Part of the body’s natural immune response is inflammation. We can’t heal without it. When an inflammation is out of control, just like rheumatoid arthritis, it can damage our body. It’s also thought to play a role in obesity, heart disease and cancer.
High sugar foods and saturated fat can trigger inflammation. But you know what; there are foods that helps fight inflammation. You have to add these to your list now.
Salmon, mackerel, tuna and sardines are oily fish that are high in omega-3 fatty acids, which, based on study have shown to help reduce inflammation. You have to eat fish several times a week and should be cooked in healthy to get the benefits. In a study conducted in 2009 from the University of Hawaii, men who ate baked or boiled fish cut their risk of heart disease by 23 percent compared to those who ate the least.
If you’re not a fan of fish, you can consider taking fish-oil supplements. They can help reduce inflammation, but a 2013 study shows that if you eat too many foods that are high in omega-6 fatty acids, fish oil supplements may trigger inflammation.
Consuming whole grains, contrary to refined, cereal, white bread, rice and pasta can help keep harmful inflammation at bay. Whole grains have more fiber, and it has been shown that it reduce levels of C-reactive protein, a marker of inflammation in the blood and it has less sugar content. You should also be sure to check if the product you’re buying is really “whole grain”. The “whole grain” should be the first ingredient and has no added sugar. Don’t be fooled by labels.
Do you also know that another source of anti-inflammatory food is nuts-particularly almond nuts. It is rich in fiber, calcium and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, which is a type of omega-3 fat. Nuts also are packed with anti-oxidants, which can help your body fight off and repair the damage caused by inflammation. Foods like these, alongside whole grains, fish, and leafy greens are part of the Mediterranean diet, which reduce inflammation in six weeks according to a study.
Isoflavones, an estrogen-like compound found in soy products, may help lower CRP and inflammation levels in women. This is suggested by several studies. According to an animal study in 2007 which is published in the Journal of Inflammation, found out that isoflavones helps reduce the negative effects of bone inflammation and heart health in mice.
Image Credit: FreeDigitalPhotos.net