10 Great Foods With Anti-Inflammatory Ingredients | Gastrointestinal Disorders slideshows | Body & Health Conditions center

Kelp

Kelp belongs to the family of brown algae and is a refuge for sessile sea animals. There are several species of kelp, among which bongo kelp and kombu (the japanese type). Bongo kelp is generally used for industrial purposes in soap and glass production. It is the japanese variant of this algae that is commonly used as a culinary ingredient (in Chinese, Korean and Japanese cuisines, mostly). It can be used in broths and stews for its savory taste, to garnish rice dishes, as a vegetable to accompany meals or simply as an afternoon snack (the so-called “tsukudani”). Because of its high content in iodine, kelp has been used as a supplement to help with goiter (due to a low level of iodine). It is also rich in anti-oxidants, which makes it a great food to minimize cell damage and ensure optimal health.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Laurel F by Flickr : www.flickr.com/photos/laurelfan/50538263/
www.chicagonow.com/clean-convenient-cuisine/2010/09/best-and-worst-top-10-most-inflammatory-and-anti-inflammatory-foods/
http://abcnews.go.com/Health/Wellness/14-foods-fight-inflammation/story?id=19421185#1
http://www.health.com/health/gallery/0,,20705881_2,00.html

Cruciferous Vegetables (Broccoli, brussel sprouts, kale and cauliflower)

The crunchier they are, the more we like them! There has to be a reason why we are so fond of broccoli, cauliflower, kale or brussel sprouts. Certainly, their exquisite and flowery appearance makes our dishes look much nicer, their vivid green color makes our plates more vibrant, and nothing can replace the awesome feeling we get when we bite on these with a crunch! But put aside all these heart-satisfying factors, cruciferous vegetables are a true gold mine when it comes to antioxidants. They are natural detox foods that can be consumed cooked or raw, at the consumer’s pleasure. And they inhibit inflammation too.

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Photo courtesy of Grant Guarino by Flickr : www.flickr.com/photos/grantguarino/8849306604/

Fatty fish

What we call fatty fishes are basically fishes rich in omega-3 fatty acids. These includes species like tuna, mackerel, salmon or sardines. These types of fish are highly recommended in all people to prevent the occurrence of heart diseases; and in people who are particularly at risk of such diseases (heart attacks, hypertension, etc.). With a diet rich in omega-3 fatty acids (which are essential fatty acids for the optimal functioning of the body), you are able to decrease the formation of cholesterol plaques in the lining of your blood vessels, and similarly decrease the risk of plaque inflammation (which triggers the detachment of those plaques and the formation of emboli).

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Photo courtesy of Laurel F by Flickr : www.flickr.com/photos/laurelfan/50538614/

Whole grain

Whole grains are much healthier than their refined counterparts, and this for several reasons. Not only do they provide you with the full nutrients that you are expected to get from your grains (vitamins and minerals included), but they are also an extremely rich source of dietary fibers. Dietary fibers facilitate digestion of nutrients. When it comes to inflammation, studies have proven that dietary fibers decrease the level of C-Reactive protein, an inflammatory marker commonly present in the body in almost all inflammatory reactions. So this should be one more reason for you to substitute your white bread with a brand new whole wheat bread!

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Photo courtesy of Itinerant Tightwad by Flickr : www.flickr.com/photos/itineranttightwad/3694710501/

Soy

Soy based products (such as soy milk, soy beans or soy grains) are rich in a specific type of antioxidants known as isoflavones. Isoflavones are chemicals that have a structure similar to estrogens (found in females). It was demonstrated (through studies performed on live 8 weeks old mice) that the isoflavones contained in soy products could decrease the chronic inflammation and the negative effects that it has on bone and heart health. Other health benefits of soy include its richness in proteins, vitamin C and calcium compared to other staple foods (such as corn, rice, wheat, sweet potato, cassava o sorghum).

Sources & Links

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Photo courtesy of mosespreciado by Flickr : www.flickr.com/photos/mosespreciado/6945739575/
www.journal-inflammation.com/content/4/1/17
http://www.ncbi.nlm.nih.gov/pubmed/18981951

Peppers

For seasoning and other culinary purposes, bell peppers are gold. They are ranked as one of the top 10 anti-inflammatory foods, and are able to protect the body from cell damage induced by free radicals. As a general rule of thumb, the more colorful vegetables we consume, the more healthy we become. This is due to the fact that colorful veggies - unlike starchy foods - are richer in antioxydants. Other peppers such as hot peppers are rich in capsaicin, a chemical known for its anti-inflammatory and analgesic (relieves pain) properties. Capsaicin is included in several topical creams sold over the counter to reduce pain and skin inflammation.

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Beets

Just as red as beets are, they are equally rich in antioxidants! They are not just delicious, but because of their high content in antioxidants they are a real nutritional powerhouse! Beets are one of the most complete vegetables because their benefits target more than one system in the body. They can help to lower blood pressure (according to a study done at the London’s Queen Mary University), they can boost your immune response, they provide a handful of essential minerals for the body and most importantly, they have an anti-inflammatory effect. The latter is attributed to their content in betains, a naturally occurring substance that protects cells from damage and reduces the risks of inflammation and premature aging.

Sources & Links

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Photo courtesy of craig Cloutier by Flickr : www.flickr.com/photos/craigcloutier/3139340271/
www.care2.com/greenliving/7-reasons-to-love-beets.html

Tomatoes

We love them red and fresh! And yes, tomatoes show us love in return too! In our garden salads or blended in our favorite stews, tomatoes always put some warm in our heart. Loaded with lyocpene, tomoatoes are very healthy vegetables when it comes to body function. Lycopene is a naturally occuring carotenoid known for its variety of health benefits that range from heart and lung protection to preventing us from developing cancer. Lycopene carries out these functions by decreasing the inflammatory response. The key processes through which it acts as such are not fully understood, but researchers postulate that it may block various steps of the inflammatory response.

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Photo courtesy of Garry Knight by Flickr : www.flickr.com/photos/garryknight/5657971538/
www.ncbi.nlm.nih.gov/pubmed/20491642

Garlic and onions

They are pungent, spicy, aromatic and most importantly, healthy for our body! Garlic and onions are well known for their immune system boosting properties. They help to strengthen our white blood cells, thus decreasing our risk of infection. And even if an infection was to happen, these spices can decrease the level of inflammation, thus making the infection heal and resolve quicker. This is possible because of their high content in “allicin” and “quercetin”. Those two chemicals break down to produce another compound known as “sulfenic acid”, which protects our cells from free radical injury that can occur during the inflammatory process.

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Photo courtesy of Karyn Christner by Flickr : www.flickr.com/photos/toofarnorth/2434809581/

Tart Cherries

Tart cherries are a variety of cherries that are known for their relatively sour taste. They are mostly grown in the states of Michigan and Utah. Just like other berries, tart cherries have been proven to decrease inflammation, a key physiological process in the development of cholesterol plaques that predispose one to cardiovascular events (heart attack and strokes being on top of the list). Tart cherries have a higher content of phenols and anthocyanins (which are potent antioxidants) compared to their sweet counterparts. In three studies performed by researchers at the University of Michigan, it was found that eight ounces of tart cherries juice a day for at least 1 month could significantly decrease one’s risk of developing heart disease.