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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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January 25 2012

My Top 6 Anti-Inflammatory Foods

By Mark Sisson
210 Comments

Before I begin, let me preface this post with the identification of a simple confounder for everyone to consider as they read: context. Any discussion of a concept as nebulous, multifaceted, and confusing as inflammation must integrate the question of context. Inflammation itself is highly contextual – as I’ve discussed in previous installments, there are times when inflammation is a good thing and times when inflammation is a negative thing. There are also times when anti-inflammatory actions, drugs, or foods are negatives, even though “anti-inflammatory” has a positive connotation. If you blunt the post-exercise inflammatory response with an anti-inflammatory drug, for example, you also run the risk of blunting the positive effects of that workout.

We must also pay attention to acute and systemic inflammation when discussing the desirability of an “anti-inflammatory” food. Eating a big meal tends to raise inflammatory markers in the short term. If you’re overeating every single meal, this is problematic; the acute will become the norm – the chronic. If you’re eating big after a massive workout session, or because you’re celebrating at an amazing restaurant with your dearest friends, or because you’re coming off a twenty-four hour IF, it’s fine. Context.

Eating high glycemic foods, namely refined carbohydrates that digest quickly and represent a big, instantly-available caloric load, tends to raise inflammatory markers in the short term. Again, if you’re pounding bags of chips or white bread while sitting on the couch and the only walking you’ve done all day is to the pantry, those high glycemic foods will be inflammatory (to say nothing of the antinutrients in the bread or the rancid vegetable oil in the chips). And if you do the same thing on a regular basis, they will induce systemic inflammation – or at least continuous acute spikes that mimic systemic inflammation. If you’re eating a fast-digesting, high-glycemic white potato after your glycogen-depleting sprint workout, you will refill your insulin-sensitive muscles and the subsequent inflammatory spike will be either nonexistent or nothing to worry about. Competitive athletes probably thrive on high glycemic foods, couch potatoes develop metabolic syndrome eating the same things. Context.

Many people find dairy to be inflammatory. I’m (sort of) one of them. I’ll readily eat butter, put cream in coffee, slice quality cheeses, and have a cup of Greek yogurt, but a tall glass of store-bought milk doesn’t sit well with me. I don’t have to run to the toilet or anything; I just don’t feel as good as I did before the glass of milk. Is milk, then, “inflammatory”? It could be, for me (though perhaps a glass of raw A2 cow, goat or sheep milk would have a different effect). It may not be for you. Dairy certainly wasn’t inflammatory for this group of adult men with metabolic syndrome, nor for this group of pregnant women. For both groups, the inclusion of dairy had an anti-inflammatory effect. That doesn’t mean dairy is inherently anti-inflammatory; it might just mean that dairy was better than whatever it replaced. Context.

So when I begin to rattle off my list of anti-inflammatory foods, keep these confounders in mind. Realize that what’s good for the chronically-inflamed, vegetable oil-guzzling goose may not be as crucial for the sprightly, sardine-slurping gander. If you’ve got a casein allergy, even the Maasai-iest dairy will be inflammatory. But what follows is a list (plus scientific references where applicable) of foods I’ve personally found to be anti-inflammatory. Since I don’t carry around a CRP-ometer, I’ve tried to include references if available.

Wild Fish Fat

Whether you get it through molecularly-distilled oil, deep-red wild sockeye, raw oysters, or by exclusively eating pastured animal products, omega-3s are required for a healthy inflammatory response. I feel off when I haven’t eaten any fish for a week or so, but eating salmon more than three days in a row doesn’t really work, either, because too much omega-3 is similarly problematic (shoot for between a 3:1 and 1:1 ratio of omega-6:omega-3). I can tell I’ve gone too long without fish fat when my arthritis starts to sneak up on me. The advice for reducing omega-6 across the board holds steady, of course, but everyone needs some form of fish fat. Another bonus is that it usually comes with healthy fish flesh, skin, bones, and sea minerals.

Omega-3 status is inversely associated with CRP in men. The higher the omega-3, the lower the systemic inflammation.

Daily fish oil for six months reduced inflammation in patients with metabolic syndrome and especially those with non-alcoholic fatty liver disease.

Delivering a “fish-fat” emulsion intravenously to patients with systemic inflammatory response syndrome had anti-inflammatory and liver-protective effects.

Pastured Animal Fat

I was going to list grass-fed dairy, grass-fed beef/lamb, and pastured egg yolks as separate categories, but reconsidered. As I mentioned in my post on human interference factor, the unperturbed animals raised in relative harmony with their ancestry make the best, healthiest, least inflammatory food, while stressed-out animals raised in evolutionarily-novel conditions and on evolutionarily-novel feed make unhealthier and more inflammatory food. The important factor is that your animal fat comes from pastured animals who ate grass, that the chickens who laid your eggs ate grass and bugs and grains/seeds lower in omega-6. Pastured ruminant and dairy fat contains more conjugated linoleic acid (CLA) (PDF), an anti-inflammatory trans fatty acid, and pastured eggs contain more micronutrients and more omega-3 fats.

In one study, people with the highest levels of dairy-derived CLA in their tissues had the fewest heart attacks.

Eggs from chickens on a high-omega-6 diet were higher in omega-6, and they increased oxidized LDL in people who ate them.

Read this post to learn why getting CLA from dairy and animal fat is better than getting it from supplements.

Red Palm Oil

After treating red palm oil as more of an intellectual curiosity than a culinary tool for years, it has really grown on me. Lately, I’ve been tossing cubed, steamed butternut squash with red palm oil, sea salt, black pepper, cayenne, and turmeric. It’s an interesting taste, but it definitely works (and it’s a good dish for vegetarians, too). Roasting veggies in it is good as well, as is a spoonful on top of those white Japanese sweet potatoes (the starchier, not-so-sweet ones). Enough about taste, though – red palm oil is incredibly dense with antioxidants. Full spectrum vitamin E, CoQ10, vitamin A, and vitamin K, all incredibly important in maintaining antioxidant status, all make appearances.

When compared to the treasured monounsaturated fat, palm oil (high in saturated fat) greatly reduced oxidized LDL in humans. And that was refined palm oil. I suspect unrefined red palm oil, with all nutrients intact, would perform even better.

Cruciferous Vegetables

Pretty much every list of “Top 10 Anti-Inflammatory Foods” contains broccoli or cauliflower or kale or cabbage, but I thought I’d one-up those writers and include them all. I probably eat cruciferous vegetables five, sometimes seven times a week, mostly because they taste good but also because they contain helpful compounds like sulforaphane.

Broccoli lowered colonic inflammation in mice.

Red cabbage reduced oxidative stress and lipid peroxidation.

Sulforaphane reduced inflammation in arteries.

Berries

Although blueberries top most anti-inflammatory food lists (I’ve even seen Kaiser Permanente ads on the sides of buses that feature massive photos of glistening blueberries), and for good reason, I think the other berries get left out. Let’s face it, though – there isn’t really a bad berry out there. I don’t put a lot of faith in the superfruit phenomenon (though I’m sure goji berries are perfectly healthy), but berries are just solid guys to have in your diet. They’re delicious. They’re low in sugar. They’re high in surface area, which means lots of skin and all the antioxidants and phenolics that come with it (but go organic for that same reason). They’re colorful, which means lots of bioactive pigments.

In men and women with metabolic syndrome, blueberries improved the related biomarkers, including markers of inflammation like oxidized LDL and serum malondialdehyde.

Preliminary evidence suggests that blueberries, strawberries, and cranberries can ameliorate metabolic syndrome through modulation of inflammation.

Turmeric

If you haven’t developed a taste for turmeric, I suggest you get on it. It is a potent anti-inflammatory spice, which protects against oxidation of dietary fats during cooking and against oxidative stress in the body after being eaten. You could go straight for the powerful stuff and simply take curcumin, the most active component of turmeric, but I’d suggest using the whole spice itself. That’s how it’s been used for thousands of years, and you’d miss out on the incredible flavor and color it provides otherwise. Somehow I doubt crumbling up curcumin pills would have the same culinary effect.

Turmeric beat both ginger and an anti-inflammatory drug for treating arthritis (I’ve had similar results).

Turmeric also upregulates LDL receptor activity. If you remember from past posts on inflammation, poor LDL receptor activity can leave LDL particles open and vulnerable to oxidation from inflammatory processes.

If you’re interested in reading more about the distinct health benefits of turmeric, check out my older post.

That’s what I’ve got. Dozens of other foods are perfectly healthy – staples, even – but the preceding foods are the ones that I find downright therapeutic. What about you? In the comment section, let me and everyone else hear about your favorite anti-inflammatory foods.

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210 thoughts on “My Top 6 Anti-Inflammatory Foods”

  1. Turmeric is one of my favorites as well. I like to make turmeric tea and sip on a little bit each day. I do believe it helps!

    1. Yes, the Tumeric tea recipe that Mark posted a few weeks ago has quickly become a staple for me – not every day, but a few times a week.

        1. as far as color- no stranger than mustard color which is b/c of the turmeric in it.

          i put it on everything, including scrambled eggs. it will stain your teeth just like mustard stains clothes. have to use baking soda toothpase.

      1. Me too! I have a little before bed most nights, it helps me sleep.

        1. Turmeric has been a staple in Indian cooking for generations. No Indian kitchen will ever be complete without having the stuff. As kids growing up whenever we had colds or coughs or were generally under the weather turmeric was a cure for everything. For a sore through our mothers would give us hot water with turmeric to gargle with, or a spoonful honey, turmeric and ghee heated up to sooth the throat.
          All home remedies included turmeric and most food too. I guess some old wives tales are true after all.

    2. How do you make your turmeric tea? Just the powder in hot water or is there another form that is better?

      1. My personal favorite recipe is to melt some clarified butter or coconut oil in a pan, add a good amount of tumeric, with pinches of ground clove, mace, nutmeg, cinnamon, cayenne, etc (cocoa powder is a good adjunct, too). When that’s all stirred up, add heavy cream and milk (or coconut milk), let it warm up, take it off heat, stir in some raw honey (or stevia) and enjoy. Just the thing for Wisconsin winters.

        1. Oh, man that sounds good. This Flatlander is going to try that tonight.

    3. Our local store has been getting in Turmeric Root (from Hawaii) recently. It’s wonderful to cook with but I like to throw some into my smoothies (along with turmeric’s cousin ginger). Depending on the days other additions to the mix it can add an interesting color to glop. The taste is usually not strong enough to greatly alter the smoothie flavor, as the ginger may, and I appreciate the bit of texture it adds…there are other objects of texture, such as egg shells also. Go turmeric!

    4. Ginger & Turmeric Tea. In the quest for the ultimate anti-inflammatory… is it too much to ask for both?

      I have been drinking this for a couple of years now, its amazing. Just slice up and simmer fresh ginger root in water for 10-15, add a pinch of turmeric, and you have yourself the most beautiful and tasty of anti-inflammatory concoctions imaginable.

    5. Totally forgot about turmeric tea — I’m definitely going to have to make it! Perfect way to end a meal/day!!

    1. I bought some from Tropical Traditions over a year ago…. I haven’t opened it yet 🙁 Kind of intimidated. This post just pumped up my courage a bit.

      1. It’s not that strong, tastes a bit grassy. I’ve added a teaspoon to coffee, and it’s fine. Turmeric itself has a stronger flavor.

      2. My first order of it from Tropical Traditions came this month so this was very timely!

    2. be warned – cooking (sauteeing) with red palm oil will leave an orange film everywhere! Make sure your kitchen exhaust fan is on 🙂 It also has a different flavour. Other than that, it’s in my rotation of cooking oils

      1. Hehe – good point, it does stain and has a weird taste, I haven’t bought it for a while but this post may have done enough to respark my desire for palm oil!

      2. Of late, I have enjoyed throwing veggies in a Dutch oven, and then adding broth before adding the meat on top. By using the Red Palm Oil, it adds additional good fat to the mix, but you don’t notice it because it dilutes with the broth/stock (homemade, of course…)

        Hope someone finds that useful…I have determined it’s definitely better this way than with my eggs. 🙂

    1. It is certainly in the top ten, maybe the top five, but whether it is his greatest we will only know through the hindsight of history.

  2. This post contains a stunning amount of helpful information and links to more. Thank you so much, Mark!

    1. Its basically a guide to healthy eating (and why its healthy) disguised as an easy to read top 6 list

  3. I have been really learning to love kale lately. I am surprised because I have never experienced eating kale, collard or chard at all until this diet. Before if I tried it I always found it awful tasting but now I have figured out how to cook it and have gone from tolerating it to LOVING it!

    1. Tuscan kale works well raw, too, marinaded in lemon, olive oil, spices.
      I even add a leaf to my morning smoothie. Adds texture, with very little change in taste.

    2. Collards are great cooked with bacon or bacon fat (or a bit of salt pork), with a dash of cider vinegar, minced onion, (good) salt, and black pepper.

      That’s a basic Deep South style of cooking collards and just a few tweaks – like using healthy pork sources – makes it primal friendly.

  4. I’m going to order some red palm oil from Tropical Traditions. I almost did last week but was discouraged by some of the reviews alluding to a strong taste. Now that I know I know about the anti-inflammatory benefits, I’m going to use it therapeutically.

    Mark, in my experience, bone broth has some of the most potent anti-inflammatory properties. I’m sure you didn’t include it because it’s not a single
    ingredient food.

    Turmeric is amazing stuff! I put it into capsules and give it to my chronic cardio addicted husband when he complains of inflamed joints. Just make sure you consume it with a fat rich meal for maximum benefit.

    1. I read a blog comments post that someone tried taking a few tablespoons of red palm oil every day to help prevent sunburn. I tried to find other examples on the web but it was just one comment. Did you ever read something that just resonated within you? There was nothing to prove it would work. I bought some (from Wilderness Family Naturals) anyway and tried it. I didn’t mind the flavor of the oil straight. I was expecting it to taste nasty. In the beginning of summer I took at least 1 T straight every day. Later I slacked off and only did it when I remembered. I cooked a few spicy things with it as well.

      I honestly don’t know if it worked. I am very fair skinned. I avoid sunscreens. When I have to use them, I choose the ones with the fewest chemicals, etc… I didn’t get sunburned but I also didn’t sit out and bake in the sun.

      1. Red Palm oil straight is hard core! I was on a high fat diet last year and guzzled all kinds of oil and butter. Red Palm oil was the hardest to get down – at least for me…but I did not try cooking with it – Yowza – think I’ll skip that and stick with olive and coconut.

  5. I’ve started adding a half teaspoon of turmeric to my smoothies…not even noticeable amongst the berries and kale.

    1. I love hiding little extra bits of healthy spices and oils in things like smoothies, where you’d otherwise not taste them! 😀

    2. Anyone have a good link for Paleo smoothie recipes? I always used to make them with greek yogurt but I have cut all dairy out. I am sure I could come up with some on my own but I was hoping to hear what other people enjoy.
      Thanks.

      1. I don’t do dairy either. Here’s my latest smoothie recipe: 1 c. organic blueberries (that I have stored frozen), 1 c. organic raspberries) also frozen, 4 T organic hemp seed, 2 T. unsweetened coconut, 2 organic medjool dates, a couple of handfuls of organic kale (also frozen after I buy it and rinse and spin it dry). A cup or so of unfiltered water- it gets up to the 2 and a half cup mark in the Vita-mix when I pour it over all the other stuff. Blend and drink. Delicious and nutritious.

  6. I also eat cruciferous veggies every day. Especially broccoli and cabbage. Berries are my other mainstay. I don’t eat much fish, which I probably should, but I live in Colorado. Fish just isn’t that great here. What we do have is lots of grass-finished beef, so I enjoy that often.

  7. I LOVE cruciferous vegetables, but I’ve recently stopped eating them because they make me incredibly gassy… it’s so not OK. Does anyone have any suggestions on how to minimize that effect?

    1. These vegtables are high in fiber as well which is a great thing. However if your bowel movements arent 2-3 times per day everyday then you may have an abundance of stool in the colon. With that being said, stool is the source of the vast majority of gas produced (~90%). Therefore when you eat high fiber foods or take a fiber supplement your retained stool gets extra hydrated and bulkier. When stool is hydrated and bulkier, like it should be, it will create gas. Therefore, as i tell my patients everyday, more is the answer instead of less. If you rid yourself of extra stool you are retaining then the extra gas is gone as well. Try An all natural psyllium based fiber supplement twice per day along with your vegtables, deal with the extra gas for a short period until extra stool is gone, and then all is well. On average a good dose of fiber powder is one tablespoon twice per day. There are many other forms also like chewables and wafers capsules are also available but are so small it takes on average 5-7 caps at a time to get a decent dose. Hope this helps!

      1. Are you saying that I should be pooping 2-3 times per day? I most definitely don’t do this. I poop every morning. Once in a great while I won’t go at all or will go twice a day.

        Once is the norm. Why are you saying I should go 2-3 times per day?

        I rarely have gas unless I eat crap.

        You recommend psyllium based fiber supplement? I thought this was not the greatest thing in the world…

        1. Todd, I’m with you: I cite Fibre Menace’s thorough smackdown of the need-fibre-to-poop line. If that were true, how do breast-fed babies poop? And lord knows, they can POOP!
          Apparently Ayurveda insists that we should poop after every meal.

        2. @Toad, you are correct. Psyllium generally does more harm than good. I would stay away from any supplemental fiber. What you get from food is plenty. And it’s not accurate that you should “go” 2-3 times a day. Depends on a lot of different variables.

      2. I average around 2 movements a day, so I’m not sure that’s the problem… and I generally eat a lot of vegetables throughout the day, so I really shouldn’t be low on fiber…. but I’m down to give it a try. Thanks for the input!

      3. Psyllium Husk can be quite abrasive over time…add probiotics at night…slow introduction….for being regular, normal high fat diet, veggies, FAT (esp. coconut oil) is a better choice than harsh Psyllium in any form.

        Also, try de-stressing, lower abdominal massages ..up on right , down on left…exercise…and drink more fluids…:)

    2. You might try fermenting them. I find it really helps. Have you ever made sauerkraut? Very easy, and once you try it, you’ll be hooked. It’s a simple matter to move on to ferment other things. I’ve developed a ‘Kim Chi’ recipe which has grown into a laundry list of vegetables, broccoli included.

      1. Yeah, I’ve been thinking that fermenting might hold a solution for me.. thanks!

        1. If I feel like I have to work on a good poop, I’ll eat some of my homemade sauerkraut (got the recipe here, too!) That will make me go the next morning! Also, drinking enough water helps me, too. I had a hard time drinking the regular 8 cups a day, but then I read that bodybuilders try to drink a gallon a day. I tried it out of curiosity, thinking it would be overkill, but it turns out it worked wonders for making me more regular. I’ll have to search on this site and see if there are any posts here about water intake.

    3. My mother always boiled cabbage with a little bit of milk in the water to avoid the gas-y properties of cabbage. Seemed to work, but I do not know why.

    4. hi try eating a quarter of an apple < preferably Galla (a red greenmix) after EVERY mealto minimise your gassy ness. in two weeks you should se a huge difference. stick with it. it works.

  8. I love to use grated raw turmeric when I’m making various kinds of sauerkraut. The fermentation process modulates the flavor (which I like, though many people do not,) and taking a bite or two of this sauerkraut every day
    is an easy and appetizing way to get a dose of this incredibly powerful anti-inflammatory food in my diet. Plus, the turmeric gives the sauerkraut a gorgeous, deep golden color.

    1. I haven been wanting to make sauerkraut for a while. I already make kim-chi and kombucha, but haven’t tried sauerkraut. Do you use a crock?

    2. I’ve been wanting to make homemade sauerkraut for a while. I may have to add turmeric to it when I get around to it… thanks for the idea!

  9. Turmeric gives my sister heartburn. Anyone else have that problem?

      1. Going very low carb does not always work for heartburn. Sometimes heartburn will increase due to LC. There are many causes of heartburn, unfortuately.

        1. No, ofcourse not always, but in general, getting rid of carbs while eating more natural fat, usually helps. In Sweden tens of thousands of people have been helped with many things, from heart burn to diabetes, psoriasis, depressions and a long long list by eating fat instead of carbs.

    1. Its a bit rough on my stomach. Seems to depend on what form its in and what its combined with. I’m also hoping that as more time goes by eating the Primal diet that my stomach will be less sensitive. Seems to be heading that way. Plan to try that delicious sounding Turmeric Tea soon.

  10. I’m definitely making some Curry Broccoli Soup now!! Mmmm…. it’s so nice when your food tastes good and it’s so good for you!

  11. Great post Mark…the most sacred food that I feed my body is Green Pasture’s Blue Ice High Vitamin Butter Fermented Cod Liver Oil. Dr. Weston A Price did lots of research on this. His website has numerous articles that will help to teach about these amazing foods. Best anti-inflammatory hands down in my book. I get the cinnamon tingle. Now don’t scrunch your nose up…if my husband can take this…ANYONE can. Let’s see…my other favories are coconut oil,lots of homemade raw grass fed butter and kefir, sardines and using grass fed marrow bones to make broth. IMO…You want to build bone…you have to eat it. To your health!

    1. I LOVE Blue Ice fermented CLO! Best fish oil supplement, seriously worth the steep-ish price in my opinion! When I started taking it, my skin, sleep, stress, all improved, while I had seen no sizeable effects with other fish oils.

    2. How funny you mention this food… I just finished listening to the Balanced Bites Paleo 101 podcast where Liz mentions this product. I have heard about it before and wish to try it out. When I have some extra cash I’ll for sure give it a swirl.

      Do you take it out of the jar or do you take the tablets?

      1. Out of the jar…it’s a thick gel. It won’t come off the spoon if you turn it over. Put it on the back of my tongue and take a swig of my raw milk kefir or smoothie. You will love it. I have some clients who actually put it on toast. Oh…any my dog loves it too…he is palio BTW.

    3. I buy this too. I really wonder whether Dr. Price used fermented cod liver oil. His book only says cod liver oil. How do we know what was standard cod liver oil then? Was it fermented? I think back in Scandinavia it was fermented by default. It became a medicinal item in England in the 19th century.

  12. Amazing post, love it, and I love all the foods on there!

    But one thing I was rather bothered about was the big meals thing. I usually have a big-ish breakfast (I don’t eat past satiety, but it’s relatively big), and then dont get hungry till dinner. Again, I don’t really overeat, but its still 2 big meals rather than 3 or 4 smaller ones people usually eat. Is this a problem?

    1. Isn’t part of the Grok ethic: do what feels good to you … as in “Eat when you’re hungry and stop when you feel full?” No worries, be happies.

  13. How about the goiterogenic properties of cruciferous veggies? A lot of the population (myself included) suffer from compromised thyroid/adrenal function.
    How to get around this issue?

    1. Cook them! It will significantly reduce the amount of nitriles and goitrogens.

      [And you don’t have to steam or boil the hell out of them either… Roasting works well for a lot of cruciferous vegetable.]

      1. Thank you. All I have ever heard is “cooked properly” but no one ever seems to say what “properly” is. I like broccoli very lightly steamed – just till the color starts to change – so I was hoping that was enough. Others I don’t mind cooking longer but not to mush!

    2. Thank you for bringing this subject up. I was planning to myself if no one else did. I was soooo disappointed when I learned about this property – I love this type of vegetable and I have thyroid disorder.

  14. I find turmeric tea a bit rich for every day, so I just mix 1/2 teaspoon of the spice in a shotglass with water, and chug it. It doesn’t taste the best but it’s doable, and I’ve found it’s great at preventing and treating my arthritis pain. I also make east Indian pickles with cauliflower and turmeric, and eat a bit each day with lunch.

  15. Great post. The only dairy I eat is raw, unpasturized, non-homongenized goats’ or cows milk, which I then ferment. So, a daily milk kefir smoothie with blueberries, a raw pastured egg, coconut oil and whatever else I feel like tossing in does the job for me.

    It’s my theory that if people would eat more raw, fermented dairy and stay away from the garbage in the grocery store, their bodies would be a lot healthier and they would experience less GI distress. Plus, raw cheese tastes wonderful!!

    Well, I’m off to make some kimchi!

    1. Fermented cow’s milk – isn’t that yoghurt?
      Some people who cannot digest raw cow’s milk can in fact consume yoghurt!
      Fermented usually refers to cultured dairy products.

  16. Hey Mark,
    Great article as usual, but I am concerned about environmental impacts of food production, as I know you are as well.
    Palm oil is one of the bad guys that we should be aware of and I would like to hear your thoughts.
    I spend the extra money to have responsibly raised meat, dairy, and eggs, and also try to avoid palm oil (not easy). Even though palm oil is good for us, don’t you feel odd putting it in your top 6 anti-inflammatory foods because it is so environmentally unfriendly?
    Thanks

    1. That’s used for bio fuel not for food.Palm oil has been used for millenia as a food in Africa.

  17. I love turmeric and have added it to almost everything I eat for years. My 11-year-old son now enjoys turmeric (and a bunch of other spices) sprinked on top of his salmon (1/3 kids almost primal is better than 0!). However, now I find out the turmeric imported into Canada is irradiated. I’m wondering how this – I’m sure it must – changes it’s health-improving properties.

    1. Penzeys has great non-irradiated turmeric. It’s very strong though, so they recommend using less than the recommended amount in recipes.

  18. Montmorency – or sour cherries – have one the highest anti-inflammatory content of any food. The pressed juice is a super elixir (always calmed my muscle pains when I was competing as a professional athlete is swimming and triathlons. The anti-inflammatory substance found in the peel of the fruit contains the same enzyme as over-the-counter anti-inflammatory drugs like ibuprofen. The sugar content is naturally high, but this might be one exceptionally healthy indulgence for primal peeps! 🙂

  19. If you have red palm oil, make ndole. Delicious. If you can’t get bitter greens, kale and spinach works well 🙂

    1. I just looked up a few versions of recipes for ndole. YUM!!! I am going to try this out – thanks for the idea. Just will sub almond butter for the peanuts 🙂

  20. Red Palm oil is associated with deforestation. Farmers typically clear rain forests at an alarming rate to plant their Palm crops.

    1. I think it depends on where it is sourced. I believe the African kind is sustainable whereas the Asian kind (broadly speaking) is not.

  21. So I just checked my Brunswick Sardines.A good, fatty fish.16g protein,9g fat, 0g of carbs. So far so good. But 2g omega 6, 1g omega 3, 4g monounsaturated fat. Why? Because it’s packed in Soya (Canola?) oil.
    DOH.

    1. Yes, it is very annoying how many sardines you find on store shelves are packed in soybean oil. You have to read the labels.

  22. Thank you Mark. Great post. I’m putting red palm oil in my rotation.

  23. I’m curious how cinnamon stacks up against turmeric as an anti-inflammitory?

  24. So my guess is Tropical Traditions will now be out of stock on red palm oil…everybodys running over there to get some…gah.

  25. Baked Kale Chips using Red Palm Oil are may all time favorite snack, and now I know them to be anti-inflammatory. Oh, happy day!

  26. Has anyone tried the anatabloc supplement?

    The minimum order is $100 for 200 pills and I’m reluctant to try it without a favorable, unbiased opinion.

    1. I use antabloc and it think works. I am trying to get my father to use it daily as he does not eat/live paleo and suffers from chronic inflammation. The irony is he will take prescription pills but not a nutraceutical, even if it is free! (I’d provide them for him).

      I own no stock in Star Scientific.

  27. Some websites claim Turmeric/Curcumin absorption is enhanced when combined with Black Pepper (active ingredient is Pipperine).

    1. Yes, supposedly turmeric should be used along with black pepper to enhance its anti-inflammatory effects. My source for this is the book “Anti-Cancer: A New Way of Life” by Dr. David Servan-Schreiber.

  28. About the veg…they only give gas if they aren’t organic. Don’t go by the label go buy if they give you gas or not.

    I love turmeric with my cabbage and other veg. It goes really well with chicken too. We put chicken in a pot with carrots, sweet potatoes, onions, turmeric, pepper and maybe some other spice. Yummy meal in a pot.

    1. That’s incorrect. Organic or not has no effect on whether you get gas from cruciferous vegs or any vegs. If you are prone to gas from a fruit or veg, eat small amounts until you become unaffected, and watch your total fiber intake.

      1. I wouldn’t say it’s incorrect. I know how it affects me. I know I can’t digest the cruciferous vegs without gassing and bloating but I can when it comes from my CSA box.

        I discovered the same works for organic milk as opposed to regular. I switched to lactose free only to discover it wasn’t the lactose that was the problem. Now I have 3% organic milk and my tummy is much better for it.

      2. I agree. I don’t believe that organic vs. non has anything to do with gas production. However, cooking these vegatables well does help to reduce gas.

  29. I’ve developed a taste to Tumeric all over my omelette made of pastured eggs.

  30. Penzey’s has a Bicentennial Rub that is fabulous on poultry and contains tumeric. This might work great for beginners on tumeric! I think it is the black pepper that really combines well.

  31. Dear Mark,
    What no Robbie Burns day article?! No Primal Haggis recipe? No recap on single malt whiskey? I was certain I would see this as the post today, well maybe next year! Well, regardless, Slainte!

    1. @Lippy, do dheagh shlàinte. I had haggis in BC, Canada a few years ago. Have to say, it wasn’t bad. Might make for an interesting post one day. OTOH, the malt whiskey is out of my wheelhouse.

  32. Anyone have any tips for getting turmeric out of fabric? I was driving the other day and spilled some curry on my favorite shirt and soap+water isn’t cutting it.

  33. I love palm oil. Are there any brands you would recommend which are environmentally safe. I have read that rain forest is being cut for palm plantations and the concerns me.

    1. Tropical Traditions. They have information on the website about their palm oil being sustainable.

      1. Sabrina,

        Thanks very much! I love palm oil and will look at Tropical Traditions website.

        Lynn

  34. Hey Mark (and Grokkers),

    Can you tell me why having Salmon every day is a bad thing? I buy Trader Joe’s BPA-free canned salmon and have it in a nice big salad for lunch most days per week. Please let me know when you can; I want to make sure to fix something if I’m hurting myself!

    Thanks,
    Daniel

      1. Thanks Mark! I just find it so good. I try to mix it up with sardines or, less frequently, tuna. I keep the real meats for dinner time when I get home from the office. And I tend to snack on eggs and chicken/turkey. So fish is what I’m left with for lunchtime.

        1. My mother ate canned salmon every day for a year or so and ending up developing an intolerance to it–she couldn’t eat it at all for more than a year after, without feeling quite sick. Now she can manage it say once a month.

          I guess the fact that we evolved with food that varied throughout the year is something to consider.

    1. Makes a difference what the source of the salmon is – farmed or wild caught. I don’t know which Trader Joe’s canned salmon is. Reason is – mercury and other contaminants.

      Sardines are usually relatively free of contaminants because they are low on the food chain. The higher you go on the food chain, the more concentrated the contaminants become.

      Likewise, the fattier the fish the more the potential contaminants.

      Some form of tuna are better than others in this regard. Albacore is not as good as light tuna.

      If you eat enough mercury contaminated fish on a regular basis you can do neurological damage to yourself – and end up needing chelation therapy to detox. So, its best to (1) have a comprehensive and reliable list of fish/seafood sources with regard to contaminants; and, (2) buy from producers who use reliable testing methods.

      I even follow these guidelines for my pets, who only eat biologically appropriate foods certified fit for human consumption – including lots of fresh water and salt water fish. In other words, my pets are primal, too.

      1. Thank you for this incredibly informative post.

        Trader Joe’s canned salmon (at least the kind I buy) is wild caught; and the cans are BPA free. I’m going to do my best to limit my intake to 3 or less times per week, regardless.

        Thanks for the help.

        1. You’re welcome, Daniel. Three servings of (safe) salmon a week is great. Two is minimal if its your only fish intake. Less than two is OK if you’re also eating other sources of seafood.

          Salmon oil is a great way to boost Omega 3 and can be used daily if its a certified safe source.

          I also agree with Mark about diversity in our food sources – for several reasons. Its good to get an assortment of food sources for a wider range of proteins and micronutrients, for one.

  35. I had a co-worker from India who swore by a concoction of raw tumeric(tough to find. I only found whole dried tumeric in an Indian grocery store)lemon juice and grated ginger. He said he has a “shot” of it every morning as soon as he wakes up. He swears it will help cure almost anything. I just started it. We’ll see.
    by the way, in the tumeric tea, try grating the ginger. It works really well.

  36. I love fatty fish and berries!!!! not together, but they are both so yummy. recently made up a asian inspired sardine recipe with broccoli. so good and easy to make!

  37. I really love you webpage Mark. I have a similar page in Swedish, but more focused on recipes and as well about natural food and natural exercise and am about to start another one in English. Hopefully I will be able to launch it before the end of February.

    Will be happy to receive your feedback if you have time as you are a big source of inspiration and knowledge.

    Best Regards
    Max

  38. Mark — you mention that you can get too much Omega 3. What are the symptoms of that? I eat a lot of grass fed meats, chicken and eggs, but my Dr. (who is also on Paleo diet) suggested that I should supplement with 3000mg of fish oil/day to address some arthritis like symptoms. She felt that even though I eat a lot of grass fed meats, the likelihood of getting enough Omega 3 was still slim.

    My arthritis has reduced some, but I also started taking Zyflamend (a blend of turmeric, cinnamon and some other anti-inflamatory herbs) also on Dr’s advice.

    So if one does get too much Omega 3, what would the symptoms or problems be?

    1. @Jeff, the first priority is to get O-6 down. Once you’ve handled that, you can increase O-3s a bit. 3,000 mgs a day of fish oil is probably not going to be too much for most people, even if you get some from other sources. Especially if you are looking for added anti-inflammation support. The possible “danger” of too much intake of all PUFA’s combined is the inherent instability of them, making them more prone to oxidation. So if they are floating around in excess in the bloodstream or in cell membranes, beyond what you require for optimum health, that could pose a problem. There is probably an optimum dose range, and it’s probably a wide range, and it’s unlikely you would exceed that with only 3,000 mgs fish oil a day (of which maybe half is actually the EPA and DHA you seek).

    2. Jeff –

      Lucky you having a doctor like that! I wonder if there is a referral list for doctors who understand the paleo/primal/ancestral lifestyle? If there isn’t, there should be! How did you find your doctor?

      1. I found her off of Robb Wolf’s Dr. Network site (forget the official name at the moment). I live just north of NYC and she is a bit further north than I am. Unfortunately our health insurance just got switched and wouldn’t you know it my Dr is not on the new plan.

  39. Great post Mark. Funny I was just posting about how I’ve overcome acid reflux and an over sensitive stomach by giving up milk and the little amount of gluten I did eat. For the SUPERHUMAN30 we had to give up milk, but I’m not sure I will go back for the rest of 2012 and beyond! Will try to gain that taste for turmeric 😉

  40. Has anyone ever tried tumeric tea?? very good with a sport of honey, or infused with a few slices of fresh ginger

  41. Red palm oil on Jap sweet pots sounds GREAT!! Now I have a use for it… have a whole thing of it in the pantry but it has a strong flavor and doesn’t really go with much..

  42. As someone who suffers from leaky gut syndrome, I’ll put half a teaspoon of turmeric in a 4 ounce glass of water and just drink it. That or cayenne. It may not be the taste-treat of the century but it makes me feel so much better.

    Great article!

    Jaime

  43. Recently I was in Kuala Lumpur, Malaysia checking out a job offer from International Medical University. On the way from the airport to the city, my taxi driver, after learning of my health care background, spent most of the drive telling me about how he moonlighted as a healer, using plants to cure many ailments. He pointed to the dense growth of palm trees along the freeway and said the oil from the trees was one of best sources of medicine. One look and it was obvious that the sides of the freeway were thick with Red Palm trees, which I knew to be rich in anti-inflammatory oil. My taxi driver was on to something.

  44. I find wheat/gluten followed by cows milk dairy products are the most inflammatory for me. (Sheep/goat dairy is OK every once and a while.)

    Curcumin/tumeric is the best anti-inflammatory for me but if there’s any wheat in my diet, no anti-inflammatory will help.

  45. Off Topic Note –

    A new study suggests that cold temperature is especially effective for fat burning (big surprise ?). Anyway, Woo Hoo! for exercising outside right now in the Northern Hemisphere!

    ABC World News had a story tonight on the effects of 39 degree (Fahrenheit) prolonged (3 hour) exposure on the human body. Evidently, the brown fat was activated for extra heat resulting in a sedentary burn of 350 calories – or the equivalent of 30 minutes jogging.

    Gonna see if I can find the actual study. I feel motivated to get outside more now.

  46. While all the food entries in this post are enticing, the one that tops my “must try” list right now is the Red Palm oil. (And, yeah I bet there will be a run on Tropical Traditions LOL). What particularly caught my eye was the “full spectrum vitamin E” source.

    So important to balance all forms of E. Many (even high grade) supplements only provide d-alpha tocopherol. Evidently, research is now indicating that unbalanced E poses potential health risks.

  47. Would this anti-inflammatory foods be a good idea to eat while recovering from surgery? Or is the inflammation a necessity?

    1. Maxim, red palm oil, palm oil (refined red palm oil) and palm kernel oil are different. The palm kernel is fat derived from the kernel of the palm. As for the nutritional data citing it as inflammatory, why also does it say that it’s bad because it is saturated. It must be biased haha.

  48. I know I’m going off on a bit of a tangent but one thing I struggle with is whether I’m eating the right proportions. Aiming for a 3:1 and 1:1 ratio of omega-6:omega-3 just confuses me. I find myself on a regular basis going back to the pyramid, the example of Mark’s daily menu, and the post on “Are you getting enough protein” and I think it would be really useful to have some basic templates to refer to, i.e. to get your 3:1 ratio, an average person would need to eat one steak, 2 spoons of olive oil, a small handful of macadamias, 2 eggs etc, 1 chicken breast (all wild or grass fed)etc. This, along with veggies and fruit is what I would eat in a typical day but I’m now thinking based on what Mark said above, that it may be too much omega 3 and not enough 6?

  49. Such an informative post! Maybe I can get my husband to eat more cruciferous vegetables.

  50. I assume collards are cruciferous, right? I love poached eggs…make them by putting a leaf in a little boiling water and breaking 2 eggs on the leaf. They steam together and are done in a couple of minutes. Will start adding turmeric today.

  51. Hi Mark – On Paleo diet (meat,chicken,some fish, eggs,berries, lg raw cruciferous salad daily, macadamia nuts and some cheese, also, cream homemade in coffee daily. Also, daily 1 or 2 pieces of XOCAI raw dark chocolate. Not overeating but NOT dropping wt yet. In fact I have gained 3 lbs. Poop once daily.
    Have balanced blood sugar, balanced energy and better mental function and have lost appetite and constant thinking of food all day. Eat when hungry. Usually eat @ 11:a.m.,and then again at dinner 6 or 7p.m. with macadamia nuts in between and lots of water. So – why no loss in lbs or inches? Should I drop nuts, cheese and cream in coffee? Need help-thanks

    1. The raw cruciferous salad has goitrogens that might be supressing your thyroid and impeding weight loss. Cruciferous vegetable should always be cooked to reduce these compounds. For some people who have issues with dairy, weight loss will not happen until it is eliminated from the diet.

  52. I wonder about that brown fat on fish.  I read someone who said it’s
    caused by a fish getting lazy in a farm environment, but I see it even on wild
    caught salmon.  Kinda icky-looking, but it doesn’t taste bad (to me).
    Stored toxins, perhaps?

  53. I recently embarked upon RAW CREAM (unpasturized) I use it in my coffee. Occasionally I drizzle it over raspberries if I’m feeling like a sweet treat, no sugar needed. It was an outlandish price at $12.00 for a pint…yikes!
    I have been utterly grain free since January. 1st (no pun intended) I feel that full far dairy has helped me get throught it. There are conflicting messages regarding dairy in the paleolithic diet. I suppose getting tested for potencial allergies might be the only way to know for sure.

  54. Curry is one way to get turmeric into one’s diet because it’s an essential ingredient in curry powder. Depending on the mix you buy, some also include ginger, fenugreek and cinnamon which have varying degrees of anti-inflammatory properties. And not all curries are hot. If you want to have more control, try mixing different spices to make your own curry powder mix.

  55. Turmeric is also one of my favorite things to rub on wild salmon before baking or grilling. Fancy that – 2 Antinflammatories in one dish!
    Tip: I buy it at Asian markets – it’s much cheaper than the spice rack brands at major supermarkets. You can usually find it in the Indian section amongst the curry powders since it’s a major ingredient in Indian cuisine.

  56. Yesterday afternoon I quite an interesting incident. I had eaten apple sauce with bluberries for breakfast then had almonds as a snack and came home and had a few more blueberries. Within the hour I had a sudden severe headache and threw-up all of it. I’ve been fine since.

  57. Great post as usual Mark!

    Though it might seem obvious to some, I wanted to drop a quick recommendation for pets too. Our cat has had an increasingly bad limp for the past year – we took her in and she does have early stage arthritis (though they couldn’t find the source of the limp per say). They gave us a few options to help including pain meds or dietary choices. We chose dietary and have increased her Omega-3’s (as well as adding a little glucosamine). She LOVES it and is back to sprinting! The limp is still there a little, but the diet change had enough of an anti-inflammatory effect to get her active again and obviously in less pain.

    1. When I lived with pets I punctured fish oil pills and spread the oil on tuna and vegetables for the dog and on tuna and treats for the cats. Sometimes the cats would lick off the fish oil and leave the treats.
      My preferred method of cooking meat is boiling so I usually gave the dog some of the broth and she loved it. She also really enjoyed kefir, and wild berries and apples.

  58. Missed this topic yesterday but had to post this.

    I was in a large convention for optometry in Boston last October and they were stressing the importance of eating Tumeric in Glaucoma patients along with Ginko Biloba especially patients with normal or low tension glaucoma. So in the near future food and herbs may be the best treatment for many eye diseases.

  59. I’m convinced that it was turmeric that got rid of a chronic cough that I had for over seven months. After several doctors visits, prescriptions for every known inhaler and a diagnosis of reactive airway disease — I didn’t know what to do with myself. I then started adding a lot of turmeric to my food as well as taking the curcumin capsules and within a week, the cough was gone. No doubt from me that food is the best medicine.

    Next up, I’m going to try the tea, it sounds delicious.

  60. Awesome post! This would explain why my recovery post workouts has improved so drastically lately. I cut out lactose dairy and added in berries, fish, fish oil, and turmeric! Little did I know why my recovery has improved, but it seems I was reducing inflammation and speeding up recovery!

  61. Great post, Mark, as usual! Thanks!
    And it’s really good to know that I eat lots of these foods! A good amount of everything but palm oil (dificult to find in Spain) on a weekly basis.
    By the way, here is a great recipe with lots of turmeric and a mediterranean touch, hope you like it!

  62. The last year or so I’ve been taking the Iosol iodine. I feel really good!

    Also for about forty years hardly a day went by without two tokes of reefer and holding the breath for up to two minutes.

    I think I was sick (in bed) once or maybe twice in forty years and the once I remember very well was due to someone infecting me with horrible horrible Kuwan type II flu.

    I like probiotics too and I totally agree with the almost magical turmeric. Cinammon, honey and maple syrup rock!

    The undisputed king of foods; past, present and future is, as everyone knows, raw milk.

    Nothing even comes close.

  63. Mark, a Q on a matter of detail. Amongst the ‘good-for-health’ ingredients mentioned in yr article was ‘sea salt’. Now why is this better than rock salt. I live in India and most of our salt is sea-salt, whereas rock salt is considered the superior variety for health. Culture contradiction, or some confusion about the facts?

  64. Adding spinach in fruit smoothies made with frozen berries makes the drink full of protein, instead of all the natural sugars. Also, try to add some whey protein powder! Thanks!

  65. “Associated with” is not the same as deterministically corresponding to. Any cultivated agricultural crop involves replacing a native ecosystem to some degree or other. Do take care to make sure your palm oil comes from a source which practices sustainable palm oil tree raising. See, e.g., the Roundtable on Sustainable Palm Oil, at http://www.rspo.org/.

  66. Hi Mark,
    I was recently reading about the anti-inflammatory properties of MicroLaction. I’d appreciate your thoughts on using it as a supplement.

  67. For 2 years I dealt with De Quervain tendonitis that worsened to the point that I couldn’t even throw a ball to my kids, tie my shoelace using my affected right hand or brush my teeth with that hand.

    This was despite following GP recommendations to strap it, rest it and take anti-inflammatory medication every day.

    The medication did nothing but give me stomach ulcers.

    Then I read up on and tried a tablespoon of raw honey with a teaspoon of cinnamon every morning on an empty stomach.

    1 month later and I’m throwing that ball, lifting heavy weight again and while I’m still a tad tender, every day it improves.

  68. Have found that mixing coconut oil with red palm oil makes for a very tasty whatever it is I am cooking.

  69. Yeah, cruciferous vegetables are incredible. I was shocked to learn about all nutrients that you can find in just 100 grams of broccoli. In addition to inflammatory benefits, broccoli (as well as cauliflower) is also a great source of antioxidants. As for me, vegetables are a must when we’re talking about cancer prevention and fighting with inflammation. Keep up good work Mark, I love your site!

  70. Hi!

    Can you recommend or explain in greater detail how pro-inflammatory foods won’t help 1) process of healing wounds and 2) what is in sugar and flour and other food that is pro-inflammatory.

    I currently have an injury that even with Polysporin…not even a scab is developed..a thin sheet of skin is there but that can easily come off.

  71. Palm oil now comes from plantations in Malaysia and Indonesia, where miles and miles of tropical rain forests are clear-felled or burnt. It’s one of the regions on the planet contributing the highest rates of greenhouse gases – apart from destroying unique biodiversity. It’s the only home of the endangered orang-utans, who are killed by plantation owners – if they are not burnt first.

  72. Just got disgnosed w lower lumbar disc degeneration disc inflamed suggestions? Tumeric help me ?

  73. Check out Moringa. Not only does it contain a whopping 36 Anti-Inflammatories, but 46 Antioxidants, ALL Vitamins A-K (with many more times the vitamin content than fruits and vegetables), ALL Omega’s 3,6,9, 18 Amino-Acids (including ALL essential ones), and many minerals. With over 90+ nutrients, it is factually the most nutritional superfood ever discovered by science.

  74. You didn’t say if you did or didn’t like fish oil and if you do, which supplements do you recommend? I’ve wanted to try the fermented cod liver oil and I think it will be worth it. However, i do eat fish about 2-3 times a week anyway so i don’t know that i need to supplement much. I also try to limit my polyunsaturated fats and use coconut and olive oil when cooking.

  75. after reading suzanne somers health books, i totally use turmeric every day.

  76. I like to keep on hand a good amount of skilletted ground chicken (organic, of course). When I’m ready to eat, I just take some out of the fridge and drizzle it with some olive oil whisked with turmeric and sea salt Yum, and so easy (and anti-inflammatory). 🙂

  77. A caution on Cruciferous Vegetables

    I was a hugh consumer of broccoli (my daily breakfast of choice) and kale and other cruciferous veggies as it did a great job of keeping pain under control in my arthritic knee, the result of an old injury and operation. Glucosamine helped too.

    However, over time (10 years or so) I experienced a breathing problem. A CT scanned showed my trachea to be choked off to an opening of 4mm, the result of a goiter growth due to hypo-thyroid issues.

    It turns out all those cruciferous veggies, great in so many ways to keep one healthy, are all members of a family of foods refered to as goitrogens that served to block the dietary idodine uptake of the tyroid, which then grows larger in an effort to obtain needed iodine. Now my doctor wanted to remove the thyroid but I chose to go the nutrition route first. I cut our all cruciferous veggies and fruits identified as goitrogenic, choosing others fruits and veggies instead. It is two years later, the goiter has all but disappeared much to my doctors surprise and my breathing if back to pre 1990 levels.

    I saved my thyroid and as recent reseach demonstrates the thyroid is too important to toss to the medical waste bin.

    Have a good one
    al.

    1. Iodine supplimentation is manditory for EVERYONE. Dr David Brownstien.

  78. I use Turmeric when ever I’m cooking with oil and take capsules daily to fight off inflammation of the neck. It works well and recommend it to anybody.

  79. Waaay back in this thread (2012) gastrointestional issues were discussed. What was considered normal body functions for a healthy body was debated. This brings me to a question regarding the relationship of foods to gas. If I experience immediate gas…perhaps 10-20 minutes after eating…EVERYTIME I eat, what could that possibily be??? The food hasn’t even had time to reach my intestines yet! The whole thing makes no sense to me. Fruit with skin, such as apples, and cruciferous vegetables are worse than rice, oatmeal, and pasta, for example. I am so so tired of this on-going issue. I am embarrased easily over such things, and the stress this is causing is having a negative impact on my life. Does anyone have any ideas?

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  81. I have a query/concern about ginger as I found conflicting information. I have read here that it is a good anti-inflammatory, however, I have read elsewhere that it can cause uterine contractions so not good if you are trying to conceive. Though this would contradict pregnant women taking it to stave off nausea.

    Thanks for your input

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  83. I have to take Warfarin (blood thinner) and as a result I’m not allowed to take pain tablets (except paracetamol) because of drug interactions.I had read about the anti-inflammatory properties of turmeric I thought I would mix a teaspoon of Turmeric with honey and eat it because I wanted a safe, natural way to deal with body aches. The next morning I woke up with a nose bleed. I researched Turmeric and found that it is a natural blood thinner too. So unfortunately I have to avoid it.

  84. I love my turmeric in milk with a spoon of honey added to it.Otherwise I take a teaspoon of it in my tomato juice.

  85. You know I think I’m convinced that there is only 1 diet (that has some variances per person) that is the best for everyone.

    1) half your plate of veggies (especially cruciferous non-starchy veggies)
    2) a smaller amount (3-8 oz) of grass fed or organically raised animal protein or fish
    3) a smaller amount (depending on your activity level) of starchy veggies like squash or red potatoes
    4) a balanced healthy fat (like half almonds (or most other nuts) & half walnuts). Hint: Eat Fish! Avocados & olive oil are nice too. Balance your Omega 3’s with your Omega 6’s.
    5) Fruit: Especially berries
    7) The things that may vary per person considering their health, activity, and sensitivities are: nuts, dairy (some do well with full fat grass fed dairy), and whole grains. Some people are not bothered at all by whole grains. Although I think wheat is usually consumed in it’s worst form and therefore makes a lot or most of us sensitive. I can’t eat it. I try to be GF and GRF (grain-free).
    8) Water or water with lemon or berries
    9) Supplements .. vitamin D might be low, daily supplement required. I love Olive Leaf Extract! It seems to defend my body. I like taking pro-biotics. I see a difference with them.
    10) Spices – tumeric, cinnamon, ginger. Eat some Ginger butter glazed salmon

    Now, if I could just do it.

  86. Excellent info, as usual, even though I’m reading it long after it was originally posted, still great stuff.
    I didn’t see anyone mention the way I eat turmeric: in the egg & veggie dish I cook daily for myself & my hubby.
    Here’s the recipe:
    Saute chopped veggies of choice (like broccoli & kale!) in pastured butter & coconut oil, add in pastured eggs, turmeric, black pepper & other spices as desired, cook into a scramble or frittata. Serve with organic bacon and fresh berries.
    Yummy anti-inflammatory feast!

  87. I eat a lot of red, blue, black, foods like blueberries, red cabbage and cherries as I find they have a very calming effect on the body. I used to eat lost of greens in the past but presently I am having problems with the folate.

  88. since I now live on a dairy goat farm, I definitely consume large amounts of raw milk (Tuesday mornings I keep the milk) and large amounts of fermented goat cheese (Thursday morning I milk and then make cheese from it). I grew up eating conventional dairy (big mistake) and then went 100% without any dairy (not even whey isolate or Ghee, no goat, no nut milk, nothing…..and I felt a LOT better, but I felt restricted. I am glad to now be on the goat farm and I have Zero issues from eating home raw milked goat milk.

  89. avocados and mangos! They make for delicious ingredients in an anti inflammatory smoothie.