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Foods To Reduce Inflammation
Beth M. Ley, Ph.D.
Certain foods, GM foods, pesticides and many chemicals in processed foods actually cause inflammation in the body which can either create or stir up existing problems like:

Arthritis (all forms)/Buritis Diverticulitis
Alzheimer's Fibromyalgia
Asthma Gastritis
Allergies Hepatitis
Atherosclerosis (heart disease) Irritable bowel syndrome (IBS)
Cancer Systemic lupus erythematous (SLE)
Chronic Pain Nephritis
Crohn's disease Obesity/weight gain
Colitis Parkinson's disease
Dermatitis/Hives Prostate inflammation
Diabetes Ulcerative colitis



These are "Inflammatory" Foods To Avoid or Even Better ... ELIMINATE!!

High Fructose Corn Syrup

Hydrogenated Oils (contain trans fats)

Polyunsaturated Vegetable Oils like safflower, sunflower, corn, peanut and soy (High in inflammatory Omega-6, linoleic acid)

Sugar

Wheat and Wheat Flour Products

White Rice

Fried foods, especially chips and most snack foods

Eat fewer acid-producing foods like:

  • Animal protein (grain-fed beef, chicken, pork)
  • Dairy products
  • Corn/Corn products
  • Ready-to Eat-Breakfast cereals
  • Pasta
  • Alcohol




Anti-inflammatory Foods To EAT More Of:
Berries Greens Olive Oil
Salmon Tuna Almonds
Onion/Garlic Cabbage Avocado
Hot Peppers Sweet Potatoes Parsley

The IF (Inflammation Factor) Rating™ estimates the inflammatory or anti-inflammatory potential of individual foods or combinations of foods by calculating the net effect of different nutritional factors, such as fatty acids, antioxidants, and glycemic impact.

IF Positives: This food contains known anti-inflammatory nutrients, including monounsaturated fat, selenium, DHA and folate.

IF Negatives: This food contains known inflammatory nutrients, including arachidonic acid, saturated fat.



Helpful Natural Anti-inflammatory Supplements:

  • * B Vitamins
  • * Vitamin D-3
  • * Vitamin C
  • * Omega-3 (from fish or flax)
  • * Bioflavonoids. Bioflavonoids include compounds such as quercetin, epicatechin from green tea, and oligomeric proanthocyanidins (OPC’s), such as those found in pine bark extract (Pycnogenol) and grape seed extract. Many occur in citrus fruits, vegetables, tea, cocoa and wine. Most bioflavonoids can also be taken in supplemental form.
  • * MSM (Methylsulphonal Methane). This is a natural source of sulfur, the third largest existing mineral in the body. Sulfur is called nature's "beauty mineral," because it keeps the skin smooth and youthful, and the hair glossy. Sulfur is necessary for production of collagen and keratin, protein necessary for health and maintenance of skin, nails and hair. Oral dosages of MSM have shown to be effective against acne, Rosaceae and dry, scaly or itching skin. When used topically in the form of an ointment or lotion, MSM is helpful in treating skin disorders including acne, psoriasis, eczema, dermatitis, dandruff, scabies, diaper rash and certain fungal infections. Daily dosage is 4,000 - 8,000 mg.

    * Probiotics - look for at least 10 different strains and about 50 billion CU daily.

    * Antioxidants sush as: Alpha Lipoic Acid, 600 mg or more daily, Astaxanthin, 6 to 10 mg daily, Resveratrol, Green Tea, Carotinoids, etc.

    * Anti-inflammatory Herbs. Many herbs have powerful anti-inflammatory actions. Here are a few:

    • Boswellia (Boswellia serrata)/Frankincense

    • Ginger (Zingiber officinalis)

    • Turmeric (Curcuma longa)


Strongly Anti inflammatory

Salmon (1/2 fillet chinock) +1,055
Salmon (1.2 fillet sockeye) +950
Cayenne pepper +494
Sweet potatoes (1 cup) +378
Parsley +301
Tuna (canned/water) 1 cup +250
Flax seeds (freshly ground) +250
Dandelion greens +150
Ginger (raw) +130
Tuna, canned/oil (1 cup) +182
Salmon, lox, 3 oz +213
Serrano pepper (1 raw) +119
Avocado +116
Garlic (1 clove) +107
Brussels sprouts (cooked) +103
Olive Oil (1 tbsp) +71


Mildly Anti inflammatory

Beet greens +66
Pineapple (raw) +65
Almonds (1 oz) +54
Asparagus (cooked) +41
Kiwi +34
Lemon juice +32
Strawberries (1 cup) +28
Broccoli/Cauliflower +25
Cabbage +23
Carrots (raw) +20
Lime juice +15
Celery +14
Kidney beans +10
Romaine lettuce +10
Cilantro +7
Green bean +4
Seaweed +3
Spinach (raw) +2


Moderately Inflammatory

Grapes -56
Honey (1 tbsp) -78
Chicken (fried) -80
Sugar cookie -80
Chocolate Ice cream (1/2 cup) -82
White bread (1 slice) -90
Cola beverage (20 oz) -90
Beans (except for kidney) -100
Yam, 1 cup -100
Corn cereals (RTE) -107
Doughnut (cake) -120
Pop (other) 20 oz -120
Chocolate chip cookie -129
Breakfast cereal (RTE- rice) -130
Egg, hard boiled -139


Highly Inflammatory

Sugar: Brown or white (1 tbsp) -143
White rice -153
Brown rice -161
Snickers Bar -170
Eggs, scrambled -200
French fries, large -220
Potato chips (6 oz bag) -526
Corn, 1 cup -542
High Fructose Corn Syrup -600
Cereal, Cream of wheat (1 cup) -613
Potato chips from dried. 7 oz can -660
Corn chips (6 oz bag) -690