Healthy Weight Loss — Without DietingGetting Plenty of Anti-Inflammatory Nutrients
At the top of the list for anti-inflammatory nutrients are two broad
groups of phytonutrients called flavonoids and carotenoids. Many
flavonoids and carotenoids have strong anti-inflammatory properties,
which are often unique to the specific food involved. Richly colored
vegetables and fruits are some of your best bets here, including dark
green leafy vegetables, beets, and berries. Pineapple also contains a
proteolytic (protein-digesting) enzyme called bromelain that has
been shown to have anti-inflammatory activity. These foods are
included among the World’s Healthiest Foods.
Some research studies have found that some individuals with high
intake of flavonoids and carotenoids do not show reduced tendency
to chronic inflammation. These studies make it clear that there are
no “magic bullets” when it comes to dietary prevention of chronic
disease. While it’s important to ensurethat you are getting adequate
supplies of carotenoids and flavonoids, this shouldn’t be at the
expense of other nutrients, since all are important. Yet, luckily
since carotenoid- and flavonoid-containing foods are also generally
rich in so many other vitamins and minerals,they can make great
overall contributions to your nutrient goals.
Foods rich in omega-3 fatty acids can also be considered anti-inflam-
matorybecause omega-3 fatty acids like alpha-linolenic acid (ALA),
eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) can
be converted into regulatory molecules that put the brakes on inflam-
mation. Foods rich in omega-3 fatty acids include: fish such as
salmon, sardines, tuna, and other cold-water fish; and, nuts and
seeds, especially flaxseeds, hemp seeds, and walnuts. Other foods
that contain omega-3s in lesser, but still very helpful, amountsinclude
soybeans, winter squash, and purslane.
Extra virgin olive oil is another food that has been shown to have
anti-inflammatory benefits. Some of these benefits come from oleu-
ropein and hydroxytyrosol, two unique polyphenols found in olives.
It is important to note that these two phytonutrients are more