Eating to combat inflamation
Inflammation in the body is caused by various factors, most notably living. As we get older all sorts of things go wrong and there is not much we can do about a lot of it. However some of it is avoidable and is caused by living in polluted areas, smoking, drinking alcohol and eating the wrong type of foods. Inflammation is the core of most diseases and avoiding it will not improve our health but it will increase our lifespan.
To start off with we can deal with spices which have a positive impact such as cloves, ginger, marjoram, oregano, sage, tumeric and thyme.
Nearly all fruit is anti inflammatory but blueberries are the leader. Other berries should also be eaten and many have additional advantages. It is probable that much is yet to be discovered about the benefits of eating berries. In all cases, they should be preferred to eating sweets and processed foods. Freezing does not mean a significant reduction in their therapeutic abilities although frozen berries never taste the same as fresh berries.
We normally consider blueberries to be the father of all superfoods but perhaps this honour really belongs to garlic. The Talmud, written around 1,800 years ago devotes much space to the value of eating this bulb. You either love it or hate it but if you are in the latter you can still take it via garlic pills which have no taste, alternatively you can chop up your own garlic and swallow it after leaving it to breathe for around ten minutes. If you do this correctly, you cannot taste the garlic but you will feel it inside you. An additional benefit about garlic is that it gives you the impression that you are full. When garlic is digesting, it produces sulfenic acid which reacts faster against free radicals than any other known substance.
Red beans have the highest amount of anthocyanins of all foods. This flavonoid is a very potent anti oxidant. All beans are worth eating but black beans are also particularly good. Lentils also are very good.
Leafy greens such as kale, spinach and chard contain not only a lot of protein but also are rich in antioxidants.
Omega 3s such as that found in salmon is also very potent as an anti oxidant. If you can find it, krill oil is even better!
Green tea has a certain amount of anti oxidants and there are types of Japanese tea such as tulsi and matcha which are said to be highly anti oxidant - however finding them may be possible. Green tea can substitute other beverages, particularly those that do you no good at all such as fizzy drinks.
Fermented food will aid your gut flora. Most inflammatory diseases start in the gut. Foods such as coleslaw (without sugar), kefir, pickles and olives amongst others are included in this group.
Shitake mushrooms are becoming more popular. They still cost at least double what normal mushrooms cost but now can be found in supermarkets. Studies on them have shown that they have a myriad of benefits which inhibit oxidative stress.