fit-woman1Inflammation is at the cause of all chronic diseases such as cardiovascular disease, diabetes, obesity and cancer. Eating a diet rich in anti inflammatory foods will go a long way towards disease prevention.

What do fish, flaxseeds, garlic, kiwi fruit, cherries, turmeric, ginger and water have in common? They will prevent inflammation and keep you disease free so make sure they become part of your regular diet for a long and healthy life.

Here are some of my favourite foods that prevent inflammation:

  • Omega 3 fats help to produce hormone-like substances called prostaglandins, which help regulate the inflammatory response. Foods such as salmon, mackerel, herring, sardines, flaxseeds and flaxseed oil and walnuts are all great sources of Omega 3 fats and should be included regularly in the diet.
  • Garlic is a powerful anti-inflammatory food, containing compounds that inhibit lipoxygenase and cyclooxygenase, (the enzymes that generate inflammatory prostaglandins) thus noticeably reducing inflammation. Fresh garlic is better to consume in this case.
  • Vitamin C has also been shown to reduce inflammation, as a recent study at the University of California in Berkeley demonstrated. Researchers showed that Vitamin C can lower levels of C-reactive protein, a biomarker of inflammation that has been shown to be a powerful predictor of heart disease and diabetes. Vitamin C-rich foods include kiwi fruit, capsicum, tomatoes, broccoli, citrus fruits and berries.
  • A study by the Journal of Nutrition in April 2006 showed that cherries can significantly reduce inflammation, especially when eaten every day. Cherry juice in particular has been shown to reduce the pain of gout-associated inflammation as well as ease suffering for arthritis-related aches and pains.
  • Turmeric has been used for centuries as a medicinal tool in India and China to treat bruises, menstrual pain, flatulence and more. The pigment which colours turmeric yellow-orange, curcumin has been shown to have anti-inflammatory actions comparable to potent pharmaceutical drugs.
  • Ginger contains potent anti-inflammatory compounds known as gingerols, which have been shown to improve symptoms of patients suffering arthritis and osteoporosis. Ginger also promotes circulation, which may help further reduce inflammation as the blood is able to move freely around the body and bring nutrients to affect sites of inflammation.
  • Not technically a food, water is important to mention as it carries nutrients to and hydrates our cells, it detoxifies the body, regulates the metabolism and cushions the joints. Without enough water, the body’s cells can’t function properly – so eight glasses a day is essential for preventing inflammation.

And voila! You can use food as medicine to prevent all of those nasty, chronic diseases.