Top 9 Inflammated-Fighting Foods You Should Be Eating

Report by:   Olanrewaju Elegbede (Real Africa News)

Top Nine Inflammated-Fighting Foods You Should Be Eating

While most of us think about food in terms of how it can affect our weight and physical performance, it goes well beyond that. Everything from our skin to our hair to how our organs are performing is affected by what we eat. Chief among the foods we want to avoid in order to optimize how our body functions are those that promote inflammation.

So what exactly is inflammation?

A swollen ankle is a good example of inflammation. | iStock.com

If you’ve ever sprained your ankle only to find it swell up like a balloon, you’ve witness inflammation firsthand. It’s a natural immune response whereby the tissues in your body react to a harmful stimuli such as an infection or an injury. It’s a protective response meant to eliminate the initial cause of harm. In the case of the ankle sprain, it’s a temporary, targeted form of inflammation.
When you consistently eat a poor diet rich in sugary, starchy foods (pasta, bread, pastries, baked goods, fried foods including chips, pretzels, soda, red meats, margarine … ), your body is systematically being affected by inflammation, which increases the risk of degenerative disease, chronic pain, joint pain, fatigue, and damage to blood vessels. It also causes sagging skin, dark circles, and puffiness, among many other internal and external factors.
The good news is there’s plenty that can be done to control inflammation. The key is to be strategic about the foods you eat, focusing on following a diet rich in anti-inflammatory foods and drinking water (or tea) throughout the day.
Here’s a look at the inflammation-fighting foods you should always have around.

1. High-quality protein

Salmon is one of the best inflammation-fighting foods. | iStock.com

Fish, especially cold water fish like wild Alaskan salmon, tuna, scallops, halibut, herring, sardines, and anchovies are all high in inflammation-fighting omega-3 fatty acids. Shellfish (shrimp, crab, lobster), poultry (free-range chicken, turkey, Cornish hens, nitrate-free bacon on occasion), seitan, tempeh, and tofu are all great dietary staples that will work to naturally fight inflammation, too.

2. Dark leafy greens

Go for this bowl of fresh spinach. | iStock.com

Rich in antioxidants, dark leafy greens like kale and spinach have been proven to fight inflammation. They’re also high in vitamin E, which is thought to help protect the body from pro-inflammatory molecules called cytokines.

3. Nuts

Eat a variety of nuts. | iStock.com

Opt for raw, unsalted nuts. Walnuts, almonds, pine nuts, Brazil nuts, and hazelnuts are all great options as they’re high in inflammation-fighting monounsaturated fats, vitamin E, fiber, and antioxidants.

4. Berries

Mixed berries make for a delicious snack. | iStock.com

Berries, especially blueberries, will work to fight inflammation with their high antioxidant content. They also have that sweet taste we all love, so consider nibbling some of these fruits as an after-dinner treat.

5. Seeds

Chia seeds are great for fighting inflammation. | iStock.com

Flax, chia, pumpkin, sunflower, and sesame are all high in inflammation-fighting omega-3s. They’re seriously easy to add to your meals, too. Try tossing them in smoothies or sprinkling a small handful over a salad.

6. Beans and lentils

Beans are rich in fiber and other nutrients. | iStock.com

Lentils (red, green black), lima beans, kidney beans, white beans, pinto beans, and black beans are all rich in fiber and phytonutrients, which help lower CRP, an indicator of inflammation found in the blood. They’re also rich in protein and fiber, which will keep you full.

7. Grains

Always go for whole grains. | iStock.com

Oats, barley, quinoa, and buckwheat are all low-glycemic carbohydrates (i.e. they won’t cause a sugar spike), making them a great option. These whole grains will also work to lower CRP.
 

8. Healthy fats

Sliced avocado is a healthy fat. | iStock.com/MSPhotographic

Extra-virgin olive oil, flax oil, macadamia nut oil, avocados, coconuts, and olives are all fantastic sources of healthy fats. Avocados in particular are rich in carotenoids, which have been proven to help fight inflammation.

 

9. Sweeteners

Honey is a better alternative to white sugar. | iStock.com

When necessary, sweeten foods with honey or another less processed type of sugar. Natural sweeteners tend to fall lower on the glycemic index, which means they won’t spike your blood sugar as much. This may help combat inflammation.