Top 10 foods that help fight inflammation
The process of inflammation is triggered when your body gets injured 🤔. It is a natural part of tissue healing and repair. However, too much inflammation can lead to tissue damage, so it is important to avoid anything that can flair up our systems. Cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease have all been linked to chronic inflammation.
These days, medical practitioners are realising that the solution to help inflammation is not always inside a pill bottle but rather that it lies in the foods that we eat. Our diets can either cause or help to fight inflammation. Here are our top ten favourite foods for fighting inflammation.
1) Olive oil
Olive oil contains a powerful antioxidant called oleocanthal, which has the same effect on your body as ibuprofen. Not to mention, it is one of the healthiest fats you can eat.
There are plenty of studies that have proven that extra virgin olive oil results in a reduced risk of heart disease and brain 🧠 cancer.
Aim to have around 50ml of extra virgin olive oil every day.
Not only are tomatoes 🍅 a nutritional wonder, but they’re also high in vitamin C and other antioxidants with anti-inflammatory properties. Tomatoes also contain lycopene, which releases pro-inflammatory compounds into your body.
3) Green leafy vegetables
Dark leafy greens 🥗 like kale, spinach and broccoli 🥦 are packed with unique nutrients including lutein, folate, and vitamin k, all of which help lessen inflammation. These anti-inflammatory properties are not found in many other foods, so be sure to include plenty in your diet.
Interestingly, it has been proven that just one serving of greens per day can slow cognitive decline in adults.
Research shows that people who eat nuts 🥜 five or more times per week have lower inflammatory markers such as C-reactive protein and interleukin-6 in their blood.
Almonds, cashews, pistachios, and walnuts are all fantastic anti-inflammatory options.
5) Fatty fish
Not only is fatty fish 🐟 a fantastic source of protein, omega-3 and fatty acids, but they also contain EPA and DHA, which are well known for reducing inflammation. Fatty fish is associated with reducing metabolic syndrome, heart disease, diabetes, and kidney disease.
Include salmon, sardines, and mackerel in your diet a few times a week, and you are boosting your cells’ ability to get rid of harmful properties that cause inflammation.
If you’re not a big fan of fish, no problem! A great alternative is flaxseed which you can get by eating chia seeds, walnuts, plant-based omega-3 fats or ground flaxseed.
Strawberries, blueberries, raspberries, and blackberries help your body produce natural killer cells (NK cells) that assist your immune system to function properly and fend off inflammation.
Berries 🍓 also contain an inflammatory fighting antioxidant called anthocyanins which reduces your risk of disease.
For all you avo 🥑 lovers out there, we have some good news! Avocados are packed with fatty acids that not only keep our hearts healthy but help to fight inflammation. Avocados also contain around seven grams of fibre, which keeps your gut happy and is another contributor to regulating inflammation.
8) Green tea
An especially great substance called epigallocatechin-3-gallate (EGCG) is one of the main benefits of drinking green tea. 🍵 EGCG stops inflammation from happening by reducing pro-inflammatory production in your body.
Dynamite comes in small packages! 🍒 Cherries, although small, contain a mass of antioxidants that help prevent inflammation. Add cherries to your smoothies, yoghurt, oats, or sorbet!
Great news for those who enjoy spicy foods! 🔥 Dried spices such as turmeric, cloves, oregano ginger, cinnamon and pepper contain a powerful anti-inflammatory nutrient called curcumin. The nutrients in these spices pack a serious punch.
Foods that fuel inflammation
Whilst a balanced diet that includes the above foods in the right amounts can do wonders for inflammation; there are also certain foods that can wreak havoc on your body and actually cause inflammation. Foods to avoid are:
· Fast food 🍔
· Fried foods 🍟
· Sugary drinks 🍹
· Sugar and corn syrup 🍭
· Trans fats 👎
· Vegetable and seed oils 🌱
· Refined carbs 🍞
· Processed meats 🥓
· Margarine 🧈
· Alcohol 🥂
For more advice about small changes, you can make to your diet, stay tuned to our blog