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Antioxidants and Inflammation

October 21, 2011

Here is an interesting link to an article about Antioxidants and Inflammation on the WebMD website.  Worth a look. For more information on the basics on Free Radicals click here.

Some take outs from the WebMD article:

  • Antioxidants can neutralise “free radicals” — reactive oxygen molecules that play a role in the onset of illnesses such as heart disease, cancer, osteoporosis, and Alzheimer’s disease.
  • Age-related changes may be modulated by consuming foods and beverages that are rich in a variety of compounds, including antioxidants, and are anti-inflammatory, such as cold-water fish and richly colored fruits and vegetables.
  • Eating large amounts of saturated or trans fatty acids, sugars, and starches, make insulin levels surge and trigger an anti-inflammatory response and accelerate the aging process.

Nicholas Perricone (MD and best-selling author) and Susan Moores (RD and spokesperson for the American Dietetic Association) suggests these foods chosen because of their healthy nature & anti- inflammatory activity:

      • Fish. Follow the guidelines of the American Heart Association and eat twice weekly, especially the fatty kind that is rich in omega-3 fatty acids. This is a powerful anti-inflammatory food that offers a multitude of health benefits.
      • Fruits and vegetables: are powerhouses of antioxidants. Aim for a variety of colorful produce. Enjoy at least 5 servings per day for the maximum benefits.
      • Whole grains: provide soluble fiber to help lower blood cholesterol levels, and also have phytonutrient content equal to any fruit or vegetable. Strive for at least 3 daily servings.
      • Legumes: are unsung heroes, packed with nutrients similar to fruits and vegetables and with very few calories. Add them to your diet 3 to 4 times a week.
      • Yogurt: has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines. Moores recommends eating a yogurt with active cultures as one of your 3 dairy servings each day.
      • Nuts: are a great source of B vitamins that are good for your heart and your brain. The healthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin’s structure and keep it resilient. Small portions are advised, as nuts are high in calories.
      • Water: is essential for hydration of the skin, muscles, circulation, and all organs in the body. Enjoy 3-4 glasses of pure water in addition to other liquids and watery foods.
      Dr Perricone also recommends these “Superfoods”:
  • Acai fruit (found in health stores)
  • Allium vegetables: garlic, onions, leeks, scallions, chives, and shallots
  • Barley
  • Green foods, such as wheatgrass
  • Buckwheat, both seeds and grains
  • Beans and lentils
  • Hot peppers
  • Nuts and seeds
  • Sprouts
  • Yogurt and kefir

“If  we eat large amounts of saturated or trans fatty acids, sugars, and starches, insulin levels surge and trigger an anti-inflammatory response and accelerate the aging process.” Dr Nicholas Perricone.

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