March is National Nutrition Month in Canada! Every year, dietitians use this month to remind others of the importance of healthy eating and the impact proper nutrition can have to your health. The amount of or lack of nutrition that you put into your body can impact your overall health significantly.
Did you know that using herbs, spices and foods is one of the best ways to reduce inflammation and chronic pain? If you are experiencing those symptoms, try adding one of these five foods to your next meal!
Salmon
The omega-3 fatty acids in salmon have shown to reduce inflammation and chronic pain. The way you cook your salmon is important for your overall health. Studies have shown that those who ate baked or boiled fish cut their heart disease by 23% compared to those who fried, dried or salted their fish. Try your fish grilled, sautéed, poached, baked or broiled for a healthy meal. You can even try it in a burger or on top of a salad! If you’re looking for a great place to get salmon in Vancouver, check out The Salmon Shop on Granville Island. You can find a variety of different types of salmon at this shop, including smoked salmon, salmon lox, salmon jerky and salmon sausage.
If you’re not a fan of salmon, sardines, herring and mackerel are also very high in omega-3. Fish-oil supplements are another great alternative and can provide your body with the nutrients you need to reduce inflammation. If you plan to take fish-oil supplements, keep in mind that too much omega-3 can also cause inflammation. Check with your doctor or pharmacist to find out what quantity of omega-3 is right for you.
Tart cherries
Tart cherries have shown to have the highest anti-inflammatory amount of any food. While all cherries are beneficial, tart cherries in particular contain several antioxidants and anti-inflammatory properties that can help reduce inflammation and chronic pain. Studies have shown that tart cherries work well to fight inflammation related to arthritis, heart disease and cancer.
Eating fresh or frozen tart cherries are the best for nutrition and taste. Try adding tart cherries in your oatmeal or trail mix for a great meal or snack! Experts recommend eating 1.5 cups of tart cherries or drinking 1 cup of tart cherry a day to reduce inflammation and chronic pain. You can even mix them with some yogurt and fruits for a yummy smoothie!
Whole Grains
Whole grains, that is grains that haven’t been refined into white bread, cereal, rich and pasta, can help reduce inflammation and chronic pain. Examples of common whole grains include couscous, quinoa and freekeh. These grains work best to reduce inflammation and chronic pain because they have more fibre, which has shown to reduce a marker for inflammation in the blood.
According to a 2013 Harvard study, not all products that are labelled “whole grain” are significantly healthier than those that don’t have that label. If you want to make sure that you are getting the benefits of whole grains, make sure that “whole grains” is the first ingredient in the ingredient list on the back of the product when you’re grocery shopping next.
Nuts
Not all fats are bad! Nuts contain healthy fats that can fight inflammation and chronic pain. Nuts, particularly almonds, provide great nutrition because of the high amount of fiber, calcium and vitamin E packed into one little bite. On top of all that great nutrition, nuts are packed with antioxidants that can help your body repair the damage caused by inflammation. Try sprinkling almonds on your salad or along with your fish! Leave a comment under this blog’s Facebook post and let us know if it helped you reduce your inflammation and chronic pain.
Garlic
Garlic works similarly to pain medications like ibuprofen by shutting off the pathways that lead to inflammation. Onions are another great vegetable to reduce inflammation and chronic pain because of their anti-inflammatory chemicals.
If you’re looking for fresh local garlic or onions to add to your next meal, visit the Vancouver’s Farmers Market on Grant Street in Vancouver.
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