Diet tips to fight inflammation
Inflammation is a natural process that defends the body against foreign agents and helps to recover from injury. But when inflammation levels get increased it can have dangerous consequences. This can interrupt or damage body cells. When body cells are damaged, they cannot protect against disease or can cause changes. But the good news is you can prevent this condition by adding anti-inflammatory foods to your diet.
Besides food, these steps also prevent inflammation:
- Avoid inflammatory foods such as processed foods.
- Manage your stress
- Exercise regularly
- Maintain healthy weight
- Control your blood sugar levels.
Learn about the best anti-inflammatory foods in this article.
7 Foods that fight inflammation
- Broccoli: Broccoli along with cauliflower, kale, or Brussels sprouts is extremely nutritious and can decrease the risk of heart disease or cancer. It also has anti-inflammatory effects due to the antioxidants it contains. Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing the level of cytokines and increasing nuclear factor kappa, the molecules that drive inflammation in the body.
- Avocados: Avocado is a fruit that contains potassium, magnesium, fiber, and monounsaturated fats. It also contains carotenoids and tocopherols known to reduce cancer risk. Its fiber helps to reduce weight and keep your gut microbiome healthy, which is important to prevent chronic disease development.
- Fatty Fish: Fatty fish is not only a useful source of protein but omega-3 fatty acids including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help to reduce inflammation and prevent metabolic syndrome, heart disease, diabetes, or kidney disease. The body metabolizes these fatty acids into compounds called resolvins and protectins which have anti-inflammatory effects. Salmon has most of these fatty acids which reduce inflammation-causing C-reactive protein (CRP). The best source of fatty fish is – salmon, sardines, herring, mackerel, anchovies, etc.
- Tomato: Tomato is a major source of nutrients as it contains vitamin C and potassium. It also has antioxidant lycopene which has high anti-inflammatory properties and which helps to reduce several types of cancer. Keep in mind, if you cook your tomatoes in olive oil, they can absorb more of their lycopene antioxidant (The reason behind this is lycopene is a carotenoid, a nutrient that is better absorbed with fat).
- Dark chocolate: Time to add something delicious to the list. Dark chocolate contains antioxidants that not only reduce inflammation but also lead to healthy aging. Its antioxidants keep the endothelial cells in the arteries healthy. Remember, always choose dark chocolate which has at least 70% or more amount of cocoa to get anti-inflammatory benefits.
- Cherries: Cherries are not only delicious but also rich in antioxidants too (such as anthocyanins and catechins), which decrease inflammation. It also contains vitamin C which helps to boost the immune system.
- Extra virgin olive oil: Extra virgin olive oil is rich in monounsaturated fats which provides many health benefits. It reduces the risk of heart disease, brain cancer, and other serious health conditions. Its antioxidant oleocanthal is compared to anti-inflammatory drugs like ibuprofen.
Inflammation is a natural process until it goes overboard and becomes chronic which leads to serious physical diseases. But if you eat the above-mentioned anti-inflammatory foods regularly, you can easily prevent this condition and lower the risks of diseases.
Want to know some tips to prevent inflammation? Call us on 1-347-384-5690 to get a consultation, or walk in for an appointment at 1797 Pitkin Avenue, Brooklyn, New York 11212. Doral Health & Wellness is easily accessible by bus, taxi, or subway. You can also visit our website to book an appointment online at https://doralhw.org or contact us at firstname.lastname@example.org if you have any queries.