14 Foods That Fight Inflammation (07/12/2013) | Health Library

Inflammation is an integral part of the immune response and without it, it’s nearly impossible for the body to heal properly. However, when it’s out of control, such as in the case of those suffering from rheumatoid arthritis, it can do significant damage to the human body. It’s also thought to play a significant role in afflictions such as obesity, cancer and heart disease.

Foods with excessive amounts of saturated fats and sugar can cause the immune system to be over active and lead many to feelings of fatigue, joint pain and blood vessel damage. Other foods may reduce inflammation and should be added to your daily meal plan.

Fatty fish such as salmon, tuna, sardines and mackerel contain high levels of omeg-3 fatty acids and have been show to lessen the levels of inflammation. To gain the necessary benefits, you need to consume fish at least three times a week, and it should be baked, broiled or boiled. Individuals who consumed this necessary nutrient found their risk of heart disease to be reduced by as much as 20 percent.

Not everyone is a fan of fish and fish oil supplements can lessen the levels of inflammation. However, too much of a good thing can instigate inflammation, so you want to limit your consumption to the daily recommendations for your height and weight.

Consumption of Whole Grains

Whole grains have a greater amount of fiber than refined items such as white rice, bread and pasta and can help with inflammation. A main contributor of inflammation in the blood stream is C-reactive proteins.

Unfortunately, not all products labeled “whole grains” are healthy, and you have to do diligence when shopping. Choose foods that read whole grain as the primary ingredient and no sugars.

Eat Your Leafy Greens

Today’s research has shown that vitamin E can play an important role in guarding the body from pro-inflammatory properties known as cytokines. Cruciferous vegetables and dark leafy greens have been proven to retain higher levels of vitamins and minerals than their lighter counterparts. Veggies such as kale, broccoli, collard greens and spinach are full of iron, calcium and disease fighting properties.

Antioxidant Packed Nuts

Nuts are another inflammation-fighting food that is rich in calcium, vitamin E and fiber. Almonds and walnuts have a high level of omega-3 fatty acids and are chalk full of antioxidants to aid your body in keeping illnesses and diseases at bay. Whole-grains, nuts, fish and leafy green vegetables all play an important role in the Mediterranean diet. Folks following the diet have seen a reduction in inflammation in as short a span as six weeks.

Soy is beneficial to the human body, especially in adult women. Many studies have indicated that the estrogen compounds found in many of the soy products contribute to lowering inflammation and CRP. It has also been proven to lessen the negative effects of the heart and bone health when tested on mice.

However, overly processed soy products should be avoided, as they don’t have similar benefits, especially when loaded with preservatives. Tofu, soy milk and edamame are healthier options and should be consumed regularly.

Low-fat Dairy Products

Products high in calcium can be trigger foods for inflammatory diseases because some individuals have a sensitivity and intolerance to casein. However, for those who are able to tolerate low-fat calcium products, skim milk, cheese, cottage cheese and yogurt can be beneficial and lessen inflammation and irritability in the stomach.

The more color that is added to your diet, the better it is for you. Colorful choices can include peppers, tomatoes, leafy green vegetables and orange squash. In addition to their high levels of vitamins and antioxidants, they also produce lower levels of starch. Bell peppers can be found in an assortment of colors. Chili and cayenne peppers are a hotter variety and can aid as a property found in topical creams to lessen pain and inflammation.

However, physician’s advise that some peppers can irritate individuals who are suffering from rheumatoid arthritis, so you need to listen to your body and find items that work well for you.

Tomatoes are another inflammatory fighting food because they contain lycopene. This has been proven to help individuals fight inflammation in problematic areas of the body such as the lungs. Cooked tomatoes are better than raw because they contain higher levels of lycopene. Tomato sauce, diced tomatoes and tomato juice are all beneficial and have important healing properties.

Nothing is more brilliant in color than the beet, and its fine color showcases the levels of antioxidant properties. In addition to protecting an individual from heart disease and cancer, it has also been shown to reduce inflammation.

Common spices found in Asian and Indian fare have been proven to have anti-inflammatory benefits to an individual. Turmeric regulates the immune system and can aid in the body’s process of reducing inflammation. Its spice relative ginger has also numerous benefits and in addition to reducing inflammation, it can relieve symptoms of indigestion and stomach upset issues.

Aromatic vegetables such as garlic and onions can make a pasta sauce divine. It’s also known for boosting an individual’s immune system. Research has shown that garlic has similar benefits to medical products such as ibuprofen and can shut down the roads that lead to inflammation. Onions have similar anti-inflammatory properties and important compounds.

Plant based fats such as olive oil is an integral part of a healthy diet, and it’s good for reducing inflammation. The Mediterranean diet has a host of benefits that are mainly due to the use of olive oil. The primary compound found in olive oil has been found to have similar effects of painkillers when consumed.

Fruits are low in fat and calories. Because they are high in antioxidants, they can aid in fighting inflammation. The properties that give them their deep color can help individuals with arthritis, intestinal inflammation and cancer.

One of the best foods for reducing inflammation is tart cherries and research has shown this magnificent fruit can aid it by as much as 50 percent. It’s also been shown to help athletes up their performance levels and recover properly afterward.

A recommended serving is approximately 1 ½ cups of the actual fruit or drinking one cup of the tart cherry juice each day to enjoy significant benefits. Unfortunately sweet cherries were not proven to be the same, so you need to make sure that you’re consuming the tart variety to gain the most benefits.