Foods that reduce inflammation in the body
Inflammation in the body comes in many forms and is a result of many things. Heart disease, irritable bowel syndrome, arthritis, osteoporosis, bacterial or viral infections, acid reflux, candidiasis, acne, and other diseases are all common culprits of inflammation. In fact, in most cases, it is chronic inflammation. Inflammation, whether it is chronic or temporary, can have negative effects on the body. The only good that comes out of it is that it triggers a stress response in the body so the immune system kicks in. The negative effects are far-reaching: it causes premature aging, illness, and sometimes death. To remain healthy and live longer, reducing inflammation is the only way to go. There are certain foods that are capable of reducing inflammation; if you are prone to inflammation, staying away from processed foods and high-sugar foods is your best option. Since it is virtually impossible to eliminate sugar from the diet, at least avoid any added sugar and only eat that which is naturally found in fruit. So, foods with natural anti-inflammatory properties; here we go! You’ll notice that there are foods from just about every food category.
Vegetables. The list of vegetables that reduce inflammation is endless; look for the leafy green and green varieties. All vegetables are packed with vitamins, minerals, and other nutrients that help; also, many of them have antioxidants that are very beneficial as anti-inflammatory agents. Bok choy, broccoli, bell peppers, Brussels sprouts, cabbage, cauliflower, chard, collards, fennel bulb, garlic, green beans, green onions, kale, leeks, olives, spinach, sweet potatoes, and turnip greens.
Fruits. Fruits are also full of vitamins, minerals, and antioxidants. Cherries, apples, avocados, black currants, blueberries, pineapple, guavas, kiwifruit, kumquats, lemons, limes, mulberries, oranges, papaya, raspberries, strawberries, and tomatoes are excellent!
Herbs and Spices. Herbs and spices often have compounds in them that have antioxidant/anti-inflammatory properties. Basil, cayenne pepper, chili peppers, cloves, cinnamon, cocoa, licorice, mint, oregano, parsley, rosemary, thyme, and turmeric.
Nuts and Seeds. The protein and omega-3 fatty acids present in nuts and seeds makes them perfect for reducing inflammation. Almonds, walnuts, pecans, hazelnuts, flaxseed, and sunflower seeds.
Oils. There are healthy fats in oils that reduce inflammation. Vegetable oils, extra virgin olive oil, and avocado oil.
Fish. Fish are abundant in omega-3 fatty acids, which help reduce inflammation. Cod, halibut, herring, mackerel, oysters, rainbow trout, salmon, sardines, snapper fish, striped bass, tuna, and whitefish.
Drinks. There are also some drinks that have antioxidant properties, making them capable of reducing inflammation. Coffee, green tea, and other tea varieties.
Foods That Cause Inflammation
In addition to eating foods that provide anti-inflammatory properties, staying away from foods that cause inflammation is also a good idea. This would certainly be characteristic of a well-rounded diet!
Oils. Sunflower oil, safflower oil, corn oil, peanut oil, and soy oil are high in omega-6 fatty acids. Many people get too much of omega-6s in their diet already, and too many is an inflammation trigger.
Fats. As mentioned above, omega-6 fatty acids can cause inflammation in excess amounts, but other fats can too. Saturated fats and trans fats (the latter is sometimes known as hydrogenated or partially hydrogenated vegetable oil) can cause inflammation if you’re not careful.
High-sugar foods. These are also foods that typically have a high glycemic index value, meaning they cause a spike in blood sugar because they are released too quickly into the bloodstream. These are any processed foods or foods with refined sugars.
Food allergens. Although everybody is not allergic, common food allergens, gluten and casein, cause an inflammation in the people who are. If you are allergic to those, it is best to avoid foods containing gluten and/or casein.
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