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Nadia Barozzi PharmD, PhD, MAS ETH NH, NLP Prac77oner

EAT FOOD TO HEAL YOUR BODY: The An2-‐inflammatory Diet

Nadia Barozz i , PharmD, PhD, MAS NH ETH, NLP L i censed prac22oner [email protected]

The An2-‐Inflammatory Diet is not a diet in its general meaning or intended as a weight management program. The An2-‐Inflammatory Diet is a way of selec7ng and preparing foods that can help your body influencing inflamma7on. The An2-‐Inflammatory Diet provides steady energy, vitamins, minerals, essen7al faIy acids, dietary fiber, and beneficial phytonutrients.

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The An2-‐inflammatory Diet

Foods high in sugar and saturated fat can trigger inflamma7on and cause over ac7vity in the immune system, which can lead to: •  Joint pain •  Fa7gue •  Damage to the blood vessels On the other hand, food such as faIy fish, fruits, vegetables, nuts or olive oil can contrast the inflammatory processes occurring in our body.


The An2-‐inflammatory Diet

Studies have suggested that vitamin E may play a key role in protec7ng the body from pro-‐inflammatory molecules called cytokines. Sources of vitamin E are dark green veggies (e.g., broccoli, spinach, and kale).


The An2-‐inflammatory Diet – VITAMIN E

FATTY FISH -‐ Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-‐3 faIy acids, which have been shown to help reduce inflamma7on. To get the benefits, faIy fish should be steamed, baked or boiled. You can also consider fish-‐oil supplements: omega-‐3 faIy.


The An2-‐inflammatory Diet – FATTY FISH

NUTS are a source of inflamma7on-‐figh7ng healthy fats, par7cularly almonds (rich in fiber, calcium, and vitamin E) and walnuts, which have high amounts of alpha-‐linolenic acid, a type of omega-‐3 fat. All nuts are also rich in an7oxidants, which can help your body fight inflamma7on and repair its damages.


The An2-‐inflammatory Diet – NUTS

GINGER & TURMERIC -‐ These spices, have an7-‐inflammatory proper7es. •  TURMERIC, the ingredient that gives curry its yellow color,

regulates the immune system and fights the processes causing inflamma7on.

•  GINGER has been shown to reduce inflamma7on.


The An2-‐inflammatory Diet – GINGER & TURMERIC

OLIV OIL contains oleocanthal, which gives olive oil its taste and it has been shown to have an7-‐inflammatory proper7es.


The An2-‐inflammatory Diet – OLIV OIL

BERRIES can help fight inflamma7on as they are high in an7oxidants and have been shown to have an7-‐inflammatory proper7es. For example, red raspberry extract can help preven7ng the developing of arthri7s, blueberries can help protect against intes7nal inflamma7on and ulcera7ve coli7s, and strawberries can lower the level of CRP (a marker of inflamma7on found in the blood).


The An2-‐inflammatory Diet – BERRIES

Fruits and Vegetables. Whole fruits, berries and vegetables, are all rich in vitamins, minerals, fiber, an7oxidants and phytochemicals. Choose green and colored vegetables and whole fruits: •  Broccoli •  Apples •  Chard •  Strawberries •  Blueberries •  Spinach •  Carrots •  Oranges •  Olives •  Avocado •  Kale


The An2-‐inflammatory Diet – In Summary:

Protein Sources. An7-‐inflammatory protein sources include most fish and seafood, and some plant-‐based sources: •  Salmon •  Tuna •  Sardines •  Trout •  Soy Foods •  Dry beans •  Non-‐fat Yogurt •  Walnuts •  Almonds •  Nuts



Fats and Oils. Omega-‐3 faIy acids and monounsaturated faIy acids are an important part of an an7-‐inflammatory diet. Many of the protein sources also contain beneficial fats (e.g., fish, soy, avocados, olives and nuts).



Beverages. Drink water, 100-‐percent juices with no added sugar, herbal tea, low-‐sodium vegetable juice, and low-‐ or non-‐fat milk.



Gluten is a protein present in many cereals and it has been shown to also cause inflamma7on in many cases. A gluten-‐free diet could be an addi7onal aspect to consider during an an7-‐inflammatory diet. Gluten free grains are: •  Amaranth •  Buckwheat •  Corn •  Millet •  Quinoa •  Rice



An2-‐inflammatory Diet Tips •  Add to your breakfast fresh berries and nuts. •  Snack on fruits, nuts, seeds, and fresh vegetables instead of processed

sweets. •  Eat more fish and less red meat. •  Cook with olive oil and canola oil. •  Have salads with lots of fresh vegetables as meal. •  Avoid deep-‐fried foods, bake, broil, poach or s7r-‐fry instead. •  Eat dark green or brightly colored vegetables



Inflammatory Foods to Avoid •  Junk foods, high-‐fat meats, sugar, and highly processed foods can

increase the poten7al for inflamma7on in your body. •  Reduce your consump7on of trans-‐fats and saturated fats by avoiding

highly processed foods, red meats, high-‐fat processed meats, and whole fat diary products.

•  Avoid refined white flours in bread and pasta. •  Avoid added sugars by decreasing your consump7on of soa drinks,

pastries, candies, desserts, and sweetened cereals.



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Get in touch and start working with me to achieve the

wellbeing you have always desired.

healthy4life Nadia Barozzi

PharmD, PhD, MAS NH ETH, NLP Licensed Prac77oner

Phone: +41 79 353 91 63 E-‐mail: [email protected]

Skype: healthy4life.ch Website: www.healthy4life.ch

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