Inflammation, if you need a quick refresher, is your body's natural
response against damage. In many cases, this can be a good thing
(for example, if there is actual damage). But in many cases, the
inflammatory response is activated unnecessarily, leading to an
inflammatory response when there is nothing to fight. This, in turn,
causes all sorts of health problems, from short-term irritations like
fatigue and skin irritation to serious conditions like arthritis, diabetes
and cancer.
One of the things that can trigger your body's inflammatory system is
your diet. So, an anti-inflammatory diet is, as the name implies, a diet
that avoids foods that cause inflammation, while including foods that
can dampen inflammation.
To understand how diet is related to inflammation, you must learn
about something called free radicals. Free radicals are not always
bad. In fact, some of our bodily processes, such as metabolism,
produce free radicals naturally and we can manage them without
negative consequences. But other factors, such as stress, smoking
and poor diet, can increase free radicals, and too many free radicals
lead to cell damage and, you guessed it, inflammation.
This is where diet comes in: one of the best ways to reduce free
radicals is through antioxidants, because dietary antioxidants can
scavenge free radicals from the body! Pretty cool, huh? Other foods,
like things that are repeatedly heated in cooking oil, can trigger free
radical formation.
So, at a high level, an anti-inflammatory diet is one that reduces free
radicals in your body through antioxidants. But there are also a
handful of other principles that inform the best anti-inflammatory diet choices.
The 13 most anti-inflammatory foods
We now know that the best anti-inflammatory diet includes
unprocessed organic foods packed with antioxidants, healthy fats and
fiber. But what does that look like, specifically?
We've got you. While there are many anti-inflammatory foods out
there (really, the colorful produce tip above should be your new
grocery store mantra), we've rounded up the 14 most powerful:
Avocados:
Avocados are packed with healthy monounsaturated fats, which helps
decrease your body's inflammatory response. A 2013 study even
found that the anti-inflammatory effect of avocados is so strong that
it neutralizes other unhealthy food choices (i.e., if you eat a burger
with avocado, you'll have less inflammation than if you eat the burger
alone).
Berries:
Fruits like strawberries, blueberries, raspberries and blackberries
contain anthocyanins, a type of antioxidant that has an anti-
inflammatory effect and can reduce the risk of disease (plus, they're
delicious).
Broccoli:
Cruciferous vegetables like broccoli have been shown to reduce the
risk of heart disease and cancer, likely due to their antioxidant
content. Broccoli specifically contains an antioxidant called
sulforaphane, which reduces levels of cytokines (proteins that signal
your inflammatory response into action). Other cruciferous vegetables
include cauliflower, kale and Brussels sprouts.
Dark chocolate and cocoa:
Who knew antioxidants could taste so indulgent? Dark chocolate and
cocoa owe their anti-inflammatory properties to their high content of
flavonols, a type of flavonoid with antioxidant properties. Just
remember that not all chocolate is anti-inflammatory (in fact, some
types of chocolate are inflammatory foods that you should avoid due
to their high sugar content). To reap the benefits, be sure to choose
dark chocolate that is at least 70% cocoa.
Extra Virgin Olive Oil:
Like avocados, EVOO contains healthy fats that can dampen the
inflammatory response. One study found that people who consumed
1.7 ounces of olive oil a day saw their inflammatory markers
significantly reduced, while other research has made comparisons
between oleocanthal (an antioxidant in olive oil) and anti-
inflammatory drugs. Just be sure to choose extra virgin olive oil and
not refined!
Fatty fish such as salmon (wild!), mackerel and sardines:
These types of fish are excellent sources of long-chain omega-3 fatty
acids EPA and DHA, which reduce inflammation that can lead to a
number of diseases, including heart disease. disease and diabetes.
Grapes:
Like berries, grapes contain antioxidant anthocyanins and also
contain resveratrol, a powerful compound with anti-inflammatory
effects.
Green tea:
Not only is green tea an excellent alternative to coffee (which can be
inflammatory for certain people), but it also contains a substance
called epigallocatechin-3-gallate (EGCG), which reduces
inflammation by inhibiting cytokine production.
Mushrooms:
Mushrooms contain antioxidants that protect against inflammation,
but studies have shown that cooking mushrooms significantly
reduces their anti-inflammatory effect, so try to eat them raw or only
lightly cooked!
Onions:
Onions contain a flavonoid called quercetin, which inhibits
compounds that cause inflammation. For the most anti-inflammatory
properties, choose red or yellow onions over white.
Peppers:
Peppers, like onions, also contain quercetin, while chili peppers are a
powerful source of pepless acid and fer lico, both of which reduce
inflammation. (Note that there is a lot of discourse about the
nightshade family, of which peppers are a part, being inflammatory.
This is because nightshades contain a chemical compound called
alkaloids, which can be inflammatory in high doses. However, most of
the nightshades you buy at the store do not have enough alkaloids to
cause inflammation. Claims that nightshades are inflammatory are
mostly anecdotal and not supported by evidence).
Walnuts:
Walnuts, another great source of omega-3s and healthy fats, have
been shown to reduce levels of two blood markers associated with
inflammation.
Watermelon:
Watermelon gets its bright pink color from lycopene, which also
inhibits inflammatory processes and neutralizes free radicals. This
classic summer fruit also contains choline, a nutrient that can reduce
chronic inflammation.
What's your favorite way to incorporate anti-inflammatory foods into your diet?
Tell us in the comments below!
Thanks Adrienne ! More in the original post
If you're looking to dig deeper into these topics I
recommend reading this post.
Do your research, and above all listen to your body.
You deserve a better life!
With gratitude,
Gabriela Ana
Holistic Health Coach
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