10 Foods That Fight Inflammation
1. Extra-virgin olive oil – an unrefined type of olive oil – contains a substance called oleocanthol that interferes with two enzymes (COX-1 and COX-2) involved with inflammation in the body. In fact, a 2005 study in the journal Nature found that oleocanthol inhibits inflammation in a way that’s identical to the painkiller ibuprofen.
Comment: 100% true!
2. Red wine contains a compound called resveratrol, which has been found to have both anti-inflammatory and anti-cancer properties. Scientists say the presence of this compound may help explain the so-called “French paradox” as to why the French –who drink red wine with most meals – can eat a diet that’s actually quite high in saturated fats and yet have healthy arteries and hearts.
Comment: Generally true but for MSers alcohol could be more harmful than resveratrol’s benefit. A very good quality organic wine can accompany meat but no more than a small glass and not in dily basis. If you want to try resveratrol try a good natural supplement.
3. Tea. Generally, any beverage that is high in water content will have anti-inflammatory qualities, and tea is a great choice. Teas such as white tea, oolong, and green tea are full of catechins, antioxidant compounds that reduce artery plaque and inflammation. Tea also has been linked to reduced risks of heart disease, diabetes, and cancer.
Comment: Generally true. For MS you must keep in mind that green tea also contains caffeine which is not good for your central nervous system. Green tea though contains EGCG a major catehin to help discard iron overload (Helps MSers diagnosed with CCSVI). The best way to get it is with supplementing with a non caffeine product. Herbs are good depending on each occasion. You should not take them all the time and you should definitely change between one another.
4. Grass-Fed Beef. If you’re eating beef that’s not specifically sold as “grass-fed,” it means the cows were fed a high-calorie diet of corn and grain in an effort to fatten them quickly. Corn and grain are full of omega-6 fatty acids, which have been linked to inflammation. Grass-fed cows are leaner, and their meat is rich in healthy compounds such as omega-3 fatty acids and vitamin E.
Comment: True. Besides that more than 90% of corn today is mutated. For MS meat protein is irreplaceable. You should try different choices (best choices are rabbit, turkey, goat, grass-fed beef – not a very good choice is chicken, unless it is organic and completely avoid pork). Always combine your meat with fresh vegetables and olive oil. Don’t eat the same meat every day.
5. Oily Fish. You’ve probably seen bottles of fish oil supplements in your pharmacy or grocery store, but you can get the same healthy boost from going straight to the source, as well. Oily fish such as salmon, sardines, and tuna are fish that have fatty oils throughout the fillets and in the area around the gut, rather than just in just the liver. Experts say eating one to two servings of these fish per week can reduce inflammation and also decrease your risk for heart disease and sudden death.
Comment: Sea is daily polluted with tons of chemicals and toxic waste. So big fish are usually much more overloaded with poisons. You should always prefer small fish (anchovy, fry, sardines etc). Swordfish, salmon and tuna are famous for their accumulation of mercury (very toxic heavy metal) especially from the atlantic and indic ocean. Avoid them! Also avoid any kind of canned fish.
It is true that food would and especially fish could be a very good source of essential fatty acids. This tends to be history. Be sure you find a very good source (pharmaceutical grade) Fish Oil. I prefer this one which tastes great.
6. Cocoa contains anti-inflammatory compounds called flavanols, substances that reduce both blood clotting and inflammation in the body. Enjoying a cup or two of hot cocoa per week can help reduce inflammation, particularly if it’s made with skim or low-fat milk to keep down the drink’s content of saturated fats. Keep in mind, however, that trying to get your cocoa in the form of candy will load you up on saturated fats.
Comment: 100% true. Prefer organic cocoa and you can drink it more often than twice a week. Of course do not add any sugar or sweeteners.
7. Cranberries are a powerhouse food, with studies linking the red berry to such benefits as inhibiting cancerous tumors and lowering bad (LDL) cholesterol. Scientists say the fact that the berries are rich in anti-inflammatory antioxidants contribute to their healthful effects. As a bonus, cranberries also contain tannins, substances that can act as a natural antibacterial agent to fight urinary tract and E. coli infections.
Comment: 100% true.
8. Grapes. A 2004 study in the medical journal Arteriosclerosis, Thrombosis and Vascular Biology found that people with stable coronary disease lowered the amount of inflammatory markers in their blood by drinking Concord grape juice. This finding was likely due to the presence of resveratrol in the grapes’ skins, which inhibits inflammation and may even help to fight cancer. Eating grapes – and not drinking them – also adds fiber to the grapes’ benefits and eliminates any added sugar.
Comment: This may be true but grapes have a very high glycemic load. That is why they taste so sweet. In my opinion in MS anything which tastes sweet should be avoided or completely removed from diet (such sugar, candys etc). Grapes contain a very powerful antioxidant, resveratrol, which was mentioned in red wine. I must repeat that resveratrol is best taken from a good quality supplement.
9. Walnuts contain the “plant version” of omega-3 fatty acids, a substance known as ALA, which reduces inflammation in the body. In a 2004 study published in the Journal of Nutrition, scientists found that people who ate at least 2.3 ounces of walnuts and flaxseed (which also contains ALA) daily had reduced levels of inflammatory markers such as C-reactive protein (CRP), a major indicator of a person’s risk for heart disease.
Comment: True, but don’t forget that many people could be allergic or intolerant to walnus which is very common. In that case they should be avoided for sure. Nuts generally is a good source os essential fatty acids and vitamins. You should not though consume it in high quantities or try to replace Fish Oil with them. ALA can be obtained from other sources as well like flaxseeds, flaxseed oil, pumpkin seeds and pumpkin seed oil, perilla seed oil, tofu, animal organs, eggs etc .
10. Broccoli is a virtual disease fighter, rich in such healthy compounds as beta-carotene, vitamin B folate, vitamin C, and the inflammation-fighting flavanoid kaempferol. Broccoli also contains sulforaphane, which experts say helps the body cleanse itself of cancer-causing compounds.
Comment: 100% true.