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April 13, 2018 • Healthy Eating & Nutrition, Healthy Living

Winning Anti-inflammatory Foods

red onion2
Chronic inflammation is now broadly recognized as the key driver of almost all chronic diseases, including heart disease, diabetes, dementia, and even some cancers. Thankfully, the evidence is piling up that diet, in particular, plant-based polyphenols can be a powerful antidote. In a study that sought to evaluate the relative potency of various polyphenols for stifling inflammation, some proved much more potent than others. The winning polyphenols in this report were those typically available in the highest concentrations in the following foods:

onions

turmeric 

red grapes 

green tea

acai berries

Below is a delicious salad recipe I created after reading this study. It features a slew of uniquely potent foods for dousing the fire of excess inflammation. So enjoy and be cool! (Keep in mind that curry powder contains turmeric, the king of all the anti-inflammatory spices.)

dark leafy greens


Ingredients for Salad

1 six-ounce container of organic lettuce greens of choice

1/2 medium yellow or purple onion, finely chopped

2 cups red seedless grapes, cut in half

1 ripe avocado, diced

¾ cup roasted or raw walnuts, or nut of choice, chopped (optional)

Preparation

Combine all ingredients in a large salad bowl. Toss gently with curry vinaigrette (below) and serve immediately. (Serves 4)

Ingredients for Dressing

¼ cup extra virgin olive oil

3 tbsp. vinegar of choice ( I prefer white balsamic or apple cider)

2 tsp. curry powder

1 tsp. Dijon mustard (I prefer Grey Poupon “Harvest Course Ground”)

2 tsp honey

Preparation

Combine all ingredients in a jar and shake to combine. Alternatively, whisk together in a bowl. Use as desired.

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British Journal of Nutrition, 2016; 115 (10): 1699 DOI:10.1017/S0007114516000805