Page 54 - The Autoimmune Protocol

The Autoimmune Protocol

necessary vitamin. Try combining sunlight exposure with vitamin D-rich foods each day
for autoimmune support.

Broccoli is one of several cruciferous vegetables that contain a compound called
glucosinolate. This compound has been shown to reduce inflammatory markers linked to
cancer. Glucosinolate is converted to another compound in the body that helps decrease
inflammatory mediators. Lightly cooking this vegetable and consuming it daily can be a
great way to maintain a healthy immune system, while fighting inflammation.

Oleocanthal is a compound found exclusively in extra virgin olive oil. This amazing
substance has been shown to reduce inflammation, specifically when it comes to the
joints. It may help to reduce joint cartilage damage as well. In addition to containing
Oleocanthal, olive oil also contains Polyphenol. Polyphenol may help increase good
bacteria in the gut, as well as improve brain function! Using extra virgin olive oil to lightly
stir fry vegetables, in addition to use in salad dressings, is a good way to include it in your
diet.

Lycopene has already been mentioned as a beneficial antioxidant found in foods like
tomatoes, watermelon, and papaya. Not only does it help to fight free-radicals in the body,
but it may also help protect the brain from inflammation that often leads to depression.
There is a higher lycopene content in the skin of tomatoes, so opt for a cup of cherry
tomatoes drizzled with extra virgin olive oil for a healthy, inflammation-fighting, snack.

Alpha-tocopherol is a form of vitamin E found in foods like spinach, turnip greens,
broccoli, asparagus, tomatoes, and almonds. This strong antioxidant has been shown to
support the immune system, as well as support circulatory health. Adults are advised to
consume around fifteen milligrams of alpha-tocopherol daily. One cup of spinach
contains about four milligrams. Almonds are high in alpha-tocopherol, with one ounce of
almonds containing more than seven milligrams. One tablespoon of oils like safflower or
sunflower oil contains around five milligrams of alpha-tocopherol. When you add a little
of these foods to your daily diet, you may find it isn’t that difficult to obtain the daily
recommended amount.

Pungent foods like garlic may turn some people off, but don’t underestimate the power of
this superfood. Garlic contains a compound called allicin, which may help the body fight
infections. However, this strong-smelling food also contains organosulfur compounds
that may help to reduce inflammation and protect the cardiovascular system. Aged garlic
contains more of these beneficial compounds. Crushing garlic well before adding it to a
variety of foods can help to activate the allicin and other beneficial compounds. Garlic
makes an excellent addition to many meals, as it boosts the flavor, in addition to the
nutrition content.

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