Foods That Battle Inflammation

Inflammation is a protective response by your body to rid and heal itself from some type of harmful stimuli, which could be an injury, infection or irritation.  The process of inflammation can be both good and bad.  Inflammation is a necessary process in the healing of wounds and infections.  However, when acute inflammation turns into chronic inflammation, the damage, destruction and death of body tissues can lead to disease.  Just as chronic inflammation can result in disease, certain diseases can result in inflammation, causing a chronic cycle of disease and inflammation.

Chronic inflammation is associated with a number of diseases, such as heart disease, obesity, diabetes, arthritis, and gum disease.  In autoimmune diseases, such as psoriasis, the body inappropriately initiates the inflammatory response and basically attacks normal tissues, which results in local and systemic inflammation.

An important factor that can help reduce chronic inflammation and protect against disease is a healthy diet full of “anti-inflammatory” foods.  Other important healthy lifestyle habits that protect against inflammation include adequate sleep, low stress, exercise, and abstaining from harmful habits like smoking, excessive drinking and drug addiction.

Anti-inflammatory foods contain nutrients, such as omega-3 fatty acids, antioxidants and other compounds that can help control and reduce inflammation.  Examples of foods that contain anti-inflammatory nutrients are:

Fatty fish like salmon are rich in omega-3 fats, which can help protect against and reduce inflammation in your body.  If you don’t eat fish, you should consider taking an omega-3 supplement.  Always consult your physician first before taking any new medications or supplements.
Certain herbs and spices, such as turmeric, rosemary, garlic and ginger, have anti-inflammatory properties.  Try adding these spices to your meals.
Vegetables, such as mushrooms, peppers, onions, and green leafy vegetables (swiss chard, kale, mustard greens, spinach) not only contain anti-inflammatory nutrients, they also protect against inflammation by boosting the immune system.  Vegetables are also an important part of weight management, which helps to reduce inflammation.
Fruits, such as pumpkins, grapes, blueberries, cantaloupe, papayas, and avocados are rich in nutrients that protect against inflammation.
Certain nuts and seeds contain antioxidants and omega-3 fatty acids, such as flax seeds and walnuts.  Trader Joes carries roasted ground flax seeds with dried blueberries, which provides a powerful combination of antioxidants, omega-3 fats and fiber.  Ground flax seeds can be added to cereal (hot or cold), yogurt, baked items, pancakes and waffles, applesauce, smoothies, and pasta dishes.
Olive oil contains antioxidants and monounsaturated fats, both protective against inflammation.
Green tea contains anti-inflammatory compounds called flavonoids.

Just as some foods protect against inflammation, certain foods can also promote inflammation.  These foods are typically fast foods, fatty meats, and processed foods that contain hydrogenated fats, preservatives, added sugars and other harmful ingredients.

If you find this information helpful, take a few seconds to subscribe to my blog by email — that way you’ll get free healthy eating tips sent right to your email.

Thanks and sincerely,

Lisa

Healthful Sense, Making sense of healthy eating!