The Anti-Inflammatory Diet

Most people don’t think of inflammation as a catalyst for making food choices, but perhaps it should be. Inflammation is how our immune system responds to injury, such as when an infected cut swells up and gets red. Nonetheless, this example is short term because once healing takes place, the inflammation disappears. But chronic systemic inflammation is linked to symptoms and illnesses such as joint pain, migraine headaches, Alzheimer’s disease, heart disease and high blood pressure. For people afflicted with these ailments, dietary choices can go a long way to help reduce suffering.

A diet rich in healthful foods can prevent or reduce the effects of inflammation. Based on the nutrients you consume, inflammatory and anti-inflammatory chemicals called prostaglandins are created in your body and affect its inflammatory response. Consuming foods rich in omega-3 fatty acids and antioxidants helps your body to produce more anti-inflammatory prostaglandins.

Many of the guidelines for an anti-inflammatory diet are the same as those for any well-balanced diet; they are easy to adapt to meals the whole family will enjoy. However, those people focusing on the anti-inflammatory nature of these guidelines will also want to avoid foods such as refined sugar and white flour, red meat and highly processed foods. These are pro-inflammation and can jeopardize the success of an anti-inflammatory diet.

The key ingredients of an anti-inflammatory diet include:

Fruits and Vegetables

Eat at least nine one-half cup servings of fruits and vegetables each day. The antioxidants found in green leafy vegetables and colored fruits help prevent free radical oxidation that contributes to inflammation. It’s best to eat these foods raw, as cooking destroys some of their beneficial enzymes and antioxidants.

Healthy Proteins

Cell, muscle and tissue health depend on protein, and the best sources of proteins for an anti-inflammatory diet are omega-3 rich coldwater fish, free-range poultry and plant-based proteins such as beans, nuts and grains. Red meat contains pro-inflammatory arachidonic acid, and thus, should be consumed in moderation. Poaching and stewing methods are healthier ways to cook meat than frying and barbecuing, and replacing meat or fish with peanut butter or hummus once in a while creates a healthy change of pace.

Fabulous Fats

The fats found in olive oil, pumpkin and flax seeds, walnuts, almonds and macadamia nuts are sources of essential fatty acids that have anti-inflammatory properties. Avoid saturated and trans fats, as well as cottonseed, corn, peanut and soy oils, which contain omega-6 fatty acids that can compromise the beneficial effects of the omega-3 fatty acids.

Super Greens

In today’s fast paced world, we often substitute health for convenience. By picking processed or ‘fast’ foods over natural, more nourishing choices, we create an acidic internal environment more prone to outward signs of inflammation. ‘Super greens’ formulas like Balance by CosMedix can help reduce acidity and restore internal equilibrium by supplementing the essential vitamins and minerals normally drawn from fruits and vegetables.

ANTI-INFLAMMATORY RECIPES

Fresh Pummelo Shrimp Cocktail
Recipe and photo courtesy of Sunkist, Sunkist.com

Citrus fruits are rich in antioxidants and have anti-inflammation properties. If pummelo segments are very large, use only 10 segments and cut in half to make 20 pieces. Fresh grapefruit segments and fresh-squeezed grapefruit juice may be substituted if pummelos are not in season.

Yield: 4 servings

• 20 Sunkist fresh pummelo segments
• 1 cup Sunkist freshly squeezed pummelo juice
• 20 jumbo boiled shrimp
• 1 tablespoon shallots, chopped
• 2 tablespoons fresh sage leaves
• chopped shredded lettuce, as needed

Combine Sunkist fresh pummelo segments, Sunkist fresh-squeezed pummelo juice, boiled shrimp, shallots and chopped sage in a zip-top plastic bag, making sure marinade ingredients are distributed evenly. Marinate in the refrigerator for 1 to 2 hours.

Place shredded lettuce in bottom of 4 shrimp cocktail or margarita glasses. Remove shrimp and Sunkist pummelo segments from marinade, drain.

Place shrimp and pummelo segments around edges of each glass, alternating the shrimp and pummelo.

Amelia’s Italian Pork Pita Pockets
Recipe courtesy of the National Pork Board, TheOtherWhiteMeat.com

These satisfying sandwiches feature small portions of pork—a low-fat meat protein—along with part-skim mozzarella cheese. Use whole wheat pita bread and serve with jicama salad and cherry tomatoes to boost your daily servings of grains, fruits and vegetables.

Yield: 8 sandwiches (4 servings)

• 8 2-ounce thinly cut boneless pork chops
• 2 green bell peppers, each cut into 8 lengthwise strips
• 2 portabella mushrooms, cut into 8 slices
• 1 large red onion, cut into 8 wedges, separated
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1/2 teaspoon Italian seasoning
• 2 teaspoons crushed red pepper flakes
• 1 teaspoon fennel seed
• 8 pita pocket bread halves
• 4 slices (1-ounce each) low-fat, part-skim mozzarella cheese, cut in half

Heat oven to broil. Coat a large baking pan with cooking spray. Arrange pork chops and vegetables in a single layer on baking pan. In a small bowl, combine vinegar, oil, Italian seasoning, red pepper flakes and fennel seed. Brush mixture on both sides of pork. Broil 5 to 6 inches from heat for about 6 to 10 minutes, or until pork is browned and vegetables are crisp-tender. Remove from oven; divide pork and vegetables among pita pocket breads. Add one slice of cheese to each sandwich.