Eat this: Anti-inflammatory herbs and spices
Try:
Turmeric. Turmeric contains a powerful anti-inflammatory compound
known as curcumin. (In fact, turmeric is sometimes simply called curcumin.)
This deep yellow-gold spice has a smoky, peppery flavor and is used in curries
and mustard. "It's such a powerful anti-inflammatory, it's one of the
spices I recommend eating every day," says integrative nutritionist Beth
Reardon, director of nutrition at Duke Integrative Medicine, part of the Duke
University Health System, who adds it to almond milk with cinnamon and a touch
of honey.
Other examples: Garlic, ginger, cinnamon, tart
cherry, curry, rosemary. (Dried tart cherries, while not technically a spice or
herb, are another antioxidant-superstar way to "spice up" other
foods.)
Why: Several studies have shown an anti-inflammatory
effect of turmeric on patients with rheumatoid arthritis. These spices and
herbs help inhibit the formation of inflammatory prostaglandins and COX
inhibitors (the same enzyme-inhibiting substances in medications such as Vioxx
or Celebrex)
Try:
Canned salmon. The fish highest in inflammation-busting
omega-3 fatty acids, salmon, is available in cans year-round. "And it's
the most affordable source of wild salmon," Reardon says. Wild-caught is
healthier than farm-raised salmon, which may contain toxic chemicals and antibiotics,
depending on their feed and the conditions they're raised in.
Other examples: Cold-water fish that supply omega-3
fatty acids include black cod, tuna, sardines, halibut, mackerel, herring, and
anchovies. And for protein don't overlook legumes and dried beans, such as
lentils, soybeans, and black beans, and ancient grains including quinoa,
millet, and spelt. Plant sources of omega-3s include pumpkin seeds, walnuts,
and flaxseed.
Why: Replacing animal protein with proteins from
fish increases your consumption of DHA and EPA, so-called "long
chain" omega-3 fatty acids, which have been linked to improvement in
symptoms of both osteoarthritis and rheumatoid arthritis. Plant sources provide
also-essential "short-chain" omega-3 fatty acids.
Eat this: Healthy fats
Try: Coconut oil. Available in specialty groceries
(such as Trader Joe's and Whole Foods), coconut oil provides good fuel for the
cells that line the gut, which is fundamental to proper immune system
functioning, Reardon says. You can use coconut oil in cooking and baking where
a light, slightly sweet flavor is desired, or to pop popcorn (another plant
food high in antioxidants).
Other examples: Olive oil, grape-seed oil, avocados,
ground flax, nut butters (especially almond, almond-flaxseed, cashew, or
sunflower seed, which are less inflammatory than peanut butter),
omega-3-fortified eggs.
Why: You'll be displacing unhealthy, omega-6
saturated fats (found in highly processed foods), which far outnumber
good-for-you omega-3 fats in most American diets -- a backwards ratio that fans
inflammation. Healthy fat sources fuel both proinflammatory hormones, which
fight stresses to cells, and anti-inflammatory hormones, which regulate the
healing process after a threat (injury or infection) is gone.
Eat this: A wide
variety of plants
Try: Kale. It's fibrous, low in calories, rich in
dozens of beneficial flavonoids, and is one of the most nutrient-dense greens.
Chop it into vegetable- or bean-based soup, blend it in a smoothie, or add it
to salad or pasta dishes. To bake kale chips, tear leaves into bite-sized
pieces, sprinkle or spray on olive oil (one tablespoon per cookie sheet), and
add some sea salt. "It's a pretty awesome vegetable," Reardon says.
Other examples: Whole grains, beans, lentils, and
all dark green, red, orange, yellow, blue, and purple fruits and vegetables --
the whole rainbow. Rule of thumb: The more intense the color, the more
antioxidants are packed inside. But even whites (cauliflower, garlic, onion)
and blacks (black beans) provide plenty of benefits.
Why: A plant-based diet emphasizing whole
(unprocessed) foods "is like a force field, or sunglasses, protecting your
lipid membranes and DNA from oxidative damage," says Reardon. Ideally, amp
up the plant foods at the same time you eliminate refined and processed foods
(such as white flour, sugar, and packaged goods like cakes, cookies, chips),
which can raise blood glucose, increasing insulin production and, in turn,
inflammation.
Variety is the key word, because the cumulative effect of many
different nutrients is what creates the beneficial synergy. As Reardon says,
"It really does take a village."
Eat this: Probiotics
Try: Greek yogurt. This thick type of yogurt packs
more than twice the protein of regular yogurt, and it contains probiotics --
live microorganisms that help supplement the healthy bacteria already in your
digestive tract. It's also a good source of vitamin D.
Other examples: Probiotics are also found in any
yogurt containing live cultures (check the label for Lactobacillus
acidophilus and L. bifidus, two common types) and in any
fermented food -- such as kimchee, sauerkraut, and kefir.
Why: Probiotics help your gut preserve a healthy
balance of good bacteria, which are often under siege from factors ranging from
poor nutrition and stress to smoking and pollution. "A healthy population
of bacteria needs a plant-based diet to survive -- it's its own biosystem that
needs to be cultivated," Reardon says. This dairy food is another way to
supplement that healthy ecosystem. It's especially beneficial after finishing a
course of antibiotics, she says, which can disrupt the balance of healthy
bacteria.
Drink this: Lots of
water
Try: Green tea powder. Also called matcha, powdered
green tea -- basically the tea leaves, finely ground -- provide the same
powerful antioxidants that green tea beverages do, but in a more concentrated
and versatile form. In steeped tea, the liquid contains the water-soluble
antioxidants from the tea leaves, but in tea made from green tea powder, you're
literally consuming the whole leaf. Stir it into water (hot or cold) for tea,
or add to smoothies or lattes. It can even be added to baked goods or soups.
Other examples: Water, green tea. Black tea and
coffee also contain anti-inflammatory properties, but in lesser amounts.
However, their caffeine can help treat headache pain.
Why: The vital organs and blood supply are composed
of as much as 90 percent water. "Water is needed by the liver to help
detoxify chemicals and the other compounds we come in contact with,"
Reardon says. Water helps all the body's processes work, right down at the
cellular level.
