What Are Anti-Inflammation Foods

Anti-Inflammation foods are the foods that may help us prevent chronic inflammation or keep inflammation under control. Anti-inflammation foods are similar to the heart-healthy Mediterranean Dies foods that is heavy on vegetables, fruits, whole grains and with less dairy and meat consumption.

Inflammation is part of the body’s immune response, without it, we can not heal. But when inflammation is out of control, it can damage the body and lead to major health diseases such as cancer, heart disease, diabetics and arthritis. If you have the signs & symptoms of redness, swelling and pain, your body may have inflammation attack.

Foods that high in sugar and saturated fat can spur inflammation. “They cause overactive in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels, while other foods may prevent or fight inflammation. Those foods are considered as Anti-Inflammatory Foods.

Cold & Deep Water Wide Caught Fish
Salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23 percent compared to those who ate the least.

If you are not a fan of fish, you may consider to take fish-oil supplements. 

Whole Grains
Whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood, and they usually have less added sugar. But a 2013 Harvard study found that not all products labeled “whole grain” are much healthier than their refined counterparts. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient, and no added sugars.

Dark Leafy Greens
Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals like calcium, iron, and disease-fighting phytochemicals than those with lighter-colored leaves. Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens.

If you do not eat enough vegetable,  you may consider to take supplement of Complete Green or Isotonix Complete Green.

Nuts
Nuts, particularly almonds are rich in fiber, calcium, and vitamin E. Walnuts, have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.

Soy
Several studies have suggested that isoflavones, estrogen-like compounds found in soy products, may help lower CRP and inflammation levels in women. A 2007 animal study published in the Journal of Inflammation found that isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice. Heavily processed soy products may not include the same benefits and is usually paired with additives and preservatives.  We should try to avoid them.  Instead, have soy milk, tofu, and edamame (boiled soybeans) into your regular diet.

Low Fat Dairy
Milk products are sometimes considered a trigger food for inflammatory diseases like rheumatoid arthritis, because some people have allergies or intolerances to casein, the protein found in dairy. But for people who can tolerate it, low-fat and nonfat milk are an important source of nutrients. Yogurt can also contain probiotics, which can reduce gut inflammation.
Foods with calcium and vitamin D, such as yogurt and skim milk, are good for bone strength, and possibly reduction of cancer and other health risks.

Peppers and Tomatoes
Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation.

Peppers, however, are nightshade vegetables, which some doctors and patients believe can exasperate inflammation in people with rheumatoid arthritis.  What helps one person may be harmful to another.  You just need to pay attention to your diet and your symptoms, and stick with what works for you.

Tomatoes is another nightshade vegetable, but it may also help reduce inflammation for some people.
Juicy red tomatoes, specifically, are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too.

Beets
Beets (and beetroot juice) have been shown to reduce inflammation, as well as protect against cancer and heart disease. IBeets have a lot of fiber, vitamin C and plant pigments called betalains.

Ginger and Turmeric
Ginger and Turmeric are commonly used in Asian and Indian cooking. They have been shown in various studies to have anti-inflammatory properties.
Turmeric gives curry its yellow color, works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation. It is the relative to ginger. It has been shown to reduce inflammation in the intestines.

If you do not eat enough ginger and turmeric, you may consider to take supplement of Curcumin.

Garlic and Onions
Garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Onions contain similar anti-inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.

Olive Oil
2010 Spanish study found that the Mediterranean diet’s various health benefits may be largely due to its liberal use of olive oil, especially the extra-virgin kind. The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as NSAID painkillers in the body.

Berries
All fruits can help fight inflammation, because they’re low in fat and calories and high in antioxidants. But berries, especially, have been shown to have anti-inflammatory properties—possibly because of anthocyanins, the powerful chemicals that gives them their rich color.

Studies have shown that red raspberry extract can help prevent animals from developing arthritis; that blueberries can help protect against intestinal inflammation and ulcerative colitisand that women who eat more strawberries have lower levels of CRP in their blood.

If you do not eat enough berries, you may consider to take supplement of Isotonix ORAC.

Tart Cherries
In 2012, Oregon Health & Science University researchers suggested that tart cherries have the “highest anti-inflammatory content of any food.”  Studies have found that tart cherry juice can reduce the inflammation in lab rats’ blood vessels by up to 50%. In humans, meanwhile, it’s been shown to help athletes improve their performance and reduce their use of anti-inflammatory pain meds.

If you do not eat enough berries, you may consider to take supplement of Isotonix ORAC.

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Wei Wei Ning

About Wei Wei Ning

I am Wei Wei Ning, an author and a blogger of https://www.lifestylemedicine4u.com. I am a Certified Transition Lifestyle Coach, Holistic Functional Nutrition Counselor, Digital Entreprenuer and Digital Health & Lifestyle Educator.
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