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Foods and Supplements to Fight Inflammation

1. Omega-3 fats found in wild caught salmon, sardines, nuts, and olive oil. Fish oil supplements may be worth while in the fight against inflammation. They are derived from the tissues of oily fish. Fish oils contain the omega-3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), precursors to eicosanoids that are known to reduce inflammation throughout the body, and are thought to have many health benefits.  The American Heart Association recommends the consumption of 1g of fish oil daily, preferably by eating fish, for patients with coronary heart disease. The US National Institutes of Health lists three conditions for which fish oil and other omega-3 sources are most highly recommended: hypertriglyceridemia, secondary cardiovascular disease prevention and high blood pressure. It then lists 27 other conditions for which there is less evidence."Intake of 3 grams per day or greater of omega-3 fatty acids may increase the risk of bleeding, although there is little evidence of significant bleeding risk at lower doses. Very large intakes of fish oil/omega-3 fatty acids may increase the risk of hemorrhagic (bleeding) stroke." Studies published in 2004 and 2009 have suggested that fish oil may reduce the risk of depression and suicide.  According to a study from Louisiana State University in September 2005, fish oil may help protect the brain from cognitive problems associated with Alzheimer's disease

The preferred source of omega-3 should be from the fish's body, not the liver. The liver and liver products (such as cod liver oil) of fish and many animals (such as seals and whales) contain omega-3, but also the active form of vitamin A. At high levels, this form of the vitamin can be dangerous.

Mercury is one problem associated with eating fish, and in response some doctors like Doctor Mercola have begun recommending Krill oil supplements, but everyone doesn't agree that krill are free of pollution. The smaller the fish the less likelihood of mercury making sardines a good choice. Also another good choice is wild caught salmon.

2. Garlic is a blood thinner much like aspirin. It boosts testosterone and fights bacteria. You'll want the real deal in regards to supplements. The fresher the garlic better. Cooking can decrease some of the benefits of garlic. Personally, I like to cook my food first then add crushed garlic crushed using a garlic press.

3. Quercitin - Several laboratory studies show quercetin may have anti-inflammatory and antioxidant properties, and it is being investigated for a wide range of potential health benefits. Foods rich in quercetin include black & green tea (Camellia sinensis; 20002500 mg/kg), capers (1800 mg/kg), lovage (1700 mg/kg), apples (44 mg/kg), onion, especially red onion (1910 mg/kg) (higher concentrations of quercetin occur in the outermost rings), red grapes, citrus fruit, tomato, broccoli and other leafy green vegetables, and a number of berries including raspberry, bog whortleberry (158 mg/kg, fresh weight), lingonberry (cultivated 74 mg/kg, wild 146 mg/kg), cranberry (cultivated 83 mg/kg, wild 121 mg/kg), chokeberry (89 mg/kg), sweet rowan (85 mg/kg), rowanberry (63 mg/kg), sea buckthorn berry (62 mg/kg), crowberry (cultivated 53 mg/kg, wild 56 mg/kg), and the fruit of the prickly pear cactus. A recent study found that organically grown tomatoes had 79% more quercetin than "conventionally grown".

Foods to Avoid to Fight Inflammation

1. Sugar in particular fructose sugar found in soft drinks and yes even healthy fruits can cause inflammation. At least with fruits you get healthy nutrients, but soft drinks, cakes, etc you only get the damaging effects of sugar. Avoid doughnuts which have an average of about 200 to 300 calories, mostly from sugar.

2. Wheat and many other grains, like rye, barley and spelt, contain a protein called gluten that may be associated with inflammation.

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