Inflammation is something that causes a lot of the disease symptoms in people. Too many foods we eat cause inflammation. In an article by Meg Dowell, I found great inflammation fighting food.
1. High-quality protein
Fatty fish can help fight inflammation. Salmon is one of the best inflammation-fighting foods. Fish, especially cold water fish like wild Alaskan salmon, tuna, scallops, halibut, herring, sardines, and anchovies, is high in inflammation-fighting omega-3 fatty acids, according to Health line. Shellfish (shrimp, crab, lobster), poultry (free-range chicken, turkey, Cornish hens, nitrate-free bacon on occasion)
2. Dark leafy greens
Rich in antioxidants, dark leafy greens like kale and spinach have been proven to fight inflammation, says The World’s Healthiest Foods. They’re also high in vitamin E, which is particularly beneficial for those fighting chronic skin conditions. The amount of tasty dishes you can make with kale and spinach might surprise you.
3. Nuts
According to Authority Nutrition, healthy fats are some of the best defenders against inflammation. Walnuts, almonds, pine nuts, Brazil nuts, and hazelnuts are all great options as they’re high in inflammation-fighting monounsaturated fats, vitamin E, fiber, and antioxidants. Opt for raw, unsalted nuts.
4. Fruit (not all fruit is good)
You need more fruit in your life — but not just for the healthy sugars. Research suggests berries, especially blueberries, can work to fight inflammation with their high antioxidant content. They also have that sweet taste we all love, so consider nibbling on some of these fruits as an after-dinner treat. stay away from the high sugar ones like melons
5. Seeds
Flax, chia, pumpkin, sunflower, and sesame are all high in inflammation-fighting omega-3s. They’re seriously easy to add to your meals, too. Try tossing them in smoothies or sprinkling a small handful over a salad.
6. Beans (But be careful on which ones)
Lentils (red, green, black), lima beans, kidney beans, white beans, pinto beans, and black beans are all rich in fiber and phyto-nutrients. According to the Arthritis Foundation, help lower CRP, an indicator of inflammation found in the blood. They’re also rich in protein and fiber, which will keep you full. Most stews and soups can benefit from these inflammation-fighting ingredients.
7. Grains (But only very specific ones)
According to Harvard Health, oats, barley, quinoa, and buckwheat are all low-glycemic carbohydrates — meaning they won’t cause a sugar spike — making them a great pantry staple.These whole grains will also work to lower CRP. Choose whole-grain pastas, rice, and breads instead of their refined-grain counterparts, which could actually make your already existent inflammation worse.
8. Beets
brightly colored vegetables with more benefits than their root vegetable cousins. According to The World’s Healthiest Foods, beets are a source of betalains, nutrients that provide antioxidant and anti-inflammatory benefits. Add these veggies to a soup or roast them, add some feta on top, and enjoy
9 Rosemary
It may be just an herb, but it has healing powers hidden in its leaves. Organic Facts notes certain compounds found in rosemary, along with pain relief and immune system-boosting potential, might also be able to reduce inflammation in your muscles, joints, and blood vessels. Rosemary is an effective ingredient for adding flavor to a variety of dishes — even desserts — without using sugar or salt.
Experts Agree
more fat in your diet is widely beneficial — as long as you’re mixing up the types of fat you’re eating. Extra-virgin olive oil, flax oil, macadamia nut oil, avocados, coconuts, and olives are all fantastic sources of healthy fats. Studies suggest avocados in particular are rich in carotenoids, which have been proven to help fight inflammation. Help
your heart and reduce inflammation by incorporating more healthy fats into your meals and snacks.
When necessary, sweeten foods with honey or another less processed type of sugar. Natural sweeteners tend to fall lower on the glycemic index, which means they won’t spike your blood sugar as much. This may help combat inflammation. You can substitute sugar with honey in a variety of recipes, even when choosing a topping for your pancakes.
Yours in Health,
Dr. Jack Belitz, DC
PS for more heatlhful tips go to our YouTube Channel (link above) and check out some of the earlier posts.
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