Anti Inflammatory Diet Reduces Inflammation & Swelling
Inflammation is the body’s natural response to protect itself. Technically it is the process whereby white blood cells and substances they produce protect the body from infection caused by foreign organisms, including bacteria, viruses, damaged cells, irritants and pathogens. While inflammation in itself is a good thing as it protects the body, systemic or chronic inflammation can seriously damage your health.
The good news is that there are natural home remedies to lower inflammation in the majority of people. This article will highlight the simple natural remedies, and will identify toxic foods which cause inflammation and superfoods which actively fight free radicals and lower inflammation. We also list the top super-foods in order of ORAC score (highest antioxidant), and provide an anti inflammatory diet which improves overall health.
Foods that Cause Inflammation
Refined sugars have recently been discovered as highly toxic causing severe inflammation throughout the body. They adversely affect key organs and our prime culprit for the onset of diabetes. Avoid table sugar, corn syrup, high fructose corn syrup, and artificial sweeteners.
Trans fats trigger systemic inflammation and should be avoided. Trans fats are found in fast foods, fried products, processed snack foods, cookies, donuts, crackers and most margarines. Trans fats are also found in hydrogenated oils. You should check supplement facts to eliminate these foods.
Saturated fats along with sugar and starches trigger inflammation. Dairy fats like cheese and red meat are the biggest sources of Saturated Fats in the American diet.
Omega 6 fatty acids can trigger pro-inflammatory chemicals, if consumed in excess. You must balance your omega 3s and Omega 9s. Limit soybean, sunflower, corn and safflower oil. Olive oil is very healthful and should be used as your primary vegetable oil.
Refined Carbohydrates, such as white flour, white rice, white potatoes and many cereals are high Glycemic Index (Sugar) foods which stimulate Inflammation. Avoid eating these refined foods and opt for natural whole grains, vegetables and unprocessed alternatives.
MSG, or Mono-Sodium Glutamate is a flavor-enhancing food additive found in Asian food, but also fast foods, soups, and deli meats. This chemical triggers chronic Inflammation and aggravates fluid retention. Check Supplement Facts for this toxic ingredient and avoid when you can.
Gluten found in wheat, rye and barley and Casein found in dairy, are common allergens which can cause Inflammation and Swelling. Gluten free products are now main-stream and alternatives are now available in most supermarkets. Eliminating wheat from your diet is highly recommended as the majority of the population cannot properly digest GMO wheat.
Top Antioxidant Fruits and Vegetables
Oxygen radical absorbance capacity (ORAC) is a method of measuring antioxidant capacities of foods. Few people realize that unprocessed chocolate, berries, certain beans and apples are extremely high antioxidant foods. Eating these anti inflammatory foods lowers inflammation and may even fight cancer. You should print this list out and stick it on your fridge so you will remember these foods the next time you buy groceries. These are some of the healthiest foods in the world that should be eaten regularly to lower inflammation.
|FOOD||SERVING SIZE||ANTIOXIDANT VALUE (ORAC Score)|
|Raw unprocessed Cocoa||100 grams||28,000|
|Small Red Bean||½ cup dried beans||13,727|
|Wild blueberry||1 cup||13,427|
|Red kidney bean||½ cup dried beans||13,259|
|Pinto bean||½ cup||11,864|
|Blueberry||1 cup (cultivated)||9,019|
|Cranberry||1 cup (whole berries)||8,983|
|Artichoke hearts||1 cup, cooked||7,904|
|Blackberry||1 cup (cultivated)||7,701|
|Red Delicious apple||1 apple||5,900|
|Granny Smith apple||1 apple||5,381|
|Sweet cherry||1 cup||4,873|
|Black plum||1 plum||4,844|
|Russet potato||1, cooked||4,649|
|Black bean||½ cup dried beans||4,181|
|Gala apple||1 apple||3,903|
Healthy Food Ideas
Here you will find healthful anti inflammatory food ideas for most food types, including vegetarian options and approved salad dressing ingredients to help lower inflammation.
|FOOD TYPE||FOOD IDEAS|
|FAT IDEAS||Omega 9 (olive oil), omega 3 (fish oil and flax seed oil), natural peanut butter, almonds, and avocado.|
|PROTEIN IDEAS||Fish and Seafood: Shrimp, scallops, crab, clams, Wild Salmon, cod, trout and sole.Beef: Roast, sirloin, tenderloin, extra-lean ground beef.Poultry: Egg whites, turkey, skinless chicken.Veal: Tenderloin, breast.Pork: Pork tenderloin|
|VEGETABLE IDEAS||Asparagus, arugula, bell peppers, broccoli, cauliflower, cabbage, celery, collard greens, cucumbers, mixed green salad, green onions, peppers, radish, spinach, swiss chard, okra, raw onions, mushrooms, kale, turnip, zucchini.Choose this list twice a week: Brussel sprouts, green beans, eggplant, snow peas, tomatoes and cooked onions.|
|VEGETARIAN PROTEINS||2 egg whites + 1 whole egg, natural peanut butter, original veggie burger, portabella burger, raw edamame, garden protein.|
|DRESSINGS AND SPICES||Olive oil, apple cider vinegar, fine herbs, garlic, ginger, lemon, hot mustard, hot sauce, carb and MSG free spices, white vinegar, cinnamon, stevia, poppy seeds, sesame seeds.|
|CONTROLLED SNACK FOODS||Almonds (1/4 cup daily), celery sticks with peanut butter (natural unsweetened), cucumbers, berries, dark chocolate (+70% cacao)|
Anti Inflammatory Diet
This simple anti inflammatory diet sets out the recommended foods to eat and an explanation for each. These low inflammation foods can be swapped out for other recommended foods as desired. Almost all of these foods are available at regular supermarkets.
|Breakfast||-Bowl of Fruit (strawberries, blueberries, blackberries, or raspberries)-Granola (unsweetened flaxseed/oatmeal granola and 1% milk)-SwellNoMore® (2 x tablets with 10 oz water)||High antioxidant berry mix with high omega-3 flaxseed/oatmeal granola (not wheat granola)|
|Lunch||-Salad (with approved dressing ingredients)-Protein (small portion) or-Vegetables (raw or steamed as boiling lowers ORAC by 90%)||Do not add salt. Try to add these spices: curcumin, cayenne, ginger or pepper|
|Dinner||-Protein (4-6 oz. cooked seafood, beef, poultry or pork)-Salad (with approved dressing ingredients) and-Vegetables (raw or steamed)-SwellNoMore® (1 x tablet with 10 oz water)||Do not add salt. Try to add these spices: curcumin, cayenne, ginger or pepper|
|Night||-Laxative tea (Smooth Move or Laxative Tea)||This will help promote bowel regularity and retained fluids|
|Liquids||-Purified Water 100 oz daily (add squeezed lemon)-Green Tea (unsweetened hot or cold)-Red Wine (1 glass with dinner is fine)||Squeeze organic lemons into purified waterGreen tea contains antioxidants and helps release retained fluids from the night before|
|Snacks||-Dark chocolate 100g (at least 70% cocoa)-Almonds or Walnuts (1/4 cup daily)-Celery sticks with peanut butter (natural unsweetened)-Berries or watermelon slices or half red grapefruit||Dark chocolate is high in flavonoidsAlmonds are rich Omega 3, calcium and vitamin EWatermelon and red grapefruit (avoid if on statins)|
You will also find an excellent article entitled The Best Foods for an Anti-Inflammatory Diet, from the health and wellness editors at positivehealthwellness.com.
Best Anti Inflammatory Supplement
To supplement the above superfoods we also recommend a natural Dietary Supplement called SwellNoMore that was specifically formulated to draw out retained fluids and reduce harmful inflammation. It also cleanses key organs and contains powerful antioxidants for overall health and well being. You can purchase the best anti inflammatory supplements at swellnomore.com. This program simply replaces “bad” foods with "good” anti inflammatory superfoods that lower inflammation with little or no sacrifice of taste, cost, or convenience. It‘s just about understanding healthful foods and getting in the habit of ordering and eating them. And in no time, you will look and feel younger and more healthy. If you have any questions or comments about the above ingredients or meal-plan email us at firstname.lastname@example.org or visit www.swellnomore.com for more information.
TRY SWELLNOMORE TODAY!! IT'S GUARANTEED TO WORK.