Fight Inflammation With These Helpful Tips

Hippocrates said, “Let food be thy medicine and medicine by thy food.” As important as medication is to our society, the power of food can sometimes be overlooked. Here are some examples of food that might help decrease inflammation in the body.

Antioxidants help boost your body’s natural immune system and reduce free radicals in the body.

• fruits and vegetables (leafy greens, broccoli, garlic, onions, berries, tomatoes, oranges, cherries)

• legumes (beans, lentils)

Essential Fatty Acids reduce inflammatory proteins in the body.

• omega-3 fatty acids (fish, walnuts, flaxseed)

• monounsaturated fat (nuts, olive oil)

Fiber helps lower c-reactive protein in the body which is a sign of inflammation.

• fruits and vegetables, legumes, whole grains (oatmeal, brown rice)

Herbs and Spices might be beneficial to reducing inflammation.

• turmeric, ginger, green tea, cayenne, cinnamon, cloves

FOODS THAT IGNITE

There are also foods that can contribute to inflammation in the body. These foods should be chosen less often, and in smaller portion sizes.

• Sugar triggers the release of inflammatory messengers. Avoid ingredients ending in “ose”.

• Saturated Fats can trigger fat tissue inflammation. Limit full fat dairy and red meat.

• Trans-Fatty Acids can trigger systemic inflammation. Avoid partially hydrogenated oils.

• Omega-6 Fatty Acids can cause the body to produce pro-inflammatory chemicals where these is an imbalance of omega-3. Limit nut and seed oils.

• Refined Carbohydrates can stimulate inflammation in the body. Replace WHITE breads, rice, and potatoes with whole grains.

• Excessive Alcohol can cause inflammation in the liver and other parts of the body. Limit to 1-2 drinks on occasion.

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BEANS AND GREENS

This quick light meal is a great option to help fight inflammation. Using 6 anti-inflammatory ingredients, you can feel confident knowing this tasty dish is healthy too.

NUTRITION FACTS:

• Servings: 4

• Calories per serving: 250

• Total Fat: 10 g

• Saturated Fat: 2 g

• Monounsaturated Fat: 5 g

• Polyunsaturated Fat: 1 g

• Trans Fat: 0 g

• Cholesterol: 5 mg

• Sodium: 225 mg

• Potassium: 980 mg

• Total Carbohydrate: 32 g

• Dietary Fiber: 9 g

• Sugars: 3 g

• Protein: 13 g

• Vitamin A: 435%

• Vitamin C: 110%

• Calcium: 190%

• Iron: 25%

INGREDIENTS:

• 3 garlic cloves, chopped

• 1 Vidalia onion, chopped

• 1 can cannellini or great northern beans, rinsed

• 5 cups kale, de-stemmed and chopped

• Juice from ½ lemon

• ¼ cup Parmesan cheese

• 1 tablespoon ground turmeric

• 2 tablespoons extra virgin olive oil

• Salt and pepper to taste

• Red pepper flakes (optional)

INSTRUCTIONS:

1. Sauté onion and garlic in olive oil until translucent

2. Add kale and lemon juice

3. Add beans and turmeric (and red pepper flakes – optional)

4. Season with salt and pepper, and top with Parmesan cheese

Think your diet is sub-par and you may be missing needed nutrients? Our registered dietitian has over 20 years of experience helping patients make healthy food choices! We invite you to schedule an appointment with our nutritionist by calling us at 703.349.5100 or clicking here to request an appointment. To stay up-to-date on the latest news and tips from us, be sure to follow us on Facebook and Instagram, and sign up for our monthly newsletter for even more information sent straight to your inbox!