Foods To Eat & Avoid To Reduce Inflammation
In an attempt to heal itself, the body produces inflammation as a response to injury, infection and toxins. At times, this is a desirable response however, chronic inflammation can lead to (or be a sign of) more serious diseases such as cancer, heart disease, dementia and rheumatoid arthritis.
One of the best ways to reduce inflammation is to change the way you eat. Anti-inflammatory foods are high in antioxidants, polyphenols and other compounds that target inflammatory proteins circulating in the body to reduce, repair and delay cell damage.
A diet rich in anti-inflammatory foods is also a diet rich in nutrients, essentially killing two birds with one stone.
So, what foods should you consume to reduce inflammation?
All plant foods contain protective and anti-inflammatory compounds. A diet rich in fruits and vegetables is essential, paying special attention to:
Green leafy vegetables, such as kale, rocket and spinach
Cruciferous vegetables, including broccoli, cauliflower and Brussel sprouts
Unsalted nuts like walnuts, almonds and Brazil nuts
All kinds of berries
Omega 3 rich fish, including salmon, sardines, anchovies, tuna and cod
Turmeric paired with black pepper
Cacao or low-sugar dark chocolate
However, these foods will have limited effect if you’re continuing to burden your body with inflammatory foods.
Foods to avoid or limit include:
Fried foods, such as fries and pastries
Red meat and processed meats, including steak, sausages, bacon and ham
Sugary and artificial beverages, like sodas, carbonated drinks and some sports drinks
Refined carbohydrates and processed foods, such as chips, white bread, white rice and bleached flour
Alcohol
Dairy and milk proteins
Margarine, shortening and lard
Any known foods you may be sensitive to, like gluten or dairy
The bottom line to reduce and prevent inflammation is to focus on consuming unprocessed plant foods such as broccoli, kale, berries and nuts, as well as high-quality sources of fish (if not vegan/vegetarian), and avoid red and processed meats, refined carbohydrates and sugary foods and beverages.
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