Video Notes:
-Certain foods make inflammation worse. Others can reverse symptoms caused by inflammation in the body.
-Food categories that fight inflammation: 1. Omega-3 fatty acids 2. Fiber-rich foods 3. Antioxidants
Omega-3 Foods That Fight Inflammation
-Omega-3 fatty acids have to come from our diet since our bodies don't manufacture it.-EPA and DHA are two types of Omega-3's that reduce inflammation. They're found in foods like salmon, sardines, mackerel, tuna and cod. Plant sources include flaxseed and avocado. You can also buy eggs that are fortified with EPA and DHA.
Antioxidants, Especially Vitamins C & A
- Vitamin C is an antioxidant that reduces arthritis symptoms, in particular.-Fruits and vegetables along the color spectrum will give you a healthy mix of each type of antioxidant; foods of similar color have similar nutrients. Eat berries, leafy greens, citrus fruits, and other produce of deep red, purple, blue, orange, yellow and green.
-Brazil nuts and tuna are rich in selenium; a nutrient that many people with inflammatory conditions lack.
Fiber Helps, Refined Carbs Worsen Inflammation
-Whole grains reduce inflammation. Eat foods like whole wheat bread, whole wheat pasta and brown rice.-Refined carbs like white bread and white rice make inflammation worse.
-Fiber-rich foods are filling. They help control hunger and regulate your blood sugar.
-All three food types are a part of a diet that will promote weight loss and reduce your risk of heart disease.
Foods to Avoid
-Avoid 1. nightshade vegetables 2. Omega-6 fats 3. trans fats
-Trans fats (in chips and cookies) cause twice as much inflammation as saturated fats in animal products such as dairy and meat.
-Omega-6 oils to avoid: sunflower oil, sesame oil, corn oil
-Avoid nightshade vegetables (eggplant, white potatoes, tomatoes).
