Pro-inflammatory vs. Anti-inflammatory foods

I was doing a little research on ginger because I read an article that it was used as an anti-inflammatory. I found so much interesting information I decided to share it with ya'll. Turns out there are foods that will make inflammation worse or make it better. I hate going to the doctor, so if I can eat my way to good health, I am all for it. People have inflammation for a variety of reasons. Mild muscle tears during vigorous exercise produce inflammation. Arthritis, hypertension, or illness also cause a change in white blood cell production. When inflammation occurs, chemicals from the body's white blood cells are release into the blood or the affected tissue in an attempt to rid the body of foreign substances. The release of chemicals increases blood flow to the area and may result in redness or warmth. Some of the chemicals cause leakage of fluid in the tissue, resulting in swelling. The inflammatory process may stimulate nerves and cause pain. Inflammation in joints is especially painful due to the swelling of the joint lining resulting in the cartilage being worn down.
Everyone experiences some form of inflammation in life, some more than others. This is a hot topic in sports medicine. If you can reduce the inflammation from training faster- you can train harder. There are drugs: stimulants, steroids, and forms of blood doping to get this done; but maybe there is another way.

Lets start with the PRO-Inflammatory foods. These are food that will make any condition of inflammation, regardless of the type, worse:
At the top of the list you have your junk food, fast food, lunch meats, and hot dogs. They contain nitrates that will aggravate any existing condition.
Foods high in saturated fat like red meats, dairy, and eggs contain arachidonic acid which causes inflammation.
Plants from the night shade family contain a chemical alkaloid called solanine which can intensify the pain of inflammation by aggravating the nerve ending. These plants include: potatoes, tomatoes, and eggplant.

Time for the ANTI-Inflammatory good stuff:
Top of the list is Omega 3's. Oily fish/salmon, walnuts, flax seeds, canola oil, and pumpkin seeds.
Followed closely by olive oil, rice bran oil, grape seed oil, and walnut oil. These oils all contain a rich supply of polyphenols that protect the heart and blood vessels from inflammation.
Blueberries and strawberries have high levels of anti-inflammatory phytochemicals and anti-oxidants.
Apples and red onions contain quercetin, which works as an anti-inflammatory.
Kelp (surprise!) contains fucoidan, a complex carbohydrate that is anti-inflammatory, anti-tumor, and anti-oxidant. Turmeric/Ginger contain a powerful and non-toxic compound called curcumin, as effective on inflammation as Hydrocortisone and Motrin.
Green Tea contains flavonoids that are potent natural anti-inflammatory compounds.
Papaya contains papain, a protein digesting enzyme. Together with vitamin C and E it helps to reduce inflammation, improve digestion, and heal burns.
Pineapple contains bromelain, an enzyme that aids indigestion, sports injury, trauma, and arthritis.
Broccoli contains anti-inflammatory and anti-cancer phytonutrients which help the body to get rid of potentially carcinogenic compounds.
Sweet potato contains beta-carotene, manganese, vitamin B6 and C. Working together these nutrients are powerful anti-oxidants and anti-inflammatory.
Yams- do not confuse yams for sweet potato. They are not the same and do not come from the same family. Yams are super doses of beta-carotene, vitamin C, potassium, and manganese. Yams are used in traditional chinese medicine as a lung, stomach, and kidney tonic.

Something to consider is the time line on the inflammatory process. It can take 3 days to fully develop. If you have an especially intense workout on Wednesday and plan on killing it again on Saturday.... make sure you get the nutrition that you need for recovery.