The best Foods that fight inflammation

Do you know what the best foods that fight inflammation are?

Did you know that inflammation is the root of all diseases?

It’s true!

When human’s bodies become inflamed, they’re unable to function properly.

This can lead to a wide variety of health problems, including the risk of heart disease, cancer, and autoimmune diseases.

The good news is that you can fight inflammation by eating the right healthy anti-inflammatory foods.

In this article, we will discuss what it is and how you can fight it with food!

*** Medical advice***

Always seek professional medical advice before making changes to diet to treat medical issues.

So what is inflammation?

You may have heard the word used many times but never had a true understanding of what it is.

It’s the body’s response to injury or infection. It is a natural process that helps it heal and protects itself from further damage.

However, when it becomes chronic, it can lead to a variety of health problems.

There are two types:

Acute Inflammation: Is short-lived and typically occurs in response to an injury or infection

Chronic inflammation: Is long-term and can lead to a variety of health problems.

Some of the symptoms include:

• Redness
• Swelling
• Pain
• Heat
• Immobility

If you are experiencing any of these symptoms, it is important to see a doctor to rule out any serious health conditions.

While acute inflammation is a normal and necessary response, chronic inflammation can be damaging to your health.

Chronic inflammation has been linked to a variety of diseases, including heart disease, cancer, and autoimmune disorders.

If you are struggling with chronic inflammation, it is important to make some changes to your diet.

The good news is that there are plenty of anti-inflammatory diet foods you can eat to help lower inflammation.

We are going to dive in and discuss the best foods that fight inflammation.

What are the best foods to reduce inflammation

Doctors now understand that one of the best ways to lower inflammation is not in the prescription of drugs, but in how we choose to feed our bodies.

By following an anti-inflammatory diet you can fight off inflammation for good.

So, what foods should you be eating?

There are a variety of plant-based, anti-inflammatory foods.

Some of the best anti-inflammatory foods include:

• Dark leafy greens like kale and spinach
• Berries like strawberries, blueberries, and raspberries
• Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower
• Nuts and seeds like almonds, walnuts, and flaxseeds
• Olive oil
• Herbs and spices like ginger, turmeric, and garlic
• Whole grains

These foods are packed with nutrients that help to fight inflammation.

For example, berries are high in antioxidants which help to protect the body from cell damage.

Nuts and seeds are great sources of omega 3 fatty acids, which have anti-inflammatory properties.

Olive oil is also high in omega 3 fatty acids as well as monounsaturated fats, both of which help to reduce inflammation.

Whole grains offer a variety of nutrients that help to reduce inflammation.

Finally, herbs and spices like ginger, turmeric, and garlic contain compounds that have been shown to reduce inflammation.

Certain foods can cause inflammation

As well as inflammation being our body’s natural way to protect and heal ourselves, certain foods can also cause an inflammatory response when we eat them.

Some of the foods that can cause inflammation are:

• Processed foods like bread, pasta, and cereal
• Refined sugars like candy, cookies, and cake
• Trans fats like vegetable oil and margarine
• Red meat
• Dairy products

It’s important to note that everyone reacts differently to different foods.

However, more studies are beginning to show links to certain foods and higher inflammation markers.

A lot of these foods are animal products such as red meats and dairy especially.

This is where a plant-based diet can be so beneficial for your health.

Fruits and vegetables ( especially dark leafy greens) are packed full of inflammation-busting properties which can help to lower inflammation.

Which is the exact opposite response to what red meat and dairy do.

Processed foods are even worse!

A diet that regularly contains processed junk foods such as hot dogs, or fried foods such as bacon, is going to cause a dramatic spike in inflammation markers in our bodies.

They are known as pro-inflammatory foods.

Research shows they provide little to no benefit to our immune system, so will eventually, over time lead to chronic diseases such as cancer, heart disease, and auto-immune conditions.

In a nutshell, they provide nothing but negative health benefits which will lead to ill health in later life or even early death!!

Here is a list of foods to avoid

Many foods can trigger an inflammatory response.

This response can cause problems with your immune system and even act to exacerbate the current medical conditions you may already be suffering.

Try and avoid these foods if possible:

• Foods that are high in saturated and unhealthy fats like butter, cheese, and red meat
• Refined foods such as sugary drinks, white bread, and pastries
• Fried foods like chicken nuggets and French fries
• Processed meats such as hot dogs, bacon, and sausage
• artificial additives including food coloring, flavorings, and sweeteners
• Coffee
• Alcohol

It’s important to be aware of the foods that can cause inflammation in your body.

By being mindful of the foods you’re eating and making sure to include anti-inflammatory diet foods so you can help to stay healthy and free from disease.

Here are 10 of the best foods you can eat to help keep inflammation in check.

Broccoli

Broccoli is packed full of anti-inflammatory compounds, including sulforaphane and indole-carbinol.

It is also rich in vitamins and minerals such as vitamin C, potassium, and magnesium.

It reduces oxidative stress because it contains sulfur compounds plus carotenoids and flavanoids.

All of these nutrients scavenge harmful toxins and byproducts that can damage cells.

Try to eat at least one cup per day for the best results.

Try this recipe of ours which will help you get more broccoli in your diet

Berries

All types of berries are high in oxidative stress busters which help to protect us from cell damage.

They are also anti-inflammatory, meaning they can help to reduce inflammatory reactions in our bodies.

Try this fantastic creamy breakfast recipe to help you get more berries into your diet.

Blueberries are rich in flavonoids, including quercetin which may help in reducing inflammatory responses in the body.

Add a handful of blueberries to your breakfast, lunch, or dinner for the best results.

Cherries are another healthy dark-colored berry that is full of antioxidants that may help protect us from oxidative stress and inflammation.

So make cherries and other berries part of your healthy diet and keep your health in check!

Ginger

Ginger is a great herb to include in your diet.

It is a natural anti-inflammatory agent and can be used to treat various inflammatory conditions such as arthritis, colitis, and Crohn’s disease.

Ginger roots contain compounds such as gingerols and shogaols which may help to block the production of pro-inflammatory cytokines.

It also helps to reduce pain and swelling.

Try adding ginger to your food or drinking ginger tea to get the most anti-inflammatory benefits.

Turmeric

These bright orange roots contain curcumin, a compound that is more effective than anti-inflammatory drugs in some studies.

Curcumin is a powerful antioxidant that helps to protect the body from free radical damage.

It also helps to lower inflammatory problems in the gut and improve joint pain.

Add turmeric to your food or drink it as tea for the best results.

Green Tea

Green tea helps to fight off oxidative stress and lower inflammatory markers.

It also contains catechins, compounds that help to reduce inflammation in the body.

Green tea is effective in treating inflammatory conditions such as arthritis and Crohn’s disease.

Drink two to three cups of green tea per day for the best results.

Extra Virgin Olive Oil

Olive oil is a healthy fat that contains anti-inflammatory compounds.

It is rich in antioxidants and has been shown to be effective in reducing inflammation in the body.

It can help to reduce the risk of diseases such as heart disease, cancer, and Alzheimer’s disease.

To get the best anti-inflammatory benefits, it’s best to use it in its uncooked state. This is because heating destroys polyphenol compounds which give olive oil its anti-inflammatory properties.

Leafy dark green vegetables

Leafy green vegetables are high in antioxidants and compounds which can lower inflammation and boost our health.

They are a great healthy source of vitamins and minerals, including vitamin C, magnesium, potassium, and zinc.

Some leafy green food especially beneficial for reducing inflammatory responses includes kale, spinach, chard, and collards.

Aim to eat at least one cup of leafy greens per day.

Nuts and seeds

Nuts and seeds are healthy sources of antioxidants, vitamins, and minerals.

They contain compounds such as omega-three fatty acids, phytosterols, and flavonoids.

Nuts and seeds are also good sources of fiber.

Fiber can help to lower inflammation in the gut.

Some nuts and seeds that are especially beneficial for reducing inflammation include almonds, Brazil nuts, chia seeds, flaxseeds, and pumpkin seeds.

Try to eat a handful of nuts or seeds per day.

Conclusion

So now we have a better understanding of inflammation and the way it can be one of the main factors in developing chronic health conditions.

But don’t worry, we now know the best foods to fight inflammation and keep our bodies healthy!

Including fruits and vegetables, and adding ginger, turmeric, green tea, olive-based oils, and leafy dark greens in your diet is a great way to start.

So add these foods into your next meal and start to feel the difference!

Do you have any favorite inflammation-busting foods?

What are your thoughts on inflammation? Have you experienced it yourself? What foods do you like to eat to lower inflammation?

Let us know in the comments below!

If you found this article helpful, please share it with your friends and family!

Thanks for reading as always