Transcript Document
Anti-Inflammatory Diet General • • • • • • • • • Fresh is best Fruits and vegetables from all parts of the color spectrum Omega-3 fatty acids Whole grains Ginger and curry (turmeric) for anti-inflammatory effects Tea (white, green, or oolong) Red wine - antioxidant activity Avoid refined and processed foods Minimize saturated and trans fats Fats Good – Unsaturated fats • Olive oil, nuts, oatmeal, avocado, sesame oil and seeds, and soybeans Bad – Saturated fats • butter, cream, high-fat cheese, fried chicken and fatty meat, and palm kernel oil – Trans fats • margarine, vegetable shortening, partially hydrogenated oils Omega-3 & -6 fatty acids Omega-3 - anti-inflammatory effects – Oily fish (salmon, sardines, herring, and black cod) – Walnuts – Flaxseeds – Hemp seeds – Kelp or fish oil supplements Omega-6 – pro-inflammatory (via cytokine production) – Oil-rich seeds – Oil extracted from seeds used in snack & fast foods Carbohydrates Good – Beneficial phytochemicals and antioxidants digest slowly, reducing blood sugar spikes which promote inflammation – Whole grains (brown rice, bulgur wheat…), beans, sweet potatoes, winter squashes, berries, cherries, apples, and pears Bad – Advanced glycation end products (AGEs) • sugar + protein = pro-inflammatory chemical – High fructose corn syrup, bread, white potatoes, crackers, chips, pastries, sweetened drinks, refined/processed/fast foods AGEs • Formed outside and inside the body • Makes cells stiffer, less pliable and more subject to damage and premature aging. • Formed by BBQ, frying, roasting, boiling (? led to raw food movement) • Barbecued foods are high in AGEs • Smoking increases AGEs - formed when tobacco leaves are dried • Certain foods promote glycation in the body – especially fructose and galactose Protein Good • Eat more vegetable protein (soy foods, beans, lentils and other legumes), whole grains, seeds, nuts, and oily fish • Soy foods contain isoflavones which have antioxidant activity and have been suggested to lower CRP/inflammation levels Bad • Eat less meat and poultry, which contain proinflammatory fats Fiber • Soluble vs. insoluble – Soluble turns to gel and reduces cholsterol – Insoluble fiber adds bulk to the stool • Insoluble: fruit (especially berries), vegetables (especially beans), wheat bran, and whole grains • Soluble: oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables • 30-40 grams of fiber each day -tolerance varies • Fiber cereals is best single source per serving Supplements Daily MVI-mineral includes key antioxidants – Co-enzyme Q10 - 60 to 100 mg/d with largest meal – Vitamins B9, C, E, and D – Selenium Dr. Weil's Anti-Inflammatory Food Pyramid http://www.drweil.com/drw/ecs/pyramid/press-foodpyramid.html