There are many causes of inflammation. There are certainly ways that you can make it worse by eating foods that are high in saturated fat and sugar. Are there foods that you can eat to prevent and help inflammation as well? The good news is that there are and here are 10 of them to get you started.
Benefits From Omega-3
Fish that are oily such as tuna, mackerel, and salmon are high when it comes to omega-3. These fatty acids help in the reduction of inflammation. For this to really help you need to consume fish many times a week and it needs to be in ways that are healthy.
If you are not a fish fan however, you should know that there are supplements you could take. Make sure that you are not ingesting too much omega-6 if you take the supplements because this can actually spur inflammation.
Eat More Whole Grain
Harmful inflammation can be kept at bay by eating mostly whole grains. This is due to the increase in fiber which studies have shown reduced C-reactive protein levels, which is a marker in your blood of inflammation. Whole grains generally contain less sugar as well. Look to make sure that the foods you buy list the whole grain for the first ingredient and contain no extra sugar added in order to get the best result.
Leafy Dark Greens
Vitamin E can help to protect your body from inflammatory molecules. Leafy dark greens are one of the ways that you can best get this vitamin. You should consider vegetable such as broccoli, kale, collard greens, and spinach. These dark greens also contain concentrations that are higher when it comes to minerals and vitamins than the lighter colored leaves.
Add In Nuts
The healthy fats found in nuts help fight inflammation. Almonds and walnuts are a few great choices. Nuts are also full of antioxidants which will help your body when it comes to fighting and repairing damage that was caused by the inflammation.
Soy can certainly help you but you should avoid soy that has been heavily processed because it may not offer you the same benefit do to the added preservatives and additives. Instead try for soy milk, edamame, and tofu.
Dairy Products That Are Low In Fat
Some milk products can be a trigger when it comes to inflammatory diseases if people have an intolerance to casein or an allergy. Those who are able o handle it however will find that nonfat and low-fat milk contain nutrients that are important. Yogurt contains probiotics and these can really help reduce inflammation of the gut.
Prevent Inflammation With Peppers
Hot peoples such as cayenne and chili are rich when it comes to capsaicin. Capsaicin is a chemical that is found in topical creams for helping to reduce inflammation and pain. This can spur inflammation in some with arthritis so remember that what helps one doesn’t always help another person and you should pay attention to how it effects you.
Another great option for preventing and reducing your inflammation is tomatoes. This helps with reducing lung inflammation as well as inflammation in the rest of the body. Red juicy ones are rich when it comes to lycopene and this is shown to help. Tomatoes that are cooked contain more lycopene than those that are raw which manes you can enjoy tomato sauce as well.
Beets Can Help
This vegetable has a great red color and this lets you know that it is full of antioxidants. It can help with inflammation and also aid in protecting against heart disease and cancer. You can eat these however you would like or even take part in the beetroot juice should you choose.
Turmeric and Ginger
Turmeric and ginger are spices that are used most commonly in Indian and Asian cooking. They have great anti-inflammatory properties. If you want you can cook with them or you can take a supplement if you want to get the same great benefits without having to add it to your food.
Onions and Garlic
Finally you can try onions and garlic. This have great immunity-boosting properties. Garlic has been shown to work like pain medications that are NSAID.
These are only some of the foods that can help you with preventing and reducing inflammation. You might want to try combining a few of these only a daily basis and see what a difference it can really make for you. What works for one person might not work for you so make sure you keep this in mind when trying the foods above to prevent inflammation.