9 foods to fight inflammation naturally
The body is naturally suited to fight inflammation, but for those with arthritis or stomach problems, the body might not have things under control on its own.
Foods that are high in fat and sugar can often increase inflammation, but there are some antiphlogistic foods that can significantly contribute to inflammation reduction.
Whole grains:
Whole grains generally have less sugar than their white counterparts. As sugar is a culprit of inflammation, it’s best to make the switch to brown. Whole grains also contain fibre, which subsequently helps to reduce inflammation in the blood.
Fish:
Fatty fish cooked in healthy ways (baked or grilled, not fried) such as salmon contains omega-3 fatty acids which can aid in inflammation reduction. If you’re not a fan of fish, consider fish-oil supplements which have the same benefits.
Dark greens:
Cytokines are molecules that contribute to inflammation. Vitamin E helps to defend the body against these, and can be found in high levels in broccoli, spinach, and kale.
Nuts:
Like fish, nuts contain fats that help to ward off inflammation, as well as anti-oxidants that help in reparation. Almonds, in particular, contain fibre, calcium and vitamin E.
Garlic:
This smelly vegetable has been found in studies to work similarly to ibuprofen, a medication that stops inflammation by shutting off its pathways.
Olive oil:
Similar to garlic, olive oil contains a compound called oleocanthal, which has also been shown to produce similar effects to anti-inflammatory medications.
Beets:
Beetroot contains fibre, anti-oxidants and Vitamin C, all which help the body fight off disease and inflammation.
Berries:
While berries all have anti-oxidant properties, they also have individually been shown to fight inflammation. In one study, blueberries were found to protect against inflammation of the intestines. In another, women who ate strawberries were shown to have lower levels of C-reactive protein (High levels of CRP in the blood is an indication of inflammation in the body.) A third study showed that raspberry extract helped prevent arthritis in test animals.
Tart Cherries:
In one study, tart cherry juice reduced the test rats’ blood vessels’ inflammation by 50%. It has also been known to reduce the intake of anti-inflammatory medications in athletes. Researchers at Oregon Health & Science University even went so far as to claim that tart cherries have the “highest anti-inflammatory content of any food.”
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