Inflammation has been implicated in all kinds of disease in the last few years. Heart disease, cancer, autoimmune conditions and strokes are just a few of the ailments associated with inflammation. Inflammation does have benefits too. It is the short term process your body uses to heal itself after a cut or injury. Unfortunately, if the inflammation response goes on for too long or happens in a place where it is not needed, it can start to cause problems. Below are some foods that might be helpful to fight chronic inflammation.
- Fatty fish: Fatty fish such as salmon, trout, anchovies and mackerel are loaded with omega three fatty acid which can be metabolized into resolving and protectins, both with anti-inflammatory properties.
- Garlic: Eating garlic, especially cooked garlic, has been found to help prevent pro-inflammatory cytokines from developing.
- Avocado and olive oil: Both avocado and olive oil are loaded with polyphenols and heart-healthy monounsaturated fats to help reduce inflammation.
- Cruciferous vegetables: Munching on cruciferous vegetables like cabbage, broccoli, kale and cauliflower has been associated with a decreased risk of heart disease and cancer.
- Berries: All types of berries contain the antioxidants, anthocyanins, which have anti-inflammatory effects in the body.
- Tomatoes: Tomatoes are loaded with the antioxidant lycopene. Cooking tomatoes increases their lycopene content.
- Green tea: Drinking green tea provides your body with epigallocatechin-3-gallate (EGCG) an antioxidant that reduces inflammatory cytokine production in the body.
Inflammatory foods to avoid include fried foods, baked goods with trans-fat, soda, sugar, refined carbs and processed meats.
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