MY 5 TOP ANTI-INFLAMMATORY FOODS


Anti-inflammatory spice ground Turmeric

Inflammation is natural process that occurs in the body. However with some health conditions it is widely recognised that there is ongoing low grade inflammation. Especially if there is pain the recommended remedy usually is a NSAID type drug such as paracetamol or ibuprofen. These drugs are very effective at reducing pain however the long term use of these medicines can have adverse effects such as gut issues and stomach bleeding.


Natural ways to fight inflammation is a great way to support the body when it is going through a tough time when it needs a break to repair itself. Here I am sharing with you some of my top 5 anti-inflammatory nutrients:

Turmeric with it's active substance curcumin is probably the king of all anti-inflammatories. It is best to take it in supplement from for chronic health conditions as it's absorption is difficult. However a simple home remedy can be made with a teaspoon of turmeric powder cooked in a broth or milk of choice. To the mix you need to add some oil such as coconut oil and a little ground black pepper.

A traditional Ayurvedic spice that fights inflammation and aids circulation. Is a great way to fight inflammation. Just add an inch of fresh ginger to your smoothie

or cook with it in your meals.


Fatty fish such as wild salmon, sardines, herrings and mackerel are great sources of Omega 3 fats. These fats are also called essential fats as we can not make them in the body and for this reason we must take them in by our diets. Some people don't eat fish for various reasons and they would need to supplement their diet with a high quality fish oil not to become deficient. A typical Western diet is predominantly Omega 6 rich for this reason it becomes rather important to make fatty fish part of your diet. Vegetarian sources of Omega 3 fats are walnuts, hemp seeds, chia seeds and flax seeds.

Vitamin D has been studied to be shown it has anti-inflammatory properties. Sun shine, eggs, fatty fish, liver and mushrooms are great sources for this vitamin. However the majority of the population are using sun screens and lotions that block the action of the sun on the skin to produce the essential vitamin D. Also the majority of the population is vitamin D deficient. During the winter months it is best to supplement with vitamin D3 to top up the levels to fight inflammation especially if you feel a cold coming on!


Collected as a resinous extract from the boswellia trees. It is also known as Frankincense. It has natural anti-inflammatory properties and it has been use for centuries in Ayurvedic medicine and across Asia. It works by dampening down the inflammatory pathways by inhibiting some chemicals in the body. It can be regarded as helpful for chronic inflammatory conditions.

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Nutritional Therapist

Susan Davis

Dip ION, CNHC, M BANT

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