Anti Inflammatory Foods List
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anti inflammatory foods list?
There are some foods that work to reduce inflammation in the body. This is vitally important because research is providing more and more data that supports inflammation as the root cause of many disease processes such as cardiovascular problems.
One of the top groups on the anti inflammatory foods list are foods rich in essential free fatty acids. There are two groups of essential fatty free acids: Omega-3 fatty acids and Omega-6 fatty acids. They are important components of every cell membrane, the wall around every cell in your body.
Omega-3 fatty acids include:
ALA (Alpha-linoleic acid): obtained from plant sources. Most people get plenty of this fatty acid in their diets.
EPA (Eicosapentanoic acid): from fish and marine algae
DHA (Docosahexanoic acid): from fish and marine algae
Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids, and to a lesser extent, tuna. Most freshwater fish do not have as much omega-3 fatty acids as the salt-water varieties, although some kinds of freshwater trout have relatively high levels of omega-3 fatty acids.
There is also some concern about eating fish produced on farms as opposed to wild-caught fish. Many researchers think antibiotics, pesticides and other chemicals used in the process of raising fish on farms have a harmful effect on the people who eat the fish.
Another Winner on the Anti Inflammatory Foods List
Foods with another essential fatty acid called Conjugated Linoleic Acid, or CLA, also produce an anti inflammatory effect on the body, along with anti-cancer effects and help with weight management. CLA cannot be synthesized by our bodies, so we must obtain in from the foods we eat. The primary sources of CLA are dairy products and meat. However, the meat is best from grass-fed animals, as it has higher concentrations of the right fatty acids.
The Right Oils Are Part of the Anti Inflammatory Foods List
Sources that encourage you to use corn oil, soybean oil, safflower oil cottonseed and sunflower oils are still clinging to the theory that saturated fats cause coronary disease, so these oils are better for you. However, consuming these oils leads to the PRO-inflammatory metabolism of excess Omega-6. You want more Omega-3 in your diet, not Omega-6 fatty acids.
Use olive oil and coconut oil instead and put them on your anti inflammatory food list.
Leave These Foods OFF Your Anti Inflammatory Foods List!
Eating too much sugar increases inflammation. In causes high insulin levels, increases fat storage and inhibits fat breakdown which leads to production of cytokines which leads to inflammation of the arteries.
Trans-Fats need to be eliminated from your diet also. They interfere with the normal metabolism of Omega-3 fatty acids, making most peoples already deficient intake of this vital substance even worse.
They are found in hydrogenated vegetable oil, partially hydrogenated vegetable oil, vegetable shortening, margarine, commericially baked goods, most restaurant fried foods, and many crackers and chips.
Summary of The Anti Inflammatory Foods List
The main components of an anti inflammatory diet can be quickly summed up in this short list:
- Lean Meats (grass fed contains more Omega-3)
- Fatty Fish
- Olive Oil and Coconut Oil
- LESS sugar
- LESS manufactured foods
- NO Trans-fats
It’s pretty simple really. Eat foods as close to their natural state as possible, opt for good fats high in Omega-3 fatty acids, cut back on your sugar intake, and avoid as much of the chemicals and fake manufactured foods as possible.
If you’d like to learn more details about what to include on an anti inflammatory foods list, and the best supplements and health practices to reduce inflammation in your body, check out “The Great Cholesterol Lie.” It isn’t just about cholesterol and heart disease, but includes all kinds of information on reducing the inflammation in your body which will help prevent all kinds of chronic illnesses. You can get more information about it here.