One of the best things a person can do for their health is to avoid foods that cause inflammation. Inflammation in the body can cause a wide variety of health issues, including arthritis. People must do all that they can to avoid any food that may cause inflammation. While people might feel that they are healthy, the truth is that if a person eats a lot of foods that cause inflammation, eventually, they will start feeling the effects. It is quite simple to change the diet to one that is anti-inflammatory, but first, it is essential to know what foods should be avoided and why.
What Causes Inflammation?
The food a person consumes can cause inflammation. For example, overeating red meat and consuming too much alcohol can lead to a condition known as gout. Gout generally affects one area like a toe or knee. Gout is excruciating and debilitating. It is important to avoid foods that cause any inflammation. Here are some foods people should avoid:
• Sugar. Sugar should be avoided as it is a large contributor to inflammation. Ketchup, granola, flavored coffees, soda, barbecue sauce, sweet foods, and candy are all loaded with sugar and should be avoided.
• Saturated fats. Saturated fats are found in red meat, butter, ice cream, and more should be avoided. Not only can saturated fats lead to inflammation, but they can also lead to heart disease and stroke.
• Trans fats. All cakes, pies, fried foods, and pizza should be avoided to help lessen inflammation in the body.
• Gluten. People need to avoid breads, beer, cereals, pasta, and wheat. Gluten has shown in studies to increase the amount of inflammation significantly in the body for some people.
• Refined carbohydrates. Avoiding sweet desserts, white flour, pastries, and pasta will reduce inflammation in the body.
What Foods Reduce Inflammation in the Body?
Many different foods have anti-inflammatory qualities, which will help remove inflammation from the body and promote overall health. Here are some foods that people should consider eating to promote anti-inflammation in the body.
Nuts: Almonds & Walnuts
Nuts are extremely anti-inflammatory. Almonds and walnuts are an excellent source of vitamin E. Vitamin E have been shown to reduce inflammation and rid harmful free radicals in the body. Nuts are full of polyunsaturated fats and monounsaturated fats. They have little to no unhealthy saturated fat. Nuts are also extremely versatile. They can be incorporated into vegetable dishes, nut butters, and even plain. People should have at least one to two servings of nuts a day.
Spinach, Broccoli, Avocados, Kale, Collards
When eating anti-inflammatory foods, one group they should be included in is green vegetables. For example, broccoli, avocados, kale, and collards are all great to eat to reduce anti-inflammation. Eating these vegetables can help also lower the risk of cancer and heart disease. Broccoli, for example, is rich in sulforaphane. Sulforaphane is an antioxidant that reduces levels of cytokines. Cytokines can help promote inflammation in the body.
Fatty Fish: Salmon, Tuna, Sardines
Everyone should add fatty fish to their daily diet. Fatty fish contain a lot of protein. They are also rich in omega-3 fatty acids, including EPA and DHA. The fatty fish that include high omega-3 fatty acids include salmon, sardines, mackerel, anchovies, and herring. Studies have shown that consuming DHA and EPA can reduce inflammation that can cause kidney disease, heart disease, and diabetes.
Fruits: Strawberries, Blueberries, Cherries, Pineapples, Grapes
Fruits like strawberries, blueberries, pineapples, cherries, grapes, and oranges are full of vitamins, minerals, and fiber. Goji Berries contain an antioxidant called anthocyanins. This compound will help reduce inflammation in the body and lower the risk of several diseases, including cancer. All of these fruits also contain vitamin C, which can help promote a healthy body.
Green tea is a perfect drink for those who want to lower the inflammation of their body. Green tea contains plenty of antioxidants that will lower the risk of inflammation, help people lose weight, and reduce the risk of obesity, Alzheimer’s disease, heart disease, and cancer. Instead of sugary sodas or tea, people should switch to having a cup or two of green tea every day. This will help them to get the maximum benefits of the tea ingredients.
Bell Peppers and Chili Peppers
Chili peppers and bell peppers both contain antioxidants in vitamin C that reduce inflammation in the body. The antioxidant found in bell peppers is known as quercetin, and it can help reduce oxidative damage in people who suffer from the inflammatory disease known as sarcoidosis. Chili peppers contain ferulic acid and sinapic acid, which can help to aid in the aging process.
When looking at anti-inflammatory foods, people should not overlook is mushrooms. Mushrooms are rich in copper, selenium, and B vitamins. They also contain antioxidants that help to build up anti-inflammatory protection of the body. Mushrooms that are great to eat include shiitake, portobello, and truffles. Another mushroom, called Lion’s Mane, may help those who suffer from inflammation that is caused by obesity. Some studies have shown that cooking mushrooms may lower their anti-inflammatory properties. They should be eaten raw or lightly cooked.
Dark chocolate is a great way to get the antioxidants in the body to reduce inflammation. Dark chocolate can also help to reduce the aging process and heart disease. Studies have shown that the flavanols in the chocolate help keep your arteries’ cells in good condition. It is essential that dark chocolate should have at least 70% cocoa to get the maximum anti-inflammatory benefits.
Extra Virgin Olive Oil
Extra virgin olive oil should be a staple in everyone’s home. This oil is extremely safe to use and contains many different antioxidants. One of those antioxidants, oleocanthal, has been compared to some NSAIDs with its anti-inflammatory properties. This can be a natural way to treat inflammation without the harsh side effects that can come with taking NSAIDs. Regular cooking oil can actually cause inflammation, so it is best for people to switch to extra virgin olive oil.
Turmeric is well known for its anti-inflammatory properties. This spice contains curcumin, which is a nutrient that can help to reduce inflammation related to many different diseases, including arthritis. People should consider using this spice on foods frequently or taking a supplement.
It is important to incorporate the foods above into everyone’s daily diet for the maximum amount of benefits. While it might not be easy to always include everything, coming up with a balanced menu plan that is full of these foods will help immensely with getting rid of inflammation in the body. A person should consider changing their diet to an anti-inflammatory diet as soon as possible so that they lower their risks for many different conditions, including cancer.