Interesting article on anti-inflammatory foods

I regularly eat some foods I consider therapeutic: 1/2 tsp turmeric daily (anti-inflammatory), 1/2 tsp cinnamon daily (helps type 2 diabetics reduce insulin resistance), 1/2 c pomegranate juice (promoties arterial health), and at least a quart of (iced) white tea (anti-cancer properties). So this article at Fitday caught my eye:

Inflammation is the normal and natural response to body injury; however, unnecessary and chronic inflammation can wreak havoc on the body and promote illness.   Many times chronic inflammation goes unnoticed for years but eventually may lead to serious illness including heart disease, stroke, cancer, diabetes, sleep and mood disorders, arthritis and Alzheimer’s.   Due to the increase in chronic disease, the anti-inflammatory diet has gained popularity and media attention.   In general, the anti-inflammatory diet is similar to the Mediterranean style of eating and is designed to reduce risk of age-related disease and improve overall health.

Dietary Factors Contributing to Inflammation
One of the largest players in the fight against chronic inflammation is excess body weight.  The inflammatory state is a vicious cycle starting with infection or illness that produces inflammation, then insulin resistance followed by weight gain and more inflammation.  When an individual starts to gain weight, it can become difficult to get the body out of this constant inflammatory pathway.  Typically drastic nutrition and exercise changes are needed.  The modern diet contributes to inflammation through a variety of body mechanisms that are not completely understood.  Eating too many fried foods, processed foods, omega-6 fats, saturated fat, refined sugar and trans fats have all been linked to increased pro-inflammatory chemicals and hormones that cause cell damage.

Foods to Eat
The anti-inflammatory diet promotes well-balanced eating, but for true success it must be a lifestyle change and not a temporary fix.  Due to the anti-inflammatory effects, omega-3 fatty acids such as fresh oily fish, walnuts, flaxseed and fortified eggs are the staples.  The primary source of fat is extra virgin olive oil.  Only lean meats and vegetable proteins (soybeans, tofu, and soy milk) are allowed.  With high levels of antioxidants, a colorful variety of fresh fruits and vegetables are strongly encouraged along with a variety of nuts, 100% whole grains, beans and legumes.  Herbs and spices such as garlic, turmeric, ginger, cinnamon, red pepper, cayenne, basil, oregano, paprika and chili peppers play a key role in flavoring foods.  An emphasis is placed on organic produce if feasible.  As far as beverages, 2-4 servings of green, white and/or oolong tea are recommended and red wine is allowed in moderate amounts (1-2 glasses daily).

Foods to Avoid . . .

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