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Category: Articles » Health & Fitness » Nutrition » Article » Article Code

Anti-Inflammatory Diet

Inflammation plays a key role in the development of a variety of seemingly unrelated illnesses. What is inflammation? Inflammation is the result of our body's response to an injury or an infection, in other words it is a defense mechanism. Unfortunately, this protective response of our immune system can result in damage to our body's organs. Inflammation in our bodies can raise our risk for heart disease, diabetes and other chronic diseases. Anti-inflammatory medications can be reasonably effective. However, medications can have side effects, also causing damage to our body's organs. The healthiest choice is to make nutritional ... read more

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Inflammation in our bodies can raise our risk for heart disease, diabetes and other chronic diseases. Anti-inflammatory medications can be reasonably effective. However, medications can have side effects, also causing damage to our body's organs. The healthiest choice is to make nutritional and lifestyle changes that can reduce inflammation.

Changing your diet can help prevent or even reverse inflammation. Since the body can create its own anti-inflammatory substances, the food we eat can be the most effective way of preventing inflammation.

There are foods that can improve inflammation and there are foods that can make inflammation worse. The tips listed below can help you make good choices in your efforts to reduce inflammation.

FOODS THAT INCREASE INFLAMMATION

In today's world of convenience, most people eat too much junk food, fast foods, and packaged foods, all of which are full of ingredients that aggravate inflammation. By not ingesting enough fruits and vegetables, you are robbing your body of necessary anti-inflammatory substances.

Another common source of inflammation irritation are foods from the nightshade family. Fruits and vegetables contain the vitamins and minerals that are necessary for the good health of our bodies. However, some vegetables are not good for inflammation and can actually make it worse. Potatoes, tomatoes and eggplant are part of the nightshade family and should be avoided.

+Avoid or reduce your intake of foods with saturated fats such as animal products and high-fat dairy products.

+Avoid packaged foods that have a long shelf life such as crackers, cookies, potato chips, donuts, etc.

+Avoid partially hyrdrogenated oils like corn, peanut, safflower, sesame, and sunflower oils. Use only monounsaturated oils such as olive or canola. (Olive oil is rich in anti-inflammatory substances.)

FOODS THAT REDUCE AND ELIMINATE INFLAMMATION

A major factor of inflammation is to keep your body hydrated by drinking lots of water every day. When your body does not get enough water, you get dehydrated and your inflammation feels worse. Try to drink at least 8 glasses a day and avoid alcoholic drinks which increase inflammation.

+Eat coldwater fish such as salmon, mackerel, herring, and tuna. These fish contain large amounts of two potent forms of healthy omega-3 fats.

+Eat lots of leafy green vegetables.

+Eat lots of berries such as blueberries, strawberries, blackberries, and raspberries. They are full of anti-inflammatory substances called phytochemicals.

+Eat apples, red grapes, red onions, garlic, and broccoli. They contain quercetin, an anti-inflammatory compound.

+Eat foods high in antioxidants, nutrients that reduce inflammation. Excellent sources are bell peppers, carrots, and leafy green vegetables.

+Use spices in your everyday cooking. Two of the most powerful anti-inflammatory spices are turmeric and ginger.

Many of us suffer from inflammation at one time or another; sometimes the condition can be chronic. Instead of reaching for the drugs, try following the tips above and make changes to your diet. You may be amazed by the difference in your pain level. Ultimately, any healthy changes you make to your diet will only cause positive changes in your body.

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