) In a medium-sized saucepan, stir together first five ingredients and bring to a boil over medium-high heat.
2) Reduce heat and simmer covered, 15 minutes or until all the water has been absorbed and the quinoa is tender.
3) Serve drizzled with honey if desired.

Recipe and photo courtesy of Healthline