Nutrition: 10 anti-inflammatory foods
updated the 14 July 2015 à 18:36Nutritionist Catherine Sefraty-Lacrosnière shares her tips on how to fight chronic inflammation of the body – through the food you eat.
ARTICHOKE
Full of vitamin C, artichoke also contains Inulin – an insoluble fibre that promotes the production of probiotics essential for the proper functioning of the intestinal flora. Warning: Cooked artichoke should be consumed quickly, otherwise it will oxidize.
TOMATO
By combining tomato sauce with olive oil, the latter promotes the assimilation of Lycopene – an antioxidant pigment that is responsible for the red color – whose absorption is facilitated by cooking with grease. Bonus: Tomatoes are low in calories!
ALGAE
Algae provide Omega 3. Brown algae (wakame, kombu, sea bean) also contain Fucoidan, a polysaccharide which strengthens the immune system and has anti-cancer properties such as Fucoxanthin, one of its pigments. Wakame and sea bean can be prepared in a salad – or in powder form – and dressed in vinaigrette. Kombu adds an excellent twist as well.
ROSEMARY
A delicious addition to potato salad, citrus salad, and also a good companion of white meat, rosemary contains the anti-inflammatory Phenolic Acid and Flavonoid, which could hinder the development of certain cancers. Its infusion helps with liver and ENT (Ear, Nose, Throat) disorders.
MACKEREL
Cheap fish and excellent source of Omega 3, mackerel also provides high-quality protein, Vitamins B and D, anti-stress Magnesium and antioxidant Selenium.
GINGER, CHILI, TURMERIC
These three spices are known for their anti-inflammatory effectiveness. Used for thousands of years in Indian medicine, turmeric and ginger are associated in the curry powder. The chili curry spice is also rich in Capsaicin, – the anti-inflammatory responsible for its pungent flavor.
NUTS
Buy them with their shell to protect their Omega 3. Although beneficial, they become pro-inflammatory once they go rancid. They also contain Vitamin E, an active component against free radicals.
ONION
Inflammation is the normal reaction of the body against aggressions. It becomes problematic if it is chronic. Free radicals associated with pollution, stress and poor diet promote this chronicity. Rich in antioxidants (Vitamin C, Selenium) and Quercetin – an anti-inflammatory pigment – onion is full of goodness!
CABBAGE
Rich in fibre, Vitamin C and Beta-carotene, these Cruciferous veggies also contain Glucosinolates which are the substances responsible for their bitter tang.They have the power to oppose the cell modifications which lead to cancer. The right dose: Try to incorporate them at least once a week on the menu, replacing them with broccoli if you suffer from irritable bowel.
pomegranate
One of Catherine Serfty-Macrosnière’s favourite fruits for it has anti-inflammatory power as it is rich in fibre, Vitamin C and flavonoids (Quercetin and Anthocyanins). Add it to the salad dressed with orange blossom water – but make sure your peeling is tedious – or drink it as juice with no added sugar.
