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Fish, Meat and Dairy

Anti-inflammatory fish, meat and dairy

Oily Fish
A wide number of health benefits including a healthier heart, better circulation and the inhibition of age-related eye degeneration have long been associated with eating oily fish such as salmon, mackerel, sardines, tuna and cod. When it comes to fighting inflammation, oily fish contain high levels of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can help to counter joint and tissue pain and swelling in rheumatoid arthritis, thereby reducing patients’ dependency on anti-inflammatory drugs. To see the full benefits in your anti-inflammatory diet you’ll need to eat oily fish at least three times a week and for at least three months.When you eat oily fish you also gain an intake of first-class protein, selenium and vitamin D. Fish oil supplements are widely available but they may not be as beneficial as eating the fish itself because the fatty acids they contain are less easily absorbed by the body as those in fish. There is also some evidence that omega-3 fatty acids may be helpful to asthma patients by reducing inflammation of the bronchial airways and lungs. Starting consumption of oily fish early in life might be particularly important, as some studies have shown it can reduce the number children developing asthma.

It would be difficult for many people to live without any dairy products in their diet and indeed yoghurt is recommended as beneficial to digestive to health. Our suggestion is that you choose low-fat dairy products such as skimmed milk, or use yoghurt instead of cream. Choose organic products wherever possible and try goats’ or sheep’s milk instead of cows’ milk.

Fermented products such as yoghurt are help to provide the essential bacteria in our digestive systems. Our fermented products page has more information.

There are many excellent sources of protein such as nuts, grains and pulses and of course fish. However, if you must have meat then the best choice for your anti-inflammatory diet are cuts from organically raised animals and you’ll avoid the those injected with excesses of hormones and antibiotics or those fed on GM crops. Also avoid processed meats such as sausages and tinned meats. A good alternative to farmmed meat would be game such as wild venison or rabbit, which are naturally low in fat, .

Chicken and poultry
Common sense will tell you that a £1 chicken will not be the healthiest choice. After all, most of the cost of rearing a chicken is it’s food. Using vegetable based protein sources on a daily basis and buying organic meat for special occasions will help you maintain your anti-inflammatory diet without overspending. Once again, game birds such as pheasant and guinea fowl provide a more natural alternative.