Did you know what we eat can fight inflammation in our bodies? Learn how inflammation affects our bodies and how eating the proper foods can reduce our chances of chronic diseases and illnesses.
When our family set out to eat a more whole food diet, I did a lot of research on inflammation and was AMAZED at how it affects our bodies and let me tell you, our family was full of inflammation. My husband having Rheumatoid Arthritis, my son with Eosinophilic Esophagitis and myself with Fibromyalgia. We definitely needed a change.
What is inflammation and what it does to our bodies
Inflammation can be a natural healing response to an injury or infection which is acute inflammation, our bodies need some inflammation to help fight off infections and can help speed up the healing process.
When the inflammation builds up too high and too long in our bodies and the immune system is on a constant attack helping to fight off too much inflammation, this is called chronic information . Chronic is the inflammation we do not want in our body,
What can happen to our body with too much inflammation
When our body creates too much inflammation is when our risk of chronic illnesses like heart disease, Immune disorders like Rheumatoid Arthritis, Crohn’s , colitis and cancer. Too much inflammation can be avoid with these steps.
10 Foods to Fight Inflammation
1. Fatty fish – Fatty fish is rich in omega 3 fatty acids and a great source of protein.
Top fatty fish that help reduce inflammation:
*Salmon
*Sardines
*Anchovies
*Herring
*Mackerel
2.Berries- Berries are rich in vitamins, minerals and packed with fiber, Berries contain antioxidants called anthocyanins that can help reduce inflammation and boost immunity.
Top berries for inflammation:
*Raspberries
*Strawberries
*Blueberries
*Blackberries
3.Avocodos-Avocodos are a powerhouse superfood packed with potassium, magnesium, fiber and full of monosaturated fats that make this healthy for the heart. The also contain compounds that help reduce your risk of cancer.,
4.Broccoli-Broccoli is another superfood that does not get enough attention. cruciferous family of vegetables helps reduce your risk of heart disease and cancer. It helps reduce inflammation in the bloodstream and reduces your levels of cytokines and NF-kB which increases inflammation.
Top cruciferous vegetables
*Broccoli
*Cauliflower
*Kale
*Brussel sprouts
6.Peppers– Peppers come in a variety of colors, Bell peppers and chili peppers are loaded with vitamin C and antioxidants that help reduce inflammation.
7.Green tree- Green tree is one of the healthiest teas . It contains antioxidants and anti-inflammatory properties. Green tee is high in EGCG – a substance called epigallocatechin 3 gallate , which helps to reduce anti-inflammatory production and damage to our cells.
8.Tumeric-Tumeric is the superfood of spices, with its content of curcumin , a powerhouse ant inflammatory nutrient,
Turmeric is a strong spice with an earthy flavor that can be used in curries, Indian dishes and some add to drinks and treas.
Research shows that consuming 1 gram of curcumin daily with piperine from black pepper can significantly reduce the inflammatory marker CRP ( C- Reactive Protein )for people with metabolic syndrome.
9.Mushrooms-Mushrooms are rich in selenium , copper and all of the B vitamins. Mushrooms also contain an anti-inflammatory protector phenois and other antioxidants.
Top Mushrooms:
*Portabella mushrooms
*Truffles
*Shitake
10.Olive oil– Olive oil is one of the most healthiest fats you can consume and Extra virgin olive oil the STAR of the olive oil family.
It is rich in monounsaturated fats which provides an enormous amount of health benefits.
Consuming 1.7 ounces of olive oil daily can significantly reduce your CRP and other inflammatory markers .
More Foods that Fight Inflammation
*Tomatoes
*Dark Chocolate
*Grapes
*Cherries
Limiting red meat and eating more lean meats and fatty fish. Eliminating processed food like bacon, hot dogs, lunchmeats and canned meat. Avoiding fried foods like chips, donuts and fried meats.
The Mediterranean diet is one of the healthiest diets and studies find that this diet can reduce your risk significantly for heart disease, weight loss, diabetes and early death,
It is a diet consumed mostly in Italy and Greece and have been known to be healthier than most Americans and tend to live longer.
We can control the amount of inflammation that we have n our body by changing what we eat everyday and makng lifestyle changes.
In our family , we try to follow the Mediterranean diet as much as we can. Eating more whole foods and making ALL our meals at home and from scratch has allowed our family a more healthy lifestyle.
The BEST thing about ALL these foods is they can be added to recipes we eat everyday and it can make a HUGE impact on our lives.
Make it fun in the kitchen and add some goodness to your plate tonight!
I love this post! It’s so easy to fight inflammation with foods – I am actually writing this as I am having my second cup of green tea
Yes, its so easy to add these foods daily. Green tea is an excellent tea for inflammation. So glad you enjoyed this post!