Inflammation is the body's natural response to injury. It helps protect the tissue from further damage, which may occur when you cut yourself or get an infection in your knee. Inflammation is also part of the normal healing process that occurs when you break a bone or have surgery on your back. However, chronic inflammation can be harmful. For example, obesity and poor diet are linked to increased risk for inflammatory diseases such as heart disease, arthritis, and diabetes because they cause inflammation in our bodies over time. Here are some foods that help fight inflammation:
Eating a diet high in whole foods is probably the best way to reduce inflammation. But there are certain foods that have been shown to be especially helpful.
A diet high in whole foods is probably the best way to reduce inflammation. But there are certain foods that have been shown to be especially helpful.
- Eat a wide variety of fruits and vegetables: Fruits and vegetables are rich in antioxidants, which help keep your body's cells healthy. Antioxidants also help lower levels of C-reactive protein (CRP), an indicator of chronic low-level inflammation.
- Eat whole grains, beans, and legumes: Whole grains contain fiber that helps lower cholesterol levels while boosting heart health; beans provide protein without saturated fat; legumes like lentils can help lower blood pressure by reducing sodium intake from processed foods; all three offer many B vitamins which promote energy production within cells.
- Avoid refined sugars and processed foods: Refined sugars increase insulin resistance--a precursor for many chronic diseases such as diabetes--and increase triglycerides in the bloodstream which can lead to heart disease when paired with trans fats.
- Avoid trans fats: Trans fats raise bad cholesterol levels while lowering good cholesterol levels leading directly toward heart attack risk factors.
- Eat plenty omega-3 fatty acids found primarily in cold water fish such as salmon but also found in walnuts flax seeds chia seeds hemp seeds soybeans pumpkin seeds sunflower seeds kale collard greens turnip greens mustard greens watercress arugula endive
The best anti-inflammatory foods include fruits, veggies and healthy fats.
Fruits, vegetables and healthy fats are the best anti-inflammatory foods.
Omega-3 fatty acids help reduce inflammation in the body. Omega-3 fatty acids can be found in fish such as tuna, salmon and mackerel. They can also be found in avocados, walnuts or flaxseed oil and turmeric.
Dark chocolate with at least 70% cocoa is another source of omega-3 fatty acids.
Turmeric is a spice that contains curcumin, which has anti-inflammatory properties. You can make a delicious turmeric latte at home by mixing together 2 tablespoons of finely grated fresh turmeric root with 1 tablespoon of freshly ground black pepper, 2 cups boiling water and ½ cup milk or cream.
Fruits and vegetables with antioxidants may help prevent inflammation as well as lower your risk of heart disease and cancer.
Antioxidants are chemicals that fight free radicals. Free radicals are unstable molecules that can damage cells and lead to disease. Antioxidants work in various ways to reduce inflammation, including:
- Regulating the immune system;
- Preventing certain white blood cells from releasing pro-inflammatory cytokines; and
- Stopping free radicals from scavenging for more oxygen to bind with (which would cause them to become even more reactive).
Antioxidants also play a role in preventing oxidative stress, which can damage cells and DNA.
Catechins (found in green tea), quercetin (found in onions and apples), resveratrol (found in wine), and astaxanthin (a carotenoid found in salmon) are all examples of powerful antioxidants that can help reduce inflammation.
You can also take a supplement that contains vitamins A, C, E and selenium. The best time to take antioxidants is right after exercise when your body is in the process of repairing itself.
Studies show that antioxidant supplements can improve muscle recovery and reduce inflammation. They do this by neutralizing free radicals that are created when you exercise. Free radicals are unstable molecules that can damage cells and lead to disease.
Antioxidants are chemicals that fight free radicals, which are unstable molecules that can damage cells and their DNA.
Antioxidants are chemicals that fight free radicals, which are unstable molecules that can damage cells and their DNA. Free radicals are produced by your body's normal metabolism, but they also come from environmental factors like pollution or cigarette smoke.
The best way to prevent inflammation is by eating a healthy diet high in antioxidants--they work in various ways to reduce inflammation:
- Antioxidants stop free radicals from scavenging for more oxygen to bind with. This prevents them from becoming even more unstable and causing damage or disease (think of it as putting out the fire before it spreads!)
- Some antioxidants directly combat specific types of cells involved in inflammation (like T-cells or macrophages).
Others work by preventing inflammation-causing chemicals from binding to cells. Antioxidants can also prevent the production of inflammatory molecules, like cytokines or leukotrienes (which are responsible for causing pain and fever).
The best way to take advantage of antioxidants is by eating a variety of colorful fruits and vegetables (they contain many different types of antioxidants) or taking a multivitamin. You can also get some from food sources like tea and coffee (which are high in catechins), berries, nuts, chocolate and red wine.
Antioxidants work in various ways to reduce inflammation.
Antioxidants are natural compounds that help fight free radicals. A free radical is a molecule that has an unpaired electron in its outermost shell, which makes it highly reactive and unstable. Free radicals can damage the cells in your body by stealing their electrons and turning them into more free radicals. Antioxidants stop this process by donating their own electrons to stabilize the damaged cell and prevent it from becoming a cancer-causing agent.
Antioxidants can be found in many fruits and vegetables, but they're also found in other foods like nuts, seeds, legumes (beans), whole grains, tea (green or black), coffee -- even chocolate like we previously mentioned.
It’s important to note that antioxidants are not a cure for cancer. They can help prevent you from getting sick if you have a disease like cancer, but they won't be able to reverse the effects of radiation or chemotherapy treatments.
They can help prevent cancer from spreading and make it less likely that you’ll get sick in general in the first place. Eating a diet rich in antioxidants is one way to lower your risk of getting certain cancers, such as lung or prostate cancer.
Some fruits and vegetables with high amounts of antioxidants are helpful
Harnessing the Power of Antioxidant-Rich Fruits and Veggies:
Incorporating antioxidants into your diet can be a game-changer for your health. Here's a collection of vibrant fruits and vegetables teeming with these inflammation-fighting warriors:
- Berries: Blueberries, raspberries, blackberries, and strawberries lead the pack, offering potent doses of antioxidants.
- Colorful Variety: Cherries, goji berries, and pomegranates deliver both flavor and antioxidants to bolster your defense against inflammation.
- Leafy Greens: Nutrient-packed choices like kale and spinach are exceptional allies in the quest for anti-inflammatory nutrition.
- Cruciferous Champions: Broccoli and asparagus bring their anti-inflammatory prowess to the table, complementing your dietary strategy.
- Citrus Brilliance: Oranges, especially their peels, along with kiwi fruit, papaya, and mangos infuse your diet with refreshing antioxidants.
- Melon Medley: Dive into the goodness of watermelon, cantaloupe, and watercress, each contributing its unique anti-inflammatory benefits.
- Vibrant Mix: Cucumbers, pineapple, and colorful peppers—red, green, or yellow—add flair to your anti-inflammatory plate.
- Tomato Magic: Tomatoes in various forms, alongside beets, grapes, and apples with their skins, offer a delicious arsenal against inflammation.
Remember, it's not only about embracing antioxidant-rich foods but also steering clear of those that trigger inflammation. By thoughtfully crafting your diet, you pave the way for a healthier, more vibrant life!
