Natural Healthcare Research: Inflammation
- Essential fats are the starting component in our diet for the production of anti-inflammatory hormones (hormone-like compounds called prostaglandins).
- Two fats are essential nutrients in our diets: omega 3 and omega 6 fats.
- Approximately 80% of Americans are deficient in omega 3 fats.
- The highest sources of omega 3 fats are flax seeds and flax seed oil, chia seeds, fish, walnuts and soybeans (buy organic soybeans, most non-organic soybeans are genetically altered).
- Vitamins, minerals and other nutrients in the diet help our bodies produce anti-inflammatory hormones (prostaglandins) from essential fats. Some of the most important nutrients to support this process are:
- Vitamin C: Papaya, red bell peppers, broccoli, kiwi, Brussels sprouts, strawberries.
- B6: Tuna, bananas, cod, spinach, potatoes, garlic, Brussels sprouts.
- Magnesium: Pumpkin seeds, spinach, Swiss chard, green beans, salmon.
- Zinc: Oysters, lamb, venison, sesame seeds, pumpkin seeds.
- Niacin: Chicken, tuna, salmon, lamb, turkey, crimini mushrooms (baby portabello mushrooms).
- 50% of the vitamins and minerals in food are destroyed by cooking food.
- Enzymes in food also help normalize inflammation.
- All food enzymes are destroyed when food is heated above ~110 degrees.
- Antioxidants help the body normalize inflammation.
- Carotenoids:
- Beta Carotene: Sweet potatoes, Spinach, Kale, Collard Greens, Carrots.
- Alpha Carotene: Carrots, winter squash, tomatoes, collard greens.
- Beta Cryptoxanthin: Papaya, bell peppers, watermelon, carrots.
- Lutein/Zeaxanthin: Kale, Spinach, Swiss Chard, Collard greens.
- Lycopene: Watermelon, Tomatoes, Grapefruit, bell peppers.
- Vitamin C:
- Papaya, red bell peppers, broccoli, kiwi, Brussels sprouts, strawberries.
- Vitamin E:
- Sunflower seeds, almonds, olives, papaya, Swiss chard.
- Zinc:
- Oysters, lamb, venison, sesame seeds, pumpkin seeds.
- Selenium:
- Brazil nuts, cod, tuna, salmon, sardines.
- Carotenoids:
- Foods with other anti-inflammatory nutrients:
- Sesame seeds, onions, parsley, berries.
- Anti-inflammatory salad recipe (all foods are raw except meats):
- Baby spinach, Swiss chard, red bell pepper, zucchini or cucumber (both are high in many nutrients; peel if they are not organic), papayas (look for a yellowish color in the skin, rather than a fully dark green skin), chicken/tuna/salmon/lamb/turkey or venison, crimini mushrooms, chopped broccoli, some olives (buy from Trader Joe's and check the label to avoid additives).
- In a coffee grinder, grind 1 TBS of flax seeds, 1 TBS of sesame seeds, 1 TBS of pumpkin seeds and 1 TBS of chia seeds (buy from a health food store...they're kind of expensive, ~$6/lb; can skip chia and add 2 TBS of flax seeds). As an alternative, you could use 2 TBS of olive and 2 TBS of flax seed oil, but the seeds have quite a bit more nutrition than the oil.
- In a food processor, add ½ to 1 lemon (the whole lemon minus the skin and seeds) and 1-2 cups of water. Blend. Add the ground seeds or oils to the food processor + some sea salt and pepper to make the salad dressing.
- Anti-inflammatory herbs to add to the salad dressing: ginger, turmeric, garlic, jalapeno, oregano, rosemary.
- Other things to add to the salad dressing if you'd like (found in health food stores): nutritional yeast (high in protein, B vitamins and chromium; has a cheesy taste) and lecithin (has nutrients important for the brain and helps oils and water mix; a common salad dressing ingredient).
- Water: Increased circulation helps decrease inflammation (by carrying nutrients into cells and carrying waste products from the cells).
- Avoid common food allergens: milk, eggs, wheat, corn, citrus, tomatoes, peanuts.
- Food allergens promote inflammation. You may not be allergic to the above foods, but many people are sensitive to one or more of these foods.
- Food sensitivities can cause red or puffy eyes, runny nose, fluid retention, skin problems, asthma, arthritis, eczema, hay fever and many other healthcare concerns.
System Food Allergen Symptoms and Diseases Gastrointestinal Canker sores, celiac disease, diarrhea, stomach ulcer, gas, gastritis, irritable colon, malabsorption, ulcerative colitis Genitourinary Chronic bladder infections, kidney disease, bedwetting Immune Chronic infections, frequent ear infections Brain Anxiety, depression, hyperactivity, inability to concentrate, insomnia, irritability, mental confusion, personality change, seizures Musculoskeletal Bursitis, joint pain, low back pain Respiratory Asthma, chronic bronchitis, wheezing Skin Acne, eczema, hives, itching, skin rash Miscellaneous Irregular heart beats, edema, fainting, fatigue, headache, hypoglycemia, itchy nose or throat, migraines, sinusitis
- Meridian Valley Laboratory offers advanced food allergy testing for over 95 different foods for $140 or 190 foods for $250.
- Caffeine: Interferes with the body’s production of anti-inflammatory hormones. It’s a diuretic, and it depletes the water soluble nutrients (B and C vitamins and minerals) which help the body produce anti-inflammatory hormones.
- Sugar: Pushes calcium and magnesium out of the body. Magnesium deficiency alone can cause a heart attack, hormonal and inflammation concerns, low energy, headaches, anxiety, insomnia, nervousness, irritability, and many other healthcare concerns.
- Food additives: Many food additives promote inflammation, headaches, allergies and related healthcare concerns.
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