Anti-Inflammatory Dietary Measures
1. Reduce pro-inflammatory foods
- Food sensitivities may contribute to inflammation – avoid any known sensitivities. Common food allergens include:
- Grains: wheat, oats, rye, barley
- Dairy produce
- Nuts (including peanuts)
- Yeast
- Eggs
- Citrus fruit
- Strawberries
- Shellfish
- Sugar
- The night-shade family may contribute to inflammation (potatoes, tomatoes, peppers, aubergines, tobacco)
- Tea and coffee block the absorption of minerals and act as stimulants. This is a stress in the body
- Arachidonic acid is in red meat and dairy, which can place the body in a pro-inflammatory state
- Hydrogenated fats and trans fats found in margarines and many processed foods interfere with the metabolism and utilisation of Essential Fatty Acids (EFA)s in the body
- Sources of free radicals (unstable molecules): burnt foods
2. Increase anti-inflammatory foods
Antioxidant nutrients:
- Vitamin C:
- Fruits and vegetables, especially berries, broccoli, cabbage
- Vitamin E
- Vegetable oils, nuts, wholegrains
- Carotenoids
- Yellow, orange, red and green fruits and vegetables e.g. sweet potatoes, apricots, spinach, peppers
- Flavonoids
- berries, onions, green tea
Essential Fatty Acids (EFA)s:
- Nuts, seeds and their oils
- Oily fish (e.g. salmon, mackerel, trout, sardines and tuna)
Nutrients that help convert EFAs in the body:
• Zinc (e.g. fresh oysters, pumpkin seeds, ginger, nuts, oats)
• Vitamins B3, B6, Biotin (e.g. wholegrains, nuts, seeds)
• Vitamin C (e.g. berries, green leafy vegetables)
• Magnesium (e.g. tofu, green leafy vegetables, nuts, seeds, wholegrains)
Water!
Thank you to Jo Habberley for supplying this information. Jo is a nutritional therapist available for one to one consultations, workshops and training. She currently has clinics in Henley, Maidenhead and Milton-under-wychwood and undertakes home visits. She can be contacted on 07905 894956, email: jo@ftnutrition.co.uk
