Anti-inflammatory diet: the right foods can protect you from Alzheimer's, obesity, heart disease, and even premature aging

Natural Health, Sept, 2005 by Mollly Siple

CUT YOUR FINGER SLICING ONIONS and the area will swell, redden, and heat up. This type of acute inflammatory response is the body's reaction to trauma, and it's an essential part of the healing process. But chronic inflammation caused by more subtle forms of trauma can undermine your health every day.

Long-term ailments, highly processed foods, and ongoing exposure to environmental toxins can result in the kind of persistent, low-grade inflammation researchers are linking to premature aging, heart disease, M.S., R.D. diabetes, Alzheimer's, psoriasis, rheumatoid arthritis, and cancer.

Many foods in the standard American diet aggravate inflammation (see our list of fire feeders on page 43), including refined white flour and sugar, red meat, dairy products, fast food, and food additives. "For someone on such a diet, the body can become like a dry field of grass that is waiting for a match," says Jack Challem, author of The Inflammation Syndrome. "Once the match lights, it's hard to put out the fire."

And it's not just your health that gets singed. Chronic inflammation can make you look old before your time. "Low-grade, systemic inflammation drives aging," says Ronald E. Hunninghake, M.D., author of User's Guide to Inflammation, Arthritis, and Aging. "'Inflamaging' is a term coined by Italian researchers to highlight this association."

The good news is that changing your diet can help prevent or even reverse the process. "Our daily diet and the foods we eat are the most effective-and safest--means of preventing inflammation," says Challem. "The body is quite capable of making its own anti-inflammatory compounds as long as we eat the right foods."

put out the fire

A PROTECTIVE MENU is easier to assemble at home, where you can control the ingredients, including cooking oils. Start with the recipes here, and follow our guide to anti-inflammatory foods, especially if you have inflammation risk factors like elevated levels of cholesterol, triglycerides, or C-reactive protein (see "Are You Going Down in Flames?" on page 40).

Polyphenols. These inflammation-dampening phytochemicals are found in colorful kits like blueberries, blackberries, strawberries, and raspberries, which also contain flavonoids called anthocyanins that protect against oxidative damage. Keep no-sugar-added cranberry juice (such as Ocean Spray's 100% Cranberry Blend) on hand, along with jars of sour cherries.

Quercetin. This anti-inflammatory compound and natural histamine inhibitor is the most powerful kind of flavonoid. Excellent sources include red grapes, red and yellow onions, garlic, broccoli, and apples.

Antioxidants. These nutrients protect the body from free radicals, which trigger inflammation. Carrots and orange winter squash supply beta carotene; bell peppers are high in vitamin C; tomatoes are rich in lycopene. Leafy greens, such as spinach and kale, are also abundant in antioxidants.

Omega-3 fatty acids, Thanks to anti-inflammatory properties, omega-3s provide significant benefit to patients with chronic inflammatory diseases, according to a report in the Journal of the American College of Nutrition. The most potent omega-3s are found in seafood, especially coldwater fish like salmon (preferably wild), tuna, and mackerel. Stock your pantry with canned anchovies and sardines and jars of marinated herring to add to meals. Vegetarian sources of omega-3s include flaxseed oil, dark greens, and walnuts.

Oleic acid. Almonds and macadamias (or their oils) contain this omega-9 fatty acid, which helps omega-3s do their job. Olive oil, which contains oleic acid, is best for everyday cooking. If you prefer safflower or sunflower oil, which are normally placed in the pro-inflammatory camp, buy high-oleic versions. "Balanced" oils, such as those from Spectrum Naturals, are available in minimally processed forms, always a better health choice than refined oils. Canola oil, however, is a refined oil that contains a noteworthy amount of omega-3s and oleic acid.

Curcumin. Turmeric, an Indian spice that gives curry its orange-yellow color, contains curcumin, one of the most powerful anti-inflammatory compounds in nature, says Michael T. Murray, N.D., author of Encyclopedia of Natural Medicine. (Other spices with anti-inflammatory properties are ginger and rosemary.)

Ceviche with Salmon
and Scallops

The fish and avocado supply the anti-inflammatory
fats in this summery
Mexican salad, while the garlic and onion
provide the phytonutrients. Tomatoes are
full of antioxidants.

Serves 6

2 cloves garlic
1/2 pound salmon fillet, preferably wild
8 limes to yield 1 1/2 cups lime juice
1/2 pound bay scallops
1/2 cup finely chopped red onion
1/2 pound cherry tomatoes, halved
1 avocado, peeled, pit removed,
and diced
2 tablespoons "lite" olive oil
2 tablespoons chopped cilantro
1 tablespoon chopped parsley
salt and pepper to taste

1. Mince the garlic to release the garlic
juice, and set aside in a small bowl
to allow garlic's medicinal properties to
develop as the juices mix.

2. Remove any fine bones from the
salmon fillet. Cut the salmon into
1/2-inch cubes.

3. Squeeze the limes and collect the juice
in a bowl. Strain the juice and pour it
into an 8-by-8-inch baking dish or similar
container. Add the salmon, scallops, red
onion, and garlic. Stir to combine.

4. Loosely cover the fish mixture and
refrigerate a minimum of 5 hours or until
the fish becomes opaque. Stir from time
to time so the fish evenly "cooks" in the
acidic lime juice.

5. Add the tomatoes, avocado, olive oil,
cilantro, and parsley. Stir to combine.
Season with salt and pepper.

6. Serve with steamed corn tortillas or
with homemade tortilla chips made
by baking corn tortillas, cut into wedges,
in a 350[degrees]F oven for 6 to 8 minutes,
until crisp.

Per serving: 174 calories, 54% fat (11.2 g;
1.8g saturated). 23% carbs (10.8 g), 23%
protein (10.3 g), 2.3 g fiber, 20.8 mg
cholesterol, 33.1 mg calcium, 0.9 mg iron,
30.4 mg sodium.

Melon with Organic
Strawberry-Ginger Sauce

Strawberries often come to market with
relatively high amounts of pesticides so
be sure to buy organic. The ginger in the
berry sauce dampens inflammation, and
the strawberries provide antioxidants.

Serves 6

1 dry pint organic strawberries, plus
6 strawberries for garnish

1 tablespoon chopped fresh
gingerroot

1/2 medium-size honeydew melon

1/3 medium-size cantaloupe

1. Remove the green tops and stems from
all but 6 strawberries. Peel the gingerroot
using a potato peeler. Using a food
processor fitted with a metal blade,
puree the strawberries and ginger. Transfer
the sauce to a bowl and set aside.

2. To make strawberry fans to be used as
garnish, cut each whole strawberry into 3
or 4 slices, starting at the tip and slicing
downward toward the stem. To open
each berry, hold between the thumb and
fingers and gently fan the slices, keeping
the green top intact. Set aside.

3. Cut the honeydew into 12 slices, forming
long arcs. Cut the cantaloupe into 6
slices. Remove the rinds.

4. To assemble each dessert plate, place
1 slice of cantaloupe in the middle of the
plate. Fit 1 slice of honeydew on each
side, following the arc of the cantaloupe.
Spoon the sauce in a stripe across the
middle of the melon slices; place a strawberry
fan on the plate where the sauce
intersects the inside slice of honeydew.
Serve immediately.

Per serving: 146 calories, 5% fat (0.9 g;
0.2 g saturated), 88% carbs (36.6 g), 7%
protein (2.6 g), 4.1 g fiber 0.0 mg cholesterol,
37.7 mg calcium 0.7 mg iron, 34.4