Inflammation isn’t necessarily a bad thing. Its actually a part of your body’s immune response. Anytime you are injured inflammation is what alerts your body to the affected area so your immune system can go to work and heal you.
But its not just injuries that can lead to inflammation. Eating the wrong foods can also cause inflammation in your body.
The typical American diet, which by the way is often referred to as a SAD diet, consists of refined sugars, fried foods, artificial additives, and animal products that have been laden with antibiotics.
All of these foods can lead to inflammation in the body.
A diet high in these type of foods can also lead to excess belly fat, joint pain, fatigue, weight gain, and a host of other issues.
Chronic inflammation has long been connected to diseases such cancer, heart disease, and diabetes.
If you have found yourself dealing with any of these issues, that means it may be time to look at what you’ve been eating and make a change.
The good news is according to researchers, adding a few key foods to your diet is all it takes to start decreasing the amount of inflammation in your body.
Here are 5 of the top inflammation fighting foods you should add to your diet.
While vitamin D is known for its ability to keep our bones nice and strong, it can also fend off things such as the common cold, depression, and yes, inflammation.
While your body does produce vitamin D anytime your skin is exposed to the sun, most people these days are stuck at a desk and not getting enough sun.
A simple solution is to eat a couple of whole eggs every morning for breakfast.
When it comes to fighting inflammation spinach is in a league of its on. This superfood is so powerful that it can attack inflammation from all sides.
Spinach is rich in vitamin K, vitamin C, vitamin E, and carotenoids. All of these nutrients have been proven to protect the body from inflammation.
A study published in The American Journal of Clinical Nutrition found that patients with coronary artery disease saw a decrease in inflammation when consuming a form of vitamin E known as alpha-tocopherol. Alpha-tocopherol is of course found in spinach.
While all peppers are considered anti-inflammatory superfoods, it is the red pepper that provides the most benefits.
Of the various color peppers, red peppers have the highest amount of vitamin C which is known for its ability to reduce inflammatory-biomarkers.
Red peppers also have a decent amount of the bioflavonoids beta-carotene, quercetin, and luteolin. Beta-carotene is associated with reducing various cancers as well as reducing the risk of inflammatory conditions such as rheumatoid arthritis.
Quercetin reduces the number of cells that react to an allergen by acting as a mast-cell stabilizer.
And lastly is luteolin which reduces inflammation and neutralizes free radicals.
Blueberries have a lot of really wonderful benefits including the ability to reduce inflammation in the body.
This is because they contain flavonoids that can turn off inflammatory genes. More specifically it is the anthocyanins that are extremely effective at this process.
Even better is the fact that blueberries are rich in both vitamin C and resveratrol, both of which decrease inflammatory radicals.
When it comes to healthy fats wild salmon is the king. Its loaded with omega 3s which are known for their anti-inflammatory properties.
Unlike the omega 3s found in plants, EPA and DHA, which are both found in wild salmon, are already in active form.
Because of this they are extremely effective at attacking inflammation by increasing the amount of adiponectin in your body.
Adiponectin is a hormone that gives your metabolism a boost, helps you burn more fat, and helps your muscles use carbs for energy.
Together these three things decrease the inflammation markers in your body.
These are just a few of the many foods that can help reduce inflammation. Other foods that can help with this process include broccoli, raw honey, coconut oil, nuts, yogurt, apples, garlic, whole grains, black beans, tomatoes, and pineapples just to name a few.
The key is to find the foods you like and start incorporating them into your diet.
At Diet Breakthroughs we believe that food is the best medicine. By changing the way you eat you can not only reduce the amount of inflammation in your body, but you can also help prevent certain diseases from developing.
Keep in mind there is no need to clear out the pantry and replace it with only the foods on this list. For best results you should start by making small changes.
For example, if you eat a bowl of oatmeal every morning, which by the way is yet another food that fights inflammation, start adding a few blueberries in the mix.
This simple addition will turn your bowl of oatmeal into an inflammation fighting powerhouse.