Foods to Fight Inflammation
Generally, aim for antioxidant-rich foods that have lots of vitamins and minerals, as well as plenty of healthy fats.
Green Leafy Vegetables: The darker the green, the better the vegetable is for fighting inflammation. Spinach, kale, collard greens and swiss chard are all fabulous options. These foods are rich in antioxidants that are great for cellular health and are also high in anti-inflammatory flavonoids. Eating a variety of dark leafy greens is your best option, as it will give your body a wider variety of vitamins and minerals.
Fish: Salmon, in particular, is an enemy to chronic inflammation. Salmon is packed with essential fatty acids, particularly omega–3s. Omega–3s are one of the most studied anti-inflammatory dietary substances. The University of Maryland Medical Center says that omega–3s have been found to reduce symptoms of rheumatoid arthritis, which causes inflammation of the joints.
Nuts: If you’re eating an anti-inflammatory diet, you’re probably cutting back on meat. Nuts not only provide your body with protein, but they also give you omega–3s in the form of alpha-linolenic acid (ALA). Walnuts and almonds are two nuts you may want to focus on in particular.
Avocados: You know that guacamole you’re willing to pay extra for? Well, it turns out it’s actually a pretty healthy choice. Everyday Health says that “avocados are a great source of healthy unsaturated fat and antioxidants.” A study done by the UCLA Center For Human Nutrition found that eating a hamburger paired with avocado limited the inflammation response in comparison to those who ate the burger without avocado.
Olive Oil: Jam-packed with antioxidants, olive oil has been proven to limit chronic inflammation. Healthline says the main antioxidant in olive oil, oleocanthal, is key to fighting inflammation. It is not found in any other food source. Oleocanthal is also part of what makes ibuprofen so effective.
Seeds: A variety of seeds, like chia seeds, flaxseeds and coriander seeds can all reduce symptoms of inflammation. Chia seeds offer both essential omega–3s and –6s, while flaxseeds offer a large quantity of omega–3s. Both of these shine when it comes to nutritional value, but coriander might be the best option when it comes to fighting inflammation.
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