Exercise induces inflammation. By adopting an anti-inflammatory diet you can protect you body and cells from free radicles. A diet high in meat and dairy products and low in oily fish, nuts, seeds and green vegetables may contribute to inflammation. We need to balance omega 6 fatty acids (meat and dairy) with omega 3 fatty acids. Omega 3 fatty acids are found in salmon, mackerel, sardines, eggs, walnuts and flax seed and oil and green leafy vegetables. We need vitamins B3, B6, C and magnesium to create anti-inflammatory substances from these fats. These vitamins and minerals are found in green leafy vegetables, fresh fruit and vegetables and nuts and seeds.
Ginger, garlic and turmeric are also great anti-inflammatory foods.
We need B6 and B12 to lower homocysteine, which cause inflammation; these are found in meat, eggs and vegetables.
Antioxidants such as vitamin A, C, E, zinc and selenium may also reduce inflammation.
• Vitamin A is found in butter, eggs, pumpkin, carrots and sweet potato.
• Vitamin C is found in broccoli, cauliflower, tomatoes and kiwi fruit.
• Vitamin E is found in nuts, seeds, avocado, butter and eggs.
• Zinc is found in meat, nuts and seeds
• Selenium is found in Brazil nuts.
Food intolerance, particularly to gluten, diary, soy and the nightshade family, which includes potatoes, aubergine, tomatoes and peppers may contribute to inflammation. Reduce these in the diet.
Including sulphurous foods such as eggs, onions and garlic, broccoli and cabbage to support the liver.
Summary
• Reduce meat and dairy products
• Increase salmon, mackerel, sardines, eggs, walnuts, flax seeds and oil
• Increase green leafy vegetables, fresh fruit, vegetables, nuts and seeds
• Eat ginger, garlic and turmeric
• Eat plenty of foods each day with antioxidants
• Avoid gluten, diary, soy and the nightshade family
• Eat eggs, onions, garlic, broccoli and cabbage to support the liver
