Life expectancy would grow by leaps and bounds if
green vegetables smelled as good as bacon.
~Doug Larson
The EGCG component of green tea and cranberries blocks the creation of inflammatory eicosanoids PGE 2, PGF 2, free radicals (ROS) and cytokines IL 6 and TNFa. EGCG can protect cells from DNA damage, can strenthen capillaries and is associated with a reduced risk of a variety of cancers.
Ginger with gingerols reduce the creation of inflammatory cytokines IL 6 and TNFa from leukocytes, chondrocytes (cells of the joint cartilage) and synoviocytes (cells of the joint liner). Ginger also protects the bodies main anti-oxidant, glutathione, and reduces the production of nitric oxide which turns into peroxynitrite, a damaging free radical. Another spice, turmeric, reduces the creation of inflammatory eicosanoids PGE 2, 5 HETE, LXA 4 and LTB 4 and cytokines IL 6 and TNFa.
Onion and other sources of quercetin reduce the creation of inflammatory histamine. Other sources of quercetin include apples, citrus fruit and buckwheat. Quercetin is a type of flavonol. Flavonols are found in high concentrations in apples, onions, tea, berries, kale, and broccoli. Eating foods high in Quercetin is associated with a reduced risk of lung and pancreatic cancer, especially in smokers.
Citrus Fruits and other sources of Vitamin C, E, carnosine, and beta-carotene reduces the number of inflammatory free radicals (ROS) created when we change food into energy. Other sources of Vitamin C include bell peppers, broccoli, cauliflower, strawberries and dark greens. Vitamin C also helps the body use flavanoids in fruits and vegetables.
Almonds and other sources of Vitamin E reduce the creation of inflammatory eicosanoids from arachidonic acid. Other sources of vitamin E include sunflower seeds, hazelnuts, peanuts and their oils. Vitamin E also works as an anti-oxidant and soaks up free radicals (ROS).
Red and purple grapes with resveratrol reduces the creation of inflammatory eicosanoids from arachidonic acid. Resveratrol also stimulates genes (SIRT1) involved with cell survival. Other sources of resveratrol include red wine, red grape juice and jam. Organic grapes are higher in resveratrol.
Soy products with Genistein reduces the creation of inflammatory eicosanoids from arachidonic acid and are a potent anti-oxidant.
Omega 3 fatty acids, DHA and EPA, create less inflammatory eicosanoids. Other sources of omega 3 fatty acids include other cold water fish, walnuts, and flax seed. The flesh of wild salmon has much more omega 3 fatty acids than the flesh of farm-raised salmon.
The polyphenols in dark chocolate (not milk chocolate) reduce the output of cytokines by monocytes. They relieve the symptoms of chronic fatigue and lower blood pressure. Choose dark chocolate with 70% or greater cocoa solids.
Broccoli and other cruciferous vegetables containing sulforaphane increase the creation of anti-inflammatory enzymes (phase 2 enzymes) that block the production of inflammatory eicosanoids, PGE 2 and PGF 2 and cytokines, IL-8 and IL-1B. Other vegetables containing sulforaphane include cabbage, brussel sprouts, cauliflower, garlic, radishes, watercress and turnips.
Garlic was found to significantly reduce the activity of nuclear transcription factor kappa-B (NFkB). NF kappa-B becomes active inside cells, attaches to the DNA, and causes the production of cytokines, Interleukins 1 and 6, and TNFa. Garlic also encourages natural killer and T helper cells, which control the immune system.