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Inflammation is a natural response from the immune system to promote healing, but chronic inflammation can have a negative impact on your body. To ease inflammation, experts suggest that people increase their daily intake of anti-inflammatory foods in the recommended serving sizes and portions. Here are five types of foods that fight inflammation.
Fruits and Veggies
Focus on a rainbow when choosing these foods. Think blueberries, strawberries, raspberries, blackberries, boysenberries and cranberries. Opt for leafy greens such as romaine, red leaf and green leaf lettuces, spinach, Swiss chard, watercress and dandelion greens; and include greens, such as kale, mustard and turnip. In addition, crunchy vegetables such as arugula, bok choy, broccoli, Brussels sprouts, cauliflower, cabbage, collard greens, kohlrabi, radishes and rutabaga are smart choices.Whole Grains
This means ground or crushed grains with the entire kernel—the germ, endosperm and bran—intact. A few tasty staples are cornmeal, oats, quinoa, bulgur, amaranth, millet, brown or wild rice, barley, farro and spelt.
Protein
Widen your sources of this vital nutrient and choose from among plant-based proteins, such as beans, edamame, nuts and nut butters, tofu and tempeh; seafood that includes a variety of fish (salmon, sardines, black sea bass, mackerel and freshwater trout) and shellfish for adequate amounts of omega-3 fatty acids; eggs—enriched with omega-3 or those labeled pastured; and, when possible, organic white (chicken, pork and turkey) and red meats (beef and lamb) up to twice each week.
Healthy Oils and Fats
Try extra virgin or expeller pressed olive, avocado, peanut, macadamia nut, corn, peanut or walnut oil; olives, avocados and nuts (almonds, brazil nuts, cashews, hazelnuts, peanuts, pecans and pistachios). As a bonus, these wholesome sources of healthy fats also contain micronutrients in the form of antioxidants and phytochemicals.
Dairy
Whether milk promotes or reduces inflammation as a rule is still not quite settled as findings offer conflicting evidence.
Scientists advise people to use a common-sense approach to see how their bodies respond to the creamy beverage and other milk products. Those who aren’t allergic to cow’s milk or don’t suffer from lactose intolerance can indulge in unsweetened yogurts, kefir and unprocessed natural cheeses. In addition, plant-based milks provide a healthy alternative to regular dairy.
5 Foods That Fight Inflammation
Healthy Body and Mind
