Anti-inflammatory foods
Make these foods a staple in your balanced, healthful diet:
- Coldwater fish
- Walnuts
- Flaxseed
- Fruits and vegetables, especially those rich in Vitamin C
- Curry and ginger
- Green, white and oolong tea
Eating anti-inflammatory foods
Inflammation. It begins innocently enough as an immune system response in the body. However, sometimes it stops healing and begins harming – this is called chronic inflammation. And chronic inflammation has been increasingly linked to many health conditions, including heart disease and diabetes.
Fortunately, there is much you can do to help protect against the ill effects of inflammation. Research has uncovered many foods that have anti-inflammatory properties. Although not proven to counteract the symptoms of inflammation, eating certain foods while avoiding others – in conjunction with a healthy weight and plenty of exercise – can start you off on the right path.
Anti-inflammatory foods
Incorporate these anti-inflammatory foods into your daily diet:
- Omega-3 fatty acids – well-known for their anti-inflammatory benefits, Omega-3 fatty acids are plentiful in coldwater fish such as salmon, herring, mackerel and sardines, fish oil supplements, flaxseed and walnuts.
- Vitamin C – a powerful, anti-inflammatory antioxidant found in a wide variety of fruits and vegetables, Vitamin C is especially abundant in strawberries, oranges, grapefruit, kiwi, green peppers, tomatoes, broccoli, Brussels sprouts, kale and papaya.
- Assorted fruits and vegetables – fruits and veggies are rich in antioxidants, which are anti-inflammatory in nature. Aim for as many as 8-10 servings per day.
- Spices – spices such as curry and ginger have anti-inflammatory properties.
- Tea – green, white and oolong varieties of tea contain inflammation-fighting antioxidants.
A balanced anti-inflammatory “diet” should also include whole grains, lean protein sources such as chicken, and monounsaturated fats such as olive oil and avocados.
Foods to avoid
It makes sense that if some foods are anti-inflammatory, other foods are pro-inflammatory. These can actually contribute to inflammation. Try to avoid – or eliminate from your diet altogether – these pro-inflammatory foods:
- Processed foods
- Refined carbohydrates – this includes white pasta, rice and bread
- Pro-inflammatory fats – saturated fats found in red meat and whole-fat dairy products, and trans fats found in crackers, cookies and baked goods.
Leading an anti-inflammatory lifestyle
Certain lifestyle choices can contribute to inflammation. If applicable, remove these behaviors that can add to the inflammation burden:
- If you smoke, quit.
- Practice stress management techniques to help manage your stress load.
- If you are carrying around extra pounds, start a sensible diet and exercise plan. Simply being overweight can increase inflammation.
- Exercise regularly – aim for 30 minutes most days of the week.
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