First, if we start off by trying to avoid certain foods which can actually cause inflammation – Health Harvard suggest –
Try to avoid or limit these foods as much as possible:
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
Health Harvard’s choice of foods to include which will help fight inflammation include –
An anti-inflammatory diet should include these foods:
- olive oil
- green leafy vegetables, such as spinach, kale, and collards
- nuts like almonds and walnuts
- fatty fish like salmon, mackerel, tuna, and sardines
- fruits such as strawberries, blueberries, cherries, and oranges
Healthline explains that Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease. Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.
Healthline also says about fatty fish that EPA and DHA found in these fish can reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease. Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects. Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP)
Healthline also includes avocados, peppers, mushrooms and grapes in their list of anti-inflammatory foods, and my absolute favourite food Dark chocolate which is delicious, rich, and satisfying. It’s also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier ageing.
Some great cookbooks on Anti-inflammatory diets are The Anti-Inflammatory Cookbook by Alice Newman (£15.99) Amazon, which has easy and super healthy recipes that can help you to follow this diet and the main foods that help you identify inflammation-causing ingredients and inflammation-fighting superfoods.
The Anti-Inflammatory Diet & Action Plans: 4 Week Meal Plans to Heal the Immune System and Restore Overall Health by Dorothy Calimeris & Sondi Bruner (£11) Amazon – Choose from four different meal plans-Mediterranean, Paleo, Vegetarian, and Timesaving–to help you transition to a nourishing, inflammation-free lifestyle. • Use weekly shopping lists, storage suggestions, and meal prep shortcuts to save time and money. • Study comprehensive food lists that identify which foods trigger inflammation and which foods relieve it.
Another great book/cookbook which is available on Amazon (£5.81) but only available on Kindle is Everything you need to know about Spirulina, The World’s Highest Protein Food explained with delicious recipes included (Spirulina Cookbook Book 1) by Tina Quick. Tina Quick has been vegan since age 19. She loves cooking healthy, delicious vegan food and teaching others how to eat a healthy plant-based diet. Also included are dozens of amazing spirulina recipes for better health. This superfood is extremely versatile and can be used in smoothies, drinks, salads, soups, and much more!
Finally, another great cookery book about using super seeds in your cooking is Super Seeds: The Complete Guide to Cooking with Power-Packed Chia, Quinoa, Flax, Hemp, and Amaranth (Superfood) by Kim Lutz. (£12.99) Amazon. Five super seeds covered in one super volume! Chia, hemp, flax, quinoa, and amaranth are tiny powerhouses that deliver whopping amounts of protein, essential fatty acids and great taste in every serving. Perfect for vegan, vegetarian, and gluten-free diets, they each get to take a star turn in these 75 mouthwatering recipes. Convenient and versatile, the seeds work wonderfully in everything from muffins and bread to salads, soups, and desserts. Super Seeds is a must-have for anyone interested in eating healthily and deliciously.