The first category of foods in an anti-inflammatory diet is protein, a necessary component to rebuild the body. Protein is an important building block that helps to regenerate and repair every cell in your body. Recent controversy with high protein diets, low protein diets, the Atkins Diet, and the South Beach Diet has made it very confusing to know what kind and how much protein to eat. We will give you the best information available based on current scientific literature, not hype or propaganda, so that you can make wise food choices.
The source of as much protein in your diet as reasonably possible should be animals that were raised eating vegetation. More than any other food group, it is important that you are able to investigate the source of the meat in your diet. Just as humans were not designed to consume large quantities of grains, and seed oil, neither were animals. Beef cattle, for example, are some of the unhealthiest animals on earth. Their natural diet is grass, but in order to fatten them up more quickly and efficiently cattle are fed a diet consisting mainly of corn and other grains. Unfortunately, the old statement “You are what you eat” applies to animals as well as people. The omega-6 rich diet that beef cattle are fed replaces the healthy omega-3 fatty acids normally present in the meat with pro-inflammatory omega-6 fats. Additionally, they are typically given large quantities of antibiotics, steroids, and growth hormones to speed up the growth process.
Fortunately there are alternatives to grain-fed, unnatural meat. Grass-fed beef is a rich source of omega-3 fatty acids, as well as conjugated linoleic acid, which has been shown to have cancer fighting properties. Many people find they begin to prefer the taste of grass-fed beef to the fattier, pro-inflammatory grocery store beef. It is important to make sure the meat you purchase is 100% grass-fed and free of steroids, growth hormones and antibiotics. The best source we have found is Rosas Farms, a family-owned and operated farm in Ocala, FL. The beef they sell is conveniently packaged, and arrives shipped in dry ice directly to your doorstep or you can pick it up at the farm. After extensive market research and testing, we have found this company to offer a great value as well as outstanding service.
Wild game, such as bison, venison, elk, pheasant, and quail are also excellent sources of protein. Naturally raised pork is very lean and healthy as well, but can be very difficult to find. Because these animals eat vegetation rich diets rather than large quantities of grain they are rich in omega-3 fats. They also do not contain many of the unnatural substances used to accelerate the growth of farmed animals. These meats can be found in many health food stores, and are beginning to show up on grocery store shelves. As with beef, make sure that the meat is not grain-fed, but was either wild caught or fed a natural diet. Eatwild.com is an index of naturally raised meat and produce that can help guide your search for health promoting sources of protein.
Fish is another outstanding choice for protein in your diet. Because larger fish eat smaller fish who eat algae and other vegetation, fish are rich sources of omega-3 fats. A recent issue that has made headlines is the concentrations of mercury, PCB, and other toxins in certain types of fish. These chemicals can cause serious damage to the brain and nervous system if consumed in adequate quantities. While this is still being investigated in the scientific community, we believe the anti-inflammatory effects of eating fish outweigh any potential concerns. Based on the available research we can safely say that for healthy people regular fish consumption poses virtually no risk to the health of the brain and nervous system. A nine year study published in the Journal of the American Medical Association studied the inhabitants of the Republic of Seychelles, a small island in the Indian Ocean. Researchers found that while in this country people eat fish almost a dozen times a week and had mercury levels ten times higher than most Americans no harmful effects of these increased levels. Fishscam.com is an interesting website that presents a variety of information that can help you make educated decisions about how much fish you should eat.
However, we will give you some general guidelines to ensure that you are able to minimize the amount of mercury and other toxins in your diet, regardless of what the risk may or may not be. The higher a fish is in the food chain, the more toxins may be concentrated in it. This means that large predator fish such as tuna, marlin, shark, halibut and swordfish should probably be enjoyed in moderation compared to other types of fish. It is also important to ensure the fish you buy are wild-caught, not farm raised. Farm raised fish are fed a diet of processed meal which decreases the amount of healthy fats they contain. Avoid freshwater fish taken from lakes and rivers, which tend to contain more pollution. Pacific and Alaskan waters are also cleaner than their Atlantic or freshwater counterparts. Finally, supplementing with our molecularly-distilled fish oil ensures that regardless of the quality of fish you have available you will be getting generous amounts of healthy omega-3 fatty acids.
Other types of seafood, such as shrimp, lobster, scallops, and clams are also good choices. They are rich sources of protein and relatively low in fat. Make sure you choose healthier cooking methods such as grilling, steaming, baking, and broiling instead of deep frying.
Eggs have developed a bad reputation in the past, but contain an excellent mix of protein, and fats. Recent research has shown that the cholesterol contained in eggs and other animal products is not as important of a factor in heart disease as was once thought. In fact, cholesterol is an important building block for certain hormones such as testosterone, and is necessary for your health. The silent inflammation we have talked about is a much more important cause of cardiovascular problems, and eggs can help keep it under control. Be sure to choose omega-3 enriched eggs, which typically come from chickens fed a diet rich in flaxseed. We do not recommend making regular grain fed grocery store eggs a regular part of your diet. Fortunately omega-3 enhanced eggs are now available in almost all grocery stores.
Chicken and turkey are very healthy in their natural state. Poultry contains large amounts of protein and is very low in fat. However, most store-bought poultry was raised in appalling conditions which are not only inhumane but result in the rapid spread of infections and disease. The meat is typically injected with sodium and preservatives to make the meet moister. If you can find organic, free-range chicken or turkey, then these are great additions to your diet. Many local supermarkets and health food stores carry this natural poultry, but even if they don’t, check eatwild.com for suppliers.
The wildly successful “Got Milk” campaign by the American Dairy Association has been a phenomenal success for the dairy industry. Unfortunately, the same cannot be said for the American public that has been led to believe that everyone needs daily servings of milk or dairy products. While dairy products are rich sources of calcium, they also disrupt the net acid/base balance of the body, creating a more acidic environment. While adequate calcium is important to maintain strong bones, if your diet has high levels of acid you’ll have a net bone loss, a condition commonly known as osteoporosis. Dairy products also contain lactose, a sugar that many people have a hard time breaking down that can cause gas, bloating, or diarrhea. The bottom line is that mammals are not made to suckle beyond the first few years of life, and human beings are no exception. Replace dairy products with nutrient-dense fruits and vegetables and you will create a net alkaline environment in the body that will prevent osteoporosis and a host of other diseases. The calcium contained in vegetables is also healthier and easier to absorb than that in milk. Finally, in order to speed up production of milk dairy cows are given hormones such as bovine growth hormone (BGH) that increases daily milk output from 10 pounds of milk per day in natural cows to up to 100 pounds a day in modern dairy cows.
Soy is another food that is commonly labeled as “healthy” but really does more harm than good. Although soy has been touted as the reason Asian cultures have lower rates of breast, colon, and prostate cancer compared to the United States, Asians also eat significantly more vegetables, less processed foods and large quantities of omega-3 fish and seafood. Soybeans are high in phytates, the same mineral binding combines found in grains that prevent your body from properly absorbing nutrients. They also contain goitrogens, which can lead to depressed thyroid function, as well as compounds called isoflavones that can disrupt the endocrine system. If you must eat soy, fermented forms such as tempeh, miso, and natto do not have most of these negative effects and are much better choices.
