Dealing with inflammation is simply part of being human. It’s part of our immune response, helping the body heal from disease and injury. In some people, inflammation can become chronic, like in cases of rheumatoid arthritis – but for most it’s a natural response to something else happening in the body. Thought also to play a role in cancer, obesity and heart disease, finding a nutritional plan to curb inflammation will help keep your body in tip-top shape. Take a look at these foods, which are low in saturated fat and sugar and will do double duty in achieving an anti-inflammatory diet plan.
Dairy. If dairy is a non-issue for you, meaning you don’t suffer from a dairy intolerance, low-fat yogurt and milk are important for maintaining a balanced and healthy diet. Yogurt is a known source for reducing inflammation of the gut and more importantly offer the body calcium and vitamin D, vital nutrients for healthy bones.
Tomatoes. For some people who suffer from chronic inflammation, nightshade veggies (like tomatoes and peppers) are not effective, but for others tomatoes and peppers have been known to reduce inflammation. Tomatoes are high in lycopene which has been proven to reduce inflammation throughout the entire body and specifically in the lungs. Peppers are high in antioxidants and low in starch and contribute to a healthier diet in general.
Dark Leafy Greens. We’ve all heard this one before – a diet high in dark leafy greens is essential for getting the nutrients the body craves. Well, add one more reason to the list – dark leafy greens are loaded with vitamin E, a key component to keeping inflammation under wraps. Try veggies like spinach, kale, collard greens and broccoli to reap the benefits.
Whole Grains. There’s been quite a bit of talk lately about the importance of whole grains versus refined grains (like white bread, pasta and cereal) as an essential aspect of any healthy diet, but whole grains can also help keep inflammation under control. Whole grain items are typically low in sugar and are loaded with fiber which helps keep inflammation at bay by reducing c-reactive proteins in the body. Watch for nutritional labels that show no added sugars with whole grains as the first ingredient.
Fatty Fish. High in omega-3 fatty acids, fish like sardines, tuna, salmon and mackerel have been known to help reduce inflammation. Cooking the fish in a healthy style (like grilled, broiled or baked) and added to the diet at least three times a week will help reap the benefits fish has to offer.
Nuts. Looking for a source of inflammation fighting foods that actually qualify as a quick snack? Almonds and walnuts are your best bet. High in vitamin E, calcium and fiber, nuts are packed with antioxidants a source of anti-inflammatory nutrition.
Fish, leafy greens, whole grains and nuts are all components of a Mediterranean diet, which has been a time-tested diet for reducing inflammation, quickly. Adding in additional components like low-fat dairy may work for you – while helping to create a balanced nutritional plan. If you suffer from chronic inflammation, it’s best to work with your doctor to find the diet most beneficial to you.
