Inflammation is part of the body's immune response, a process that occurs when tissue is damaged by injury, toxins or other causes, and the damaged cells release chemicals that cause swelling, MedlinePlus reports. Without it, we could not heal. However, when it gets out of control, it can contribute to serious health problems, including chronic diseases such as obesity, heart disease and cancer.
According to a 2018 review published in the journal Nutrients, research shows that foods high in sugar - especially sugary drinks - can spur inflammation.
Scott Zasin, M.D., clinical professor at the University of Texas Southwestern Medical Center in Dallas, tells Health, "This can cause the immune system to become hyperactive, leading to joint pain, fatigue and blood vessel damage.
The good news is that there are a number of foods that have been shown to reduce inflammation.
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Fatty fish.
Fatty fish, such as salmon, mackerel, tuna and sardines, are foods high in omega-3 fatty acids, which, according to a 2017 review published in Biomedical Society Transactions, help interfere with processes that promote inflammation in the body Known.
The American Heart Association (AHA) recommends oily fish as a good source of omega-3 fatty acids because it is high in protein and low in saturated fat.
Aim to eat 8 ounces of fish each week. The U.S. Centers for Disease Control and Prevention (CDC) also recommends eating grilled or baked fish rather than fried or breaded.
If you don't like fish. Taking fish oil supplements can be just as effective as eating real fish, according to a 2019 study published in Circulation Research. Avoiding omega-6 fatty acids, which are found in processed foods and some vegetable oils, is also recommended. A healthy balance of omega-3 and omega-6 is very important.
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Whole grains.
Eating most grains as whole grains, as opposed to refined white breads, cereals, rice and pasta, can help reduce harmful inflammation.
This is because whole grains are high in fiber and are associated with lower levels of CRP, a marker of inflammation in the blood, according to a 2018 study published in the Federation of American Societies for Experimental Biology. This may have something to do with.
Here are some simple ways to incorporate 100 percent whole grains into every meal
Start the day with oatmeal or oatmeal at bedtime.
Whisk oatmeal into a smoothie.
Add cooked and refrigerated quinoa to a garden salad or bowl of grains for lunch.
Snack on popcorn baked in extra virgin olive oil or avocado oil.
For dinner, roast potatoes with lots of veggies over brown rice.
Add wild rice to a veggie chili or soup.
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Dark leafy vegetables.
Vitamin E, a powerful antioxidant, may be key to protecting the body from inflammatory molecules called cytokines, according to a 2020 study published in the journal Molecular Nutrition & Food Research.
One of the best sources of this vitamin are dark green vegetables such as spinach, chard, kale and broccoli; these vegetables are also high in nutrients such as iron and vitamin A, according to a 2017 study published in Foods.
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Nuts.
Nuts are another source of inflammation-fighting fats: according to a 2016 study published in the American Journal of Clinical Nutrition, people who consumed five or more 1 oz. servings of nuts a week had lower levels of C-reactive protein. were found to have lower levels.
Almonds are especially rich in fiber, calcium and vitamin E, according to a 2018 review published in the journal Nutrients. In addition, the authors of a study published in Nutrients in 2020 noted that walnuts are high in alpha-linolenic acid, a type of omega-3 fat.
All nuts contain antioxidants that help the body fight and repair damage caused by inflammation.
Nuts are a key component of the Mediterranean diet, which is rich in fruits, vegetables and olive oil, as well as fish, leafy greens and whole grains. Sticking to the Mediterranean diet can help you achieve the healthy diet recommended by the AHA.
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Soybeans.
Isoflavones (compounds that are converted in the body to estrogen-like chemicals) found in soy can help reduce inflammation in some women.A 2016 review in the journal Nutrients describes a study in which postmenopausal women with metabolic syndrome (a combination of conditions that increase the risk of diabetes, heart disease and stroke) showed lower levels of inflammatory markers after eight weeks of a soy-nut-based diet.
The authors say previous studies have shown that isoflavones have beneficial effects on many aspects of human health, including reduced risk of diseases related to inflammation, such as cardiovascular disease and certain cancers. Choose organic soybeans certified by the U.S. Department of Agriculture and avoid highly processed soybeans whenever possible. Be sure to consume soy milk, tofu and edamame.
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Green peppers.
"Colorful vegetables are generally part of a healthy diet," says Karen H. Kostenbader, M.D., associate professor of medicine and rheumatoid arthritis physician at Harvard Medical School, Health. Colorful peppers, tomatoes, squash and leafy greens are high in antioxidant vitamins and low in starch."
According to a 2016 review published in Advances in Experimental Medicine and Biology, peppers come in many colors, and hot peppers, including chili and cayenne, are rich in capsaicin, a chemical used in topical creams to reduce pain and inflammation. They allegedly contain.
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Tomatoes.
Tomatoes can help reduce inflammation in some people. They are rich in lycopene, an antioxidant, and according to a review published in the journal Molecules in 2020, studies show that people with conditions such as chronic hepatitis, heart disease and breast cancer may have insufficient levels of lycopene in their blood, which is associated with increased inflammation. Is.
A 2013 study published in the British Journal of Nutrition found that consuming tomato juice may also be effective in reducing systemic inflammation.
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Beets.
Beets are bright red in color and are an effective health-promoting vegetable.
According to a 2017 study published in the journal Applied Physiology, Nutrition, and Metabolism, beets are full of dietary fiber, folic acid, and the powerful plant pigment betalain, which has anti-inflammatory and antioxidant properties.
According to a 2015 study published in the journal Nutrients, beets can reduce inflammation as well as protect against cancer and heart disease.
The potential health benefits of beets are still being explored; the authors of the 2015 study stated that they "are seen as a promising treatment for a variety of clinical conditions related to oxidative stress and inflammation."
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Ginger and turmeric.
According to a 2022 study published in the journal Molecules, ginger and turmeric contain compounds known to reduce chemicals in the body that contribute to inflammation.
"These spices, which are widely used in Asian and Indian cuisine, have been shown by various studies to have anti-inflammatory properties." Dr. Kostenberder states.
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Garlic and onions.
These spicy vegetables are considered anti-inflammatory superstars for a reason: according to a 2020 review published in Frontiers in Nutrition, garlic's sulfur compounds may reduce the production of substances in the blood that promote inflammation. It states.
Quercetin, a flavonoid found in onions, can inhibit substances that cause inflammation and are involved in the development of arthritis; a 2017 study published in the Journal of the American College of Nutrition found that quercetin supplementation leads to rheumatoid arthritis and showed significant improvements in women with rheumatoid arthritis.
Try adding garlic when cooking, especially pasta and rice-based dishes. A 2019 review published in the Journal of Food Science and Technology also notes that you should choose red or yellow onions and shallots because these types of onions are high in antioxidants.
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Olive oil.
Anything that fits into a healthy diet is probably also good for relieving inflammation and includes healthy vegetable fats such as olive oil, Dr. Zasin says. Indeed, one study published in the journal Nutrients in 2019 notes that the heart-healthy benefits of a Mediterranean diet may be due in large part to the use of olive oil.
A review published in the International Journal of Molecular Sciences in 2014 found that oleocanthal, the source of olive oil's characteristic aftertaste, has anti-inflammatory effects similar to those of ibuprofen.A 2020 study published in the Journal of Allergy and Clinical Immunology found that higher levels of alpha-tocopherol, a form of vitamin E found in olive oil in early childhood, were associated with improved lung function in middle childhood. The study found.
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Tart Cherry.
A 2018 review published in the journal Nutrients notes that eating tart cherries may reduce the risk of several chronic inflammatory diseases, including arthritis, cardiovascular disease, diabetes and cancer.
Tart cherry juice, in particular, provides benefits such as lowering blood pressure and LDL cholesterol levels through its antioxidant and anti-inflammatory properties, according to a 2019 study published in Nutrients.13 of 13
Berries.
According to a 2014 study published in the Journal of Agricultural and Food Chemistry, berries contain polyphenolic compounds known to have anti-inflammatory effects on the human body. And interestingly, these compounds are responsible for the berries' distinctive red, blue and purple colors.