Inflammation is a natural response to injury or illness, but it can also be triggered by environmental factors like stress and poor diet. When our immune system detects an infection or injury, it sends white blood cells and antibodies to the site of the injury to eliminate pathogens and repair damaged tissue. This process creates swelling and redness in addition to pain—which is why we often associate inflammation with an illness rather than its cure. However, there are some simple steps you can take to reduce inflammation through your diet:
Berries
Berries are a great source of antioxidants, which help reduce inflammation. Antioxidants are important because they prevent oxidative stress that can lead to chronic diseases like heart disease and cancer. Berries have a low glycemic index (GI), meaning they don't cause blood sugar levels to spike as much as other foods do. This makes berries ideal for people with diabetes or insulin resistance because the fiber content in berries helps lower cholesterol and control blood pressure. The vitamin C content in berries also supports immune system health by helping your body fight infections more effectively
Dark chocolate
Dark chocolate is a delicious way to help fight inflammation in the body. Flavonoids, which are naturally occurring antioxidants found in dark chocolate, can help reduce inflammation by inhibiting the production of certain pro-inflammatory molecules.
Dark chocolate also contains cocoa butter and other fats that have anti-inflammatory properties themselves, as well as magnesium and potassium--nutrients that play an important role in reducing systemic inflammation throughout your entire body (1).
However, it's important not to overdo it with this tasty treat! While dark chocolate may be packed with beneficial nutrients for fighting inflammation and improving heart health, if you eat too much of it (or any other food), you'll increase your risk for weight gain or other health problems such as diabetes and high blood pressure (2).
Leafy greens
Leafy greens are rich in antioxidants, which can help reduce inflammation. They're also a good source of vitamins A and C, both of which can be effective at fighting free radicals that cause cell damage. Leafy greens are also high in fiber, which helps keep you feeling full longer than other foods and aids digestion by adding bulk to your stool (a process called "bulk-forming"). Examples of leafy greens include spinach, kale and collard greens
. Berries are high in fiber content and can help you feel full for longer, which makes them a great addition to your diet if you're trying to lose weight. They're also packed with antioxidants that can reduce inflammation in the body, which is important for preventing chronic diseases like heart disease and cancer.
Sardines
Sardines are an excellent source of omega-3 fatty acids, which can help reduce inflammation. These small fish also contain protein and calcium, two nutrients that are important for strong bones. Omega-3 fatty acids provide the building blocks for hormones like cortisol, which is released when you're stressed out or angry. Too much cortisol can lead to inflammation throughout your body--and eating sardines will help keep it under control!
To reap the benefits of dark chocolate without increasing your risk for weight gain or other health problems, try to limit your intake to 1 oz (28 g) per day. If you're trying to lose weight, eating even less than that may be beneficial!
Turmeric
Turmeric, a spice that's often used to flavor Indian food and cosmetics, has been shown to have anti-inflammatory properties. It can be taken as a dietary supplement to help treat arthritis and Alzheimer's disease.
If you're interested in using turmeric as an anti-inflammatory agent, it's best if you take it with other natural remedies like omega 3 fatty acids (from fish oil) or ginger root extract--these will increase the absorption of the curcuminoids found in turmeric by up to 2,000 percent!
When to eat leafy greens: Leafy greens are best eaten raw, but can also be steamed or sautéed.
There's no magic bullet that will eliminate inflammation, but there are some foods that can help.
Inflammation is a normal response to injury or infection. It's when your immune system reacts to something it perceives as harmful, such as bacteria or viruses.
When inflammation occurs, cells release chemicals that cause blood vessels near the site of injury to dilate (widen). This allows more blood flow into the area so that white blood cells can travel there faster and fight off any invaders.
Inflammation can also cause pain, swelling and redness around an affected area of your body--and sometimes even damage tissues or organs if left unchecked for too long.
There's no magic bullet that will eliminate inflammation completely; however there are some foods that can help reduce its effects on the body by reducing oxidative stress on cells and preventing free radical damage from occurring in our bodies over time
The best time to eat leafy greens is in the morning or afternoon, when your stomach is empty. This will help maximize nutrient absorption.
Conclusion
In sum, there are many ways to fight inflammation. If you're looking for something to get started on, try one of these foods and see how it goes!
The reason for this is that chocolate contains sugar and fat. While both of these nutrients are good for you in small amounts, eating too much can lead to weight gain or other health problems. In fact, the U.S. Food and Drug Administration (FDA) recommends that people limit their intake of added sugars to less than 10% of total calories each day!
Antioxidants are chemicals that can neutralize free radicals and prevent them from causing damage to your cells. They're found in whole grains, fruits and vegetables, as well as some types of fish and nuts.
