Inflammation has been shown to play a role in a number of chronic disease. These four types of inflammation reducing foods that should be included in your diet
One factor that is believed to play a role in a number of diseases is chronic inflammation. Inflammation, in one form or another, is believed to be the precursor to such commonly diagnosed diseases like heart disease and cancer. With inflammation plays an important role in promoting disease, it is important to take measures to counteract the inflammatory process so that you can reduce the risk of future disease. One of the best ways to do this is through eating foods that reduce inflammation. More evidence is emerging that certain foods have the ability to reduce inflammation in the body. Here are some inflammation reducing foods you should consider adding to your diet.
Fruits and vegetables.
It seems there is no end to the positive benefits of eating a diet rich in fruits and vegetables. Fruits and vegetables are a good source of antioxidants that protect against the formation of free radicals that can bring on an inflammatory response. The best way to reduce inflammation is to eat a variety of fruits and vegetables of different types and colors. This will ensure that you get a variety of different antioxidants that can work together to reduce inflammation. Strong colored berries are particularly effective inflammation reducing foods.
The omega-3 fatty acids found in the bodies of fatty fish such as salmon, mackerel, tuna and believed to be powerful inflammation fighters. Studies show that omega-3 plays a role in reducing the chronic inflammatory changes in the body and can also alleviate the pain associated with medical conditions such as arthritis. Consumer omega-3 on a regular basis have been shown to reduce the risk of heart disease and may play a role in the prevention of certain cancers. This effect is believed due to its ability to alter hormones called prostaglandins that control the inflammatory process.
How much fish do you need in your diet to reduce inflammation? Eating several servings of fatty fish per week should be sufficient. If you do not like fish, you can also take fish oil supplements instead. Make sure to choose a reputable brand as the fish can be source of mercury, dietary PCB’s and dioxanes, but this is usually not a problem with most of the fish oil.
Some spices that are believed to have anti-inflammatory properties include ginger, rosemary, garlic, oregano and turmeric. Again, get a number of inflammatory reducing spices in your diet is better than just a few. When preparing food, try experimenting with different combinations of inflammation reducing spices. You can come up with an interesting new combination that is both tasty and healthy
Olive oil contains a natural anti-inflammatory chemical known as oleocanthal that inhibit the same enzymes cyclooxygenase as prescription anti-inflammatory medications. One word of caution, only premium, extra virgin olive oil has high enough levels of this inflammation reducing compound to be effective, so choose your olive oil wisely.
What foods should you avoid reducing inflammation? Most processed foods, red meat, and foods high in sugar and processed carbohydrates can make inflammation worse. These foods are best avoided in an anti-inflammatory diet.
Inflammation reducing foods are a natural and healthy way to reduce the risk of chronic diseases. Make sure they are part of your regular diet.