Top 10 Foods to Fight Inflammation
1) Eggs – They are rich source of cholesterol, which helps prevent heart disease.
Eating eggs daily may reduce your risk of developing cardiovascular diseases such as coronary artery disease and stroke. Eggs contain vitamin B12, zinc, selenium and other nutrients that help maintain healthy blood cells.
You can eat egg yolks or whole eggs without worrying about any side effects from consuming them regularly.
2) Fish Oil – It contains omega 3 fatty acids that have been shown to decrease inflammation in the body.
Omega 6 fatty acids are associated with increased inflammation in the body. Regular consumption of fish oil may reduce your risk of developing some forms of cancer including colon, prostate, lung and ovarian cancers.
If you suffer from high cholesterol then eating oily fish like salmon or tuna will provide you with benefits.
3) Green Tea Extract – It contains polyphenols that have been found to inhibit the growth of certain types of cancer cells.
These polyphenols are present in green tea leaves and tea bags. There is evidence that drinking green tea extract daily may lower your risk of developing several forms of cancer including lung, colorectal, liver and stomach cancers.
Green tea extracts also contain antioxidants that protect against free radical damage caused by free radicals.
4) Broccoli – It is a good source of soluble fiber, which helps lower blood cholesterol levels.
Broccoli is also a good source of folate, potassium, vitamins C and K. Eating more broccoli in your diet may help lower your risk of developing colon and prostate cancer.
5) Garlic – It contains flavonoids that have antioxidant and anti-inflammatory properties.
Garlic is also a natural remedy for many conditions. It contains allicin, a compound that has been found to have antibiotic and antifungal properties.
Garlic and its extracts have been used for treating fungal infections like yeast infections. It can also be used as a natural treatment for viral infections like the common cold. Eating at least one clove of garlic per day is recommended by many nutritionists.
6) Turmeric – Curcumin, a compound found in turmeric, has been shown to have powerful anti-inflammatory effects.
In some studies it has been shown to be more effective than some drugs in the treatment of joint pain caused by arthritis. Other studies have shown its effectiveness in treating painful periods and stomach ulcers.
It could also be used for treating skin conditions like psoriasis and eczema.
7) Tomatoes – They are rich in the antioxidant lycopene, which has been shown to reduce inflammation in the body.
Tomatoes also contain other antioxidants like vitamin C, beta carotene and flavonoids that have powerful antioxidant effects on the body. Eating tomatoes and tomato based products can lower your risk of developing many types of cancers and heart disease.
Tomatoes are also a good source of vitamin A, potassium and folate. They also contain trace amounts of omega 3 fatty acids.
8) Apples – They are a good source of soluble and insoluble fiber, both of which help to lower cholesterol levels in the body.
Apple peels are rich in flavonoids and other antioxidants. They have also been shown to promote healthy bowel movements and can relieve diarrhea.
9) Onions – They contain many powerful antioxidants, flavonoids and other compounds that have anti-inflammatory effects on the body.
Onions also contain soluble fiber that can help lower cholesterol levels. Onions are a good source of vitamin C and manganese.
They also contain trace amounts of selenium, chromium, calcium, vitamin B6, folate and omega 3 fatty acids.
10) Peppers (red, green, yellow) – These vegetables are rich in antioxidants and have been shown to reduce inflammation in the body. They are a good source of vitamin C.
Red peppers also contain vitamin A and beta carotene. Both green and red peppers also contain folate.
These are just some of the benefits of eating 10 fruits and vegetables every day to maintain good health and prevent illness.
Here is a list of the 10 fruits and vegetables that you should try to eat every day:
1) Green leafy vegetables – Kale, collard greens, bok choy, spinach, etc.
2) Cruciferous vegetables – Cabbage, broccoli, cauliflower, brussels sprouts, etc.
3) Bell peppers – Red, green, yellow, orange bell peppers.
4) Berries – Blueberries, raspberries, blackberries, cranberries, etc.
5) Other melons – Watermelons, honeydew melons, cantaloupes, etc.
6) Other fruit – Oranges and other citrus fruits like tangerines and grapefruit, bananas, apples, pears, peaches, etc.
7) Beans – Black beans, wax beans, pinto beans, navy beans, kidney beans, etc.
8) Tomatoes – These are actually fruits but usually eaten as a vegetable.
They are also the most popular ingredient in pasta sauce.
9) Onions and garlic – These are technically bulbs but since they are always used as an ingredient in cooking they qualify.
10) Potatoes – White potatoes, sweet potatoes (yams), etc.
There are benefits to eating some other vegetables like carrots, but the above 10 should be the main focus of your diet. All fruits and vegetables contain antioxidants, but these 10 are the most nutritious and beneficial.
When it comes to fighting inflammation, it’s best to eat a wide variety of fruits and vegetables every day. They should contain a large quantity of the nutrients your body requires on a day to day basis.
Your diet also plays a large role in helping to prevent or reduce swelling and water retention (edema). Water retention happens when excess sodium in the body leads to excess fluid build up.
This usually happens when you eat a lot of processed or junk foods that are high in sodium.
When you retain water, it can cause your ankles and wrists to swell up as well as your fingers and face. If you have been eating a lot of salt, then cut back on the amount of canned goods, pre-packaged meals and junk food that you eat.
A low sodium diet will help lower your blood pressure and reduce water retention from occurring. Drinking more water will also help flush out your system and reduce water retention.
Eating a healthy diet is also the best way to keep your weight under control. Obesity and being overweight is one of the leading causes of inflammation, along with smoking and a sedentary lifestyle.
Being obese or overweight puts a lot of stress on your body because it has to carry around extra weight and it can lead to other health problems down the road if not addressed.
One of the simplest ways to address being overweight is to eat a healthy diet and engage in regular exercise. This means cutting out the junk food and focusing on eating more fruits, vegetables, whole grains and lean proteins.
You should also engage in 30 minutes of exercise every day. Go for a daily walk, jog or engage in an aerobic activity at least 3 days per week.
Learn proper exercise form and consult your doctor before you start any new exercise program.
Lastly, make sure you get enough rest every night. Your body repairs and restores itself when you sleep, so try to get 7-8 hours of sleep every night.
If you have any concerns about arthritis or other medical conditions that cause inflammation, be sure to consult your doctor before making any changes to your diet or exercise routine.
Return to the Inflammation Relief Guide
1. Arthritis.org – Inflammation Basics
2. MedicineNet – Arthritis
3. Our Body – Inflammation
4. WebMD – Inflammation (Articles)
Sources & references used in this article:
The Fat Resistance Diet: Unlock the Secret of the Hormone Leptin to: Eliminate Cravings, Supercharge Your Metabolism, Fight Inflammation, Lose Weight & … by L Galland – 2006 – books.google.com
Get Off Your Acid: 7 Steps in 7 Days to Lose Weight, Fight Inflammation, and Reclaim Your Health and Energy by N Barnard, ND Barnard, J Raymond – 1999 – Harmony
Top 10 Inflammation-Fighting Foods by T Amen – 2013 – Macmillan