Foods that fight inflammation
When our body detects something foreign, such an invading germ, plant pollen, or chemical, our immune system is triggered. This frequently starts an inflammatory phase. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health. One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. Numerous experimental investigations have demonstrated the potential anti-inflammatory properties of food and beverage ingredients.
But occasionally, even in situations where you are not in danger from an outside invader, inflammation might continue day in and day out. At that point, inflammation may turn against you. Chronic inflammation has been connected to a number of serious diseases that affect humans, such as Diabetes, Cancer, Heart disease, Arthritis, Depression, and Alzheimer's.
By selecting the appropriate anti-inflammatory food, you might be able to lower your chance of getting sick. If you consistently choose the wrong ones, you run the risk of speeding up 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)
The health risks of inflammatory foods
Foods on an inflammation diet, including sodas and refined carbohydrates, as well as red meat and processed meats have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease, 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.
Anti-inflammatory foods
An anti-inflammatory diet includes 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
Foods that reduce inflammation, 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
Aim for a generally healthy diet in order to lower inflammation levels. A diet that closely adheres to the principles of anti-inflammatory eating is the Mediterranean diet, which emphasizes a diet rich in fruits, vegetables, nuts, whole grains, seafood, and healthy oils. A more natural, less processed diet can not only reduce inflammation but also have a visible impact on your mental and physical well-being. "A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life".
