Anti-inflammatory Foods
Listed below are foods that have a positive effect on our mind.
Omega-3 Fatty Acids
It has been fifteen years since it was first suggested that increasing omega-3 fatty acid intake has a beneficial effect on the mind. Since then, many studies have found omega-3 to be helpful in alleviating depression and anxiety. But how is this possible? Omega-3s easily travel through the brain cell membrane and interact with mood-related chemicals inside the brain. They also have anti-inflammatory actions that may help prevent and alleviate mood disorders.
In saying that, one review states that results are inconclusive, and that the benefits of omega-3 (think high intake of fish) may also be impacted by overall diet quality and lifestyle factors. This makes sense, because good health is comprised of several lifestyle factors. The traditional Mediterranean diet has a high fish intake, and much evidence suggests that this dietary pattern reduces risk of depression. In fact, a recent systematic review and meta-analysis concludes that adhering to a Mediterranean- style diet and avoiding a pro-inflammatory diet, offers protection against depression.
Importantly, omega-3 fatty acids are anti-inflammatory, and that is our goal for a well mind — to reduce inflammation.
Foods that provide omega-3 fatty acids:
· Fatty fish (salmon, mackerel, sardines, oysters, trout)
· Nuts and seeds (walnuts, pecans, hazelnuts, flaxseed, chia seeds, hemp seeds)
· Supplements (krill oil, fish oil, cod liver oil, algae oil).
Virgin Olive Oil
Virgin olive oil has plenty of anti-inflammatory properties. In my PhD thesis I covered the anti-inflammatory actions of oleocanthal, a phenolic compound in olive oil. Amongst the various, and wide-reaching health benefits of virgin olive oil consumption, it seems it is also beneficial for a healthy mind.
The SMILES study, run out of Deakin University, Australia, gave participants three tablespoons of virgin olive oil a day and saw reductions in symptoms of depression. Because the oil has many phenolic compounds, most of which are anti-inflammatory (especially oleocanathal), the intake of virgin olive oil should be included in a healthy- mind diet. A good quality virgin olive oil is packed to the brim with powerful antioxidants and anti-inflammatory agents, so literally pour it over all of your food!
Virgin olive oil on everything
Dr Steven Gundry suggests consuming three tablespoons of virgin olive oil per day. Pour it on vegetables and, salads, or just consume straight up. A good virgin olive oil will burn your throat a little, and this is due to the beneficial compound oleocanthal.
Saturated Fat
Nature has gifted us with many foods with potent anti-inflammatory properties. And we have also been led to believe that some foods are healthy when they are in fact unhealthy, and vice versa. I’m not going to include saturated fat as a ‘good fat’. But let’s at least un-demonise it.
Saturated fat has had a shockingly bad rap for promoting risk of cardiovascular disease. But, it seems this is not correct. Many studies are now showing that saturated fat (alone, not mixed with nice sugary burger buns at Maccas), is not evil after all. Saturated fats from pasture- raised meats contain vitamins A, D and K2, and any reported benefits of replacing saturated fat with carbohydrate have been well challenged.
I had always been taught that we should reduce saturated fat intake and increase carbohydrate intake for good health, and so that is what I did. During this time my mind was really unwell.
It all started back in the 1970s when the Seven Countries Study was published purporting that saturated fat is linked to heart disease. The study didn’t take into consideration sugar intake, or other factors such as smoking and exercise; therefore, it was flawed from the outset. And, there are suggestions that countries with high saturated fat intake and no incidence of heart disease were excluded from the analysis.
Anyway, our dietary guidelines were formulated on this foundation, with recommendations for low fat, high carbohydrate intake following. We are only now starting to raise questions regarding this approach, which as it is clearly not working.
Many studies suggesting that saturated fat is unhealthy are conducted in the presence of refined carbohydrate — and we now know that in combination, sugar and fat is like a dysfunctional marriage. We are seeing more and more evidence that refined carbohydrates (refined is key here), are linked to greater adverse health effects.
This isn’t to say you should go out and have bacon and eggs daily — bacon is a processed meat, and nitrates in processed meats are carcinogenic — however, saturated fats in moderation such as coconut oil, butter and pasteurised eggs are now considered healthy foods.
Berries
Anti-inflammatory fruits are gold. I love berries, especially blue ones. These awesome little nutrient balls contain polyphenol compounds that promote potent anti-inflammatory activity in humans. Anthocyanins, create the distinctive colours of red, blue, and purple and are the anti-inflammatory super hero of the berry, because they modulate inflammatory pathways, and they are packed with antioxidants. When you eat blue berries and wind up with blue lips, it’s the anthocyanins that are to blame. Strawberries are a really great addition as snacks or dessert and have been shown to have powerful anti-inflammatory actions in humans.
Eat your berries
Aim for 1 cup of fresh or frozen berries a day. If you can’t access fresh organic berries, soak non-organic ones in apple cider vinegar (four parts water, one part apple cider vinegar) in a bowl for at least 30 minutes and then rinse. This will help get rid of any pesticides;, as berries are one of the dirty dozen foods carrying the highest concentration of pesticides.
Vegetables
‘Eat all of your veggies,’, I was told repeatedly as a child, then I said it to my kids, I say it to my step-kids, and I also now say it back to my mum. And we all know that we say it because vegetables are good for us. But, we haven’t really grasped that the incredible health benefits extend to the mind. Recent studies have highlighted that fruit and vegetable intake are linked to greater mental wellbeing.
Vegetables give us loads of crucial nutrients and fibre. Cruciferous vegetables such as cabbage, cauliflower, kale, radishes, bok choy, broccoli, and Brussels sprouts, contain important compounds known as isothiocyanates and indoles, which. These compounds can prevent oxidative damage. These vegetables, as well as such as these, including spinach and lettuce, also contain the vitamins A, B, C and K.
Cabbage, broccoli, cauliflower, onions, garlic, mushrooms and asparagus all contain sulphur; yup, the stuff that smells like rotten eggs. Dr Terry Wahls, includes sulphur-rich vegetables in her protocol because sulphur is required for the synthesis of glutathione, one of the most powerful antioxidants we have.
High glutathione levels are associated with excellent mental health, and have been shown to alleviate many mind disorders such as bipolar, depression, anxiety and autism.
Avocado
The avo has been worshipped as a good- mood food for a while now, and with good reason. The creamy goodness of an avocado contains tryptophan, which is a precursor to serotonin: our ‘feel-good’ chemical. An avocado also contains omega-3 fatty acids and important B vitamins, which are all really healthful for our brain, and they have anti-inflammatory properties.
The human brain is nearly 60 percent fat, so eating a fruit so full of monounsaturated fat like an avocado is incredibly nourishing.
Turmeric
Turmeric is one of those ancient spices used in Chinese and ayurvedic medicine for centuries. Curcuminoids in turmeric have anti-inflammatory properties inhibiting both the activity and the synthesis of pro-inflammatory cyclooxygenase-2 (COX2) and 5-lipoxygenase (5-LOX), as well as other enzymes linked to inflammation. Adding turmeric to your diet also enhances the synthesis of omega-3 docosahexaenoic acid (DHA) from its precursor, α-linolenic acid (ALA), according to a study from the UCLA Brain Injury Research Centre. Evidence also suggests that this ‘super’ spice can alleviate symptoms of depression.
Because of its anti-inflammatory actions, Turmeric should certainly be added to the ‘mind changing’ arsenal. However, a note before you believe that turmeric will leave you inflammation free; curcumin — the compound that gives turmeric its wondrous properties — isn’t particularly bioavailable, meaning that after ingestion not much gets into the system and so can’t be used by the body.
Regardless, there is evidence of its efficacy in humans when combined with other compounds to improve bioavailability. A recent study reported that curcumin was helpful in reducing anxiety in a sample of obese adults. The randomised double blind cross-over trial involved participants consuming curcumin as 500-mg C3 Complex® (standardised powder extract obtained from Alleppey finger turmeric containing a minimum 95 percent concentration of three curcuminoids: curcumin, bisdemethoxycurcumin, and demethoxycurcumin) plus 5 mg bioperine® per serving to enhance absorption. Participants took the supplement for four weeks, and those taking the bioavailable curcumin had significantly lower anxiety scores compared to placebo group.
And, of importance, a recent pilot study found that those who took a turmeric and black- pepper supplement experienced a 7 percent increase in gut microbiome diversity, with the researchers claiming that turmeric had a prebiotic effect by helping local bacteria and other microorganisms thrive.
Next we will move on to learn a little more about omega 3 fatty acids. Just click on the button below.
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