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5 Dietitian-approved Foods To Fight Inflammation

By Sally Shi-po POON (Registered Dietitian)

Inflammation can be a long-term physiologic response to environmental toxins, infection, poor nutrition, stress, and aging. Chronic inflammation causes damage to body cells and eventually lead to diseases such as cancers, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease. Studies have found that some nutrients from natural foods are safe and effective to help combat inflammation in the body. Here are 5 anti-inflammatory foods that I suggest:

1. Salmon
Salmon is an excellent source of omega-3 fatty acids that have been shown to have anti-inflammatory properties. A study found women who ate more omega-3 had lower levels of inflammatory markers in the blood reflecting lower levels of inflammation, which might explain in part the effects of these fatty acids in preventing cardiovascular disease. The American Heart Association recommends eating fish (particularly fatty fish) at least two servings a week, each serving is 3.5 ounces cooked. Other fatty fish like albacore tuna, herring, lake trout, mackerel, and sardines are also high in omega-3 fatty acids.

2. Beans
Beans are rich in dietary fibre, antioxidants, and anti-inflammatory compounds, which help lower the levels of C-reactive protein (CRP), one of the key markers of inflammation in the blood. Studies have found that a high fibre diet helps to reduce CRP levels. Fruits, vegetables, and whole grains also contain plenty of dietary fibre and antioxidants, which can fight inflammation.

3. Walnuts
Walnuts are packed with omega-3 fatty acids, dietary fibre, and phytonutrients that can protect against inflammation and promote healthy aging. Although nuts and seeds have anti-inflammatory benefits, they are high in calories so be mindful of portion sizes. Whilst the number of nuts per serving varies by type, a typical serving is 1 ounce (about 1/4 cup) or a small handful. One ounce of English Walnuts equals 14 halves.

4. Extra virgin olive oil
Extra virgin olive oil is the fresh juice that is squeezed directly from the olive fruit, it is credited as being one of the healthful components of the Mediterranean diet. Extra virgin olive oil is not refined or extracted using chemicals or heat, leaving it high in natural antioxidants, such as oleocanthal, which have significant anti-inflammatory properties. Although olive oil has lots of health benefits and tastes good in salad or pasta, it is energy dense so eating too much can cause weight gain. The healthy eating guideline recommends using 4 to 6 teaspoons of oil in your cooking or salad dressing a day.

5. Turmeric
Turmeric is very popular in grocery stores lately due to its promising anti-inflammatory benefit. Curcumin is the key active compound in turmeric but its absorption is poor. Consuming curcumin with some black pepper and healthy oils can enhance its absorption. It goes well with grains, beans, vegetables and white meats; and can enhance the flavour of soups and stews.

Extra tips on anti-inflammatory eating:
Foods that contribute to inflammation are the same ones generally considered bad for our health, including deep-fried foods, sugar-sweetened drinks, refined carbohydrates (such as white bread and pastries), red meat and processed meats. In general, an anti-inflammatory diet means your plate is dominated by a variety of colourful fruits, vegetables, whole grains, fish, nuts and healthy oils.

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-dietitian-approved-foods-to-fight-inflammation

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5 Foods To Eat For Healthy Skin

By Sally Shi-Po Poon (Dietitian)

 

Everyone wants glowing and flawless skin. Unfortunately, as we age, extrinsic skin damage develops due to exposure to UV radiation, stress, poor nutrition, alcohol intake and environmental pollution. Although good skin is partially influenced by our genes, having a balanced diet that is packed with antioxidants can help your skin glow and maintain its youthful appearance for as long as possible. Here are my top five favourite “beauty foods”.

 

(1) Guava

Guava is super rich in vitamin C, a crucial antioxidant for wrinkle prevention as it promotes collagen formation and skin regeneration. One guava (55g) contains 125.6mg vitamin C which meets the daily requirement for adults – 75mg for women and 90mg for men. Fruits and vegetables are the best sources of vitamin C, including red and green peppers, raw tomatoes, broccoli, grapefruits, kiwis, strawberries and oranges. The level of vitamin C can be diminished by prolonged storage and cooking because it is water soluble and can be destroyed by heat. Steaming may lessen cooking losses. In general, consuming five varied servings of fruits and vegetables a day can provide adequate amount of vitamin C to meet our daily needs.

 

(2) Salmon

Salmon is an excellent source of omega-3 fatty acids such as EPA and DHA, which help to regulate inflammation, maintain skin moisture and prevent dryness. The American Heart Association recommends eating fish at least two servings a week and each serving is 3.5 ounces cooked. Preferably oily fish like salmon, sardines, herring, mackerel, eel, and albacore tuna.  Vegetarians or individuals who don’t eat fish or seafood can choose flaxseeds, walnuts and canola oil.

 

(3) Germinated brown rice

When brown rice is germinated, its nutrient content is greatly increased, such as GABA (gamma aminobutyric acid), lysine, vitamin E, niacin, magnesium, vitamin B1 and B6, ferulic acid and zinc. All these nutrients contribute to healthy skin due to their antioxidant and skin-protecting properties. Research shows that GABA can improve sleep and its amount in germinated brown rice was found to be ten times more as compared to white rice and two times more than that of brown rice.

 

(4) Seaweed

Edible seaweeds are good sources of dietary fibre, vitamins A and B, iron, zinc, omega-3 fatty acids, and phenolic compounds.  These nutrients have remarkable anti-inflammatory and antioxidant properties. Enjoy seaweeds in moderation such as in noodles, salad, soup or sushi. However, seaweeds are rich in iodine, particularly kelp; and overeating for a prolonged period of time can affect the thyroid function adversely. It is recommended to consume kelp no more than once a week.

 

(5) Turmeric

Turmeric has long been known to have anti-inflammatory, antimicrobial, antioxidant and wound healing properties. The active ingredient in turmeric is curcumin, which works by scavenging free radicals that can damage our skin cells. Fresh or dried turmeric can be added as a spice during cooking; and it goes well with soup, seafood, chicken, rice, lentils, and vegetable dishes. Other herbs and spices such as cloves, oregano, ginger, and cinnamon are also good sources of antioxidants. Whatever you like, the key is to consume a variety.

 

Extra tips for skin health:

  • Drink at least 6 to 8 glasses of fluids daily to keep your skin hydrated.
  • Limit sugar intake – sugar can speed up the signs of skin ageing by producing advanced glycation end products (AGEs). Accumulation of AGEs can affect the structure of the skin, leading to increased stiffness and reduced elasticity.
  • Drink sensibly – drinking too much alcohol can lead to skin dehydration and form wrinkles.
  • Quit smoking – smoking can fasten the ageing process of skin and contribute to wrinkles.
  • Sleep 7 to 9 hours each night to let your skin rest and regenerate.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-eat-for-healthy-skin-1#slide-1

 

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