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Injured? Anti-Inflammatory foods

July 2, 2012

I recently sprained my LCL and CLCL in my right knee. There has been more pain and inflammation than I had anticipated, especially at night. Though R.I.C.E (Rest, Ice, Compression, Elevation) can’t be beat by anything you ingest, I thought I’d look into some of the best, and worst, foods for inflammation.

“The IF (Inflammation Factor) Rating” calculates the net effect of different nutritional factors of individual foods that either have a negative or positive effect (glycemic index/load, antioxidants, fatty acids, etc).My primary resource for IF Ratings come from NutritionData.com, which is also an excellent resource for most any other nutrition info you might be looking for.

Though you can chose to eat inflammatory foods, it’s best to have an overall positive net count. Nutrition Data.com will give you actual IF Values, and track them, for all the foods that you eat. But in general:

Anti-Inflammatory Foods – Berries, Greens, Olive Oil, Salmon, Almonds, Onion, Garlic, Avocado, Hot Peppers, Sweet Potatoes, Ginger….

Inflammatory Foods – High Fructose Corn Syrup, Wheat, Hydrogentaed Oils, Polyunsaturated Vegetables oils (sunflower, corn, safflower, etc.), Sugar, White rice, and Fried foods.

Supplements – For anti-inflammatory properties I would also recommend a good multivitamin, or at least Vitamin D and Omega 3 supplements. I take 6,000 mU of Vitamin D a day, and 1g of Omega 3.

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