Foods that fight inflammation

Doctors are learning that one of the best ways to reduce inflammation is not a pill but food. Adding anti-inflammatory foods into your diet can reduce inflammation throughout your entire body!

If inflammation is sustained and becomes chronic, it would increase the risk of some diseases, such as obesity, diabetes, and heart disease. According to the USDA, antioxidants remove free radicals from the body, running rampant and damaging cells, causing serious illness. Many health professionals use them to treat stroke and neurodegenerative diseases, such as Alzheimer's and Parkinson's. They have also helped treat brain injury and may slow and even prevent the development of cancers. Choosing the right anti-inflammatory foods and may be able to reduce your risk of illness.

What is an anti-inflammatory diet?
An anti-inflammatory diet favors fruits and vegetables containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. 
It discourages or limits the consumption of processed foods, red meats, and alcohol. 

How can certain foods help decrease inflammation?
Fruits and vegetables such as blueberries, apples, and leafy greens are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies also have associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. 

What are Antioxidants?
Antioxidants are compounds that inhibit oxidation, a chemical reaction that can produce free radicals and chain reactions that may damage the cells of organisms. 

Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress.

Activities and processes that can lead to oxidative stress include:

• mitochondrial activity
• excessive exercise
• tissue trauma due to inflammation and injury
• consumption of certain foods, incredibly refined and processed foods, trans fats, artificial sweeteners, and certain dyes and additives
• smoking
• environmental pollution
• radiation
• exposure to chemicals, such as pesticides and drugs, including chemotherapy
• industrial solvents
• ozone​

What foods can cause inflammation?
Try to avoid or limit these foods as much as possible:

• refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• soda and other sugar-sweetened beverages
• red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• margarine, shortening, and lard
• dairy
• alcohol

What foods can reduce inflammation?
Anti-inflammatory foods anti-inflammatory diet should include these foods:

• tomatoes
• olive oil
• green leafy vegetables, such as spinach, kale, and collards
• nuts like almonds and walnuts
• fatty fish like salmon, mackerel, tuna, and sardines
• fruits such as strawberries, blueberries, cherries, and oranges

  
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