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5 Foods That Fight Inflammation

green tea

Photo by Martin (vordichtung) via Flickr

There’s more evidence that inflammation is on of the main reasons behind numerous medical conditions and diseases. Therefore, a solution for preventing some diseases is to minimize inflammation in our bodies, and this may be easier to do than most people think!

Include this 5 anti-inflammatory foods in diet and you’ll be able to boost your health:

#1 Salmon

Research shows that the healthy omega-3 fatty acids found in salmon seem to decrease the production of inflammatory proteins. In fact, a diet high in omega-3 fatty acids may decrease inflammation to the same extent that aspirin and other nonsteroidal anti-inflammatory medications do. However, most of us eat far too many omega-6 fatty acids (which are found in other protein sources such as chicken and oils such as corn or safflower oil) and not enough omega-3 fatty acids. Experts believe that this imbalance can actually promote inflammation. Aim for 2-3 servings of fresh or frozen wild or canned sockeye salmon each week. Not a salmon fan? Omega-3 fatty acids are also found in walnuts, flaxseed, and enriched eggs.

#2 Beans

Choosing a non-meat protein source, like beans, at several meals each week can also help prevent the imbalance of omega-6 fatty acids. Also, beans are high in fiber, which helps to stabilize the blood sugar. This is important because big spikes or dips in blood sugar can lead to an inflammatory response in the body. Aim for one meatless day per week, choosing plant-based proteins instead of meats.

#3 Berries

Antioxidants like vitamins A and C, which are found in high levels in berries, can help fight inflammation by protecting the body from damage that leads to inflammation. Other fruits and veggies have high levels of antioxidants as well. Eating a variety of colorful fruits and vegetables each day will ensure you are getting plenty of these powerful nutrients. Aim for 5-9 servings of colorful produce each day.

#4 Green Tea

To amp up your antioxidant intake even more, add a few cups of green tea to your daily diet. Green tea contains high levels of antioxidants, specifically a compound called EGCG, which research has shown to be particularly effective in reducing inflammation. Aim for 3-4 cups of freshly brewed green tea each day.

#5 Oats

Oats and other whole grains not only contain important nutrients like selenium, which research has shown to help fight inflammation, they are also an additional source of fiber. Fiber, as mentioned above, helps to stabilize blood sugar levels and prevent an inflammatory response. Aim for a minimum of 25 grams of fiber per day and 3-6 servings of whole grain foods like oats, quinoa, or whole grain bread each day.

Try to include some of these foods in your daily diet and you’ll not only be eating better, but you’ll also minimizing inflammation and reducing the risks of becoming ill.

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1 Comment

  1. Linda says:

    Liked this article…i suffer with Inflammation in the blood!

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