Chronic inflammation is a common
thread among a wide spread of conditions like stroke, cancer, obesity,
Alzheimer's, heart disease, arthritis and depression, according to Men's
Journal.
Not all sources of inflammation
are entirely preventable: As we age, for example, our immune system weakens and
chronic inflammation is more likely.
While you can't control the
number of candles on your birthday cake, there are measures you can take to
reduce the intensity at which chronic inflammation strikes. Your diet is a good
place to start. Replacing unhealthy eats like processed foods and alcohol with
super foods could help. “[Bad foods] cause overactivity in the immune system,
which can lead to joint pain, fatigue, and damage to the blood vessels,” Scott
Zashin, MD, a clinical professor at the University of Texas Southwestern
Medical Center in Dallas told Health.com.
Alexis Joseph M.S, R.D., author
of Hummusapien spoke with The Huffington Post about the mightiest anti-inflammatory
eats. Check them out below.
Salmon
Fatty fish like salmon provides
"a hefty dose of both EPA and DHA," Joseph said, which are two
powerful omega-3 fatty acids that can reduce inflammation and lower risk for
cancer, heart disease, asthma, and autoimmune diseases.
Related foods: Other fatty fish,
like mackerel, sardines and tuna. You can also consider taking fish-oil
supplements.
Beets
Including beets in your diet has
a number of benefits, including lowering blood pressure, boosting your stamina
and -- yep! -- combatting inflammation. Beets contain a nutrient called
betaine, which has been shown to decrease risk for inflammation.
Related foods: Beetroot juice,
beet juice.
Kale
Vitamin K, an anti-inflammatory
powerhouse, can be found in most dark leafy greens, like kale. Joseph said that
just a single cup of kale provides 10 percent of the recommended daily amount
of anti-inflammatory omega-3's (the kind that can be found in fish) as well.
Related foods: Any dark, leafy
green, like spinach and chard.
Tofu
Soy-based foods like tofu boast
isolflavones and omega 3s, which may help lower levels of inflammation in the
body.
Related foods: "Whole food
sources like organic tofu, tempeh, edamame and miso are best," said
Joseph.
Tomatoes
Tomatoes are packed with
lycopene, an antioxidant that is an inflammation-fighter. Joseph said cooking
these red fruits will actually amplify their anti-inflammation properties,
since heat brings out more lycopene.
Related foods: Tomato juice and
colorful veggies with low levels of starch, like peppers, squash and greens.
Blueberries
Blueberries get their bright blue
pigment from a class of antioxidants called anthocyanins, which fight
inflammation. "Studies suggest that increased blueberry consumption not
only reduces oxidative stress, but also increases anti-inflammatory cytokines
and natural killer cell counts," Joseph said.
Related foods: Raspberries and
strawberries. Frozen berries do not loose their antioxidant capacity -- so feel
fry to buy them in the freezer aisle.
Almonds
Like fish, almonds are rich in
anti-inflammatory omega-3's. Joseph said the nuts are also packed with vitamin
E, which helps "lubricate the joints and protect the body from
pro-inflammatory cytokines."
Related foods: Nuts!
Tart Cherries
Tart cherries, which are supremely high in antioxidants, have been studied to find that they greatly combat inflammation. In one study, long-distance runners who drank tart cherry juice on race day had less inflammation and recovered faster than those who didn't have the juice.
Tart cherries, which are supremely high in antioxidants, have been studied to find that they greatly combat inflammation. In one study, long-distance runners who drank tart cherry juice on race day had less inflammation and recovered faster than those who didn't have the juice.
Related foods: Tart cherry juice.
Garlic
Garlic is often touted for its
medicinal properties. The vegetable can add anti-inflammatory to its long
resume, as research has found that it prevents inflammatory substances called
cytokines from developing. Better yet, heating garlic increases its
anti-inflammatory effects (which is great, because eating raw garlic doesn't
sound too appealing).
Related foods: Onions.
Extra-Virgin
Olive Oil
"Olive oil is rich in
polyphenols and heart-healthy monounsaturated fats that help kick inflammation
to the curb," said Joseph. According to Arthritis Today, the oil has
similar anti-inflammatory effects as ibuprofen and aspirin.
Related foods: Avocado oil has
similar benefits and a higher smoke point than olive oil, which makes it idea
for cooking with high temperatures, Joseph said.
http://www.huffingtonpost.com/2015/04/14/anti-inflammatory-foods_n_7028052.html
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