Posted by Nicole on May 13
Whether you are dealing with runaway acute inflammation, or you are struggling with chronic inflammation, you know just how painful and debilitating high levels of inflammation can be.
You also know how stubborn inflammation can be, and how difficult it can be to put out those fires. But one thing you can do to help restore balance is eat an anti-inflammatory diet. Some foods promote information, but others can help to decrease it. Let’s take a look at some dietary options that are great for fighting inflammation.
Eating more fruits is a good idea if you want to bring down your levels of information. In particular, oranges, cherries, strawberries and blueberries are worth considering according to Harvard Health Publishing. The site recommends eating more tomatoes as well.
Referencing Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, the site says, “He notes 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.”
That brings us to our next recommendation, which is to eat more vegetables. In particular, load up on leafy greens such as spinach, kale, and collards.
3. Fish, nuts, and other foods high in omega-3 fatty acids.
Mayo Clinic says, “Omega-3 fatty acids play a role in regulating your body's inflammatory process and could help regulate pain related to inflammation. Find these healthy fats in fish like salmon, tuna and mackerel, as well as smaller amounts in walnuts, pecans, ground flaxseed and soy.”
4. Green Tea
In the beverage department, we recommend drinking more green tea if you want to improve your inflammatory health.
Green tea contains a substance that can fight inflammation called epigallocatechin-3-gallate (EGCG). That same substance acts as a powerful antioxidant.
As this research explains, “EGCG also ameliorates the overproduction of pro-inflammatory cytokines and mediators, reduces the activity of NF-kappaB and AP-1 and the subsequent formation of peroxynitrite with NO and reactive oxygen species. Thus, EGCG effectively mitigates cellular damage by lowering the inflammatory reaction and reducing the lipid peroxidation and NO generated radicals leading to the oxidative stress.”
What Not to Eat
Just as important as knowing what to eat on an anti-inflammatory diet is knowing what to avoid. Foods that can increase information include those which are high in refined carbohydrates, those which have been highly processed, and those which are fried or high in sugar.
Now you know some of the best dietary choices for fighting inflammation. You also know some of the foods you should be staying away from. Consider decreasing your intake of inflammatory foods and beverages, and eating more of these anti-inflammatory foods instead.
Be sure to stick with your new diet over the long term. It can take time to decrease inflammation, especially if it has been active in your body for a long time already.