Inflammation reduction is often misunderstood. On the one hand, when we suffer from bites from
insects and spiders or snakes, the area around the bite becomes reddish and inflamed, telling us that our immune system is fighting on our behalf. We often take anti-inflammatory medications to reduce the swelling and pain that result from them.
The same happens when we twist an ankle or sprain a wrist or scrape an arm and it gets infected. Bruising and inflammation occur around the injured sites. After treatment, we know when we’re getting better when the swelling or inflammation begins to fade.
On the other hand, inflammation in parts of your body may signal that your body needs help to prevent chronic diseases from over-taking your body. Those who eat foods that cause inflammation can help themselves by not eating inflammatory foods.
Inflammatory Foods that will Erode Your Health Over Time Include:
- Processed foods: potato chips and fast food
- Refined carbs: white breads, white rice, crackers, and biscuits
- Fried foods: fries, fried chicken, and mozzarella sticks
- Sugar-sweetened beverages: soda, sweet tea, and sports drinks
- Processed meats: bacon, ham, and hot dogs
- Trans fats: shortening and margarine
Food and spices that reduce inflammation in your body will help you become healthier and more energetic. Inflammation anywhere in our bodies is a warning sign and should be heeded.
Inflammation reduction or eliminating inflammation altogether is a good way to ward off chronic diseases and stay healthy. Eating foods and spices that are anti-inflammatory makes sense then.
Good Anti-inflammatory Foods Include:
- Berries – including strawberries, blueberries, raspberries. blackberries
- Fatty Fish – including Salmon, Sardines, Herring, Mackerel, and Anchovies – Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
- Cruciferous vegetables like Broccoli, Cauliflower, Brussel Sprouts, Kale and Cabbage – Studies have demonstrated that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer
- Avocados – Avocados are packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats
- Green Tea – Make sure it’s a good clean clear green tea – Research has found that drinking it is associated with a reduced risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions
- Bell Peppers and Chili Peppers – Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.
- Mushrooms – truffles, Portobello mushrooms, and shiitake mushrooms – A special type of mushroom called lion’s mane may potentially reduce low grade inflammation related to obesity. However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly. Thus, it may be best to eat them raw or lightly cooked.
- Grapes – they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.
- Turmeric – in supplement form with curcumin (the active ingredient in Turmeric) or the spice itself. The supplement may be more effective. Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000% Studies have demonstrated that turmeric reduces inflammation related to arthritis, diabetes, and other diseases .
- Extra Virgin Olive Oil – one of the healthiest fats you can eat. It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits. Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions
- Dark Chocolate and Cocoa – packed with antioxidants that help reduce inflammation. These may reduce your risk of disease and lead to healthier aging .
- Tomatoes – Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer . Note that cooking tomatoes in olive oil can help you absorb more of their lycopene content.
- Cherries – tart cherries have been studied more than other varieties, sweet cherries also provide benefits.The Harvard Health Review from Harvard Medical School reports that
By following an anti-inflammatory diet you can fight off inflammation for good.
What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.
One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
Foods that cause inflammation
Try to avoid or limit these foods as much as possible:
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
The health risks of inflammatory foods
Not surprisingly, these same foods are considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.
“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”
Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.
Anti-inflammatory foods
An anti-inflammatory diet should include these foods:
- tomatoes
- olive oil
- green leafy vegetables, such as spinach, kale, and collards
- nuts like almonds and walnuts
- fatty fish like salmon, mackerel, tuna, and sardines
- fruits such as strawberries, blueberries, cherries, and oranges
Benefits of anti-inflammatory foods
On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.
Anti-inflammatory diet
To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.
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