Anti-inflammatory Diet and Foods: Tips to Reduce Inflammation in the Body

Inflammation can cause many health problems and diseases. Acute inflammation can be responsible for quite a few serious diseases. Inflammation occurs because our body tries to protect itself from harmful agents. In other words, inflammation is body’s first attempt of self protection and removal of harmful agents. In this case, body's white blood cells release chemicals to protect body from dangerous and foreign substances. As a result, blood flow to the area of injury increases and also, sometimes chemicals cause a leak of fluid into the tissues. For these reasons we suffer from redness of the affected area and swelling. Other symptoms of inflammation are including muscle and joint stiffness, headaches, fatigue and sometime fever as well.

To reduce the inflammation you can take some easy steps. Check out the ways to reduce inflammation.

Reduce Inflammation - Don’ts

  • Do not eat or reduce the consumption of Omega 6 fatty acids foods
  • Avoid eating sugar and high sugar foods
  • Do not smoke
  • Do not consume fried foods
  • Reduce the consumption of whole grain foods as they contain pro-inflammatory components
  • Avoid poultry and eggs as much as possible
  • Avoid veggies of Nightshade family
  • Do not eat red meat
  • Do not eat or avoid foods with additives and chemicals
  • Do not get stressed

Reduce Inflammation- Do’s

  • Be physically active
  • Exercise
  • Enjoy sunshine for Vitamin D
  • Eat more foods rich in Niacin
  • Eat more foods rich in Omega 3 fatty acids
  • Consume lots of green leady veggies
  • Consume lots of anti-inflammatory herbs such as ginger and turmeric
  • Take plenty of rest and have a good sleep
  • Drink more water
  • Drink green tea

Anti-inflammatory Diet and Foods

There are many natural foods that help to reduce the inflammation and pain. The Anti-Inflammatory Diet is a way of selecting and preparing foods based on scientific knowledge of how they can help your body to reduce inflammation and maintain optimum health. Anti-inflammatory diet and anti-inflammatory foods are important in the treatment and prevention of many diseases such as Alzheimer’s disease, heart disease and arthritis. Anti-inflammatory diet is including omega 3 fatty acids foods, monounsaturated fats, low fat protein and lots of anti-inflammatory herbs. According to the medical experts, anti-inflammatory diet is very well capable of reducing the inflammation significantly.

Below is a list of some of the top anti-inflammatory foods – Foods to Fight Inflammation
  1. Olive oil
  2. Canola oil
  3. Soybean
  4. Berries
  5. Papaya
  6. Plums
  7. Watermelon
  8. Fish with Omega 3s (Salmon, Sardines, Herring and Anchovies)
  9. Kale
  10. Broccoli
  11. Spinach
  12. Turnip Greens
  13. Pumpkin
  14. Mushrooms
  15. Cauliflower
  16. Ginger
  17. Garlic
  18. Turmeric
  19. Cinnamon
  20. Green tea

It must be noted that maintaining a healthy body weight can be very helpful to reduce inflammation.

Nutrients for Reducing Inflammation:

Certain vitamins and minerals play vital role in the reduction of inflammation. Increasing intake of these nutrients rich foods can help to reduce inflammation significantly.

Anti-inflammatory Vitamin and Minerals are:
  • Vitamin B3
  • Vitamin B6
  • Vitamin B9
  • Vitamin B12
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Omega 3 Fatty Acids
  • Magnesium
  • Calcium
  • Selenium
  • Zinc

To reduce the inflammation, it is important to cut down the intake of foods rich with saturated fat. At the same time, it is also important to drink plenty of water to reduce the inflammation in the body.

Image: Courtesy of smarnad

 Related and Recommended

Antioxidant and Anti-Inflammatory Health Benefits of Kale
Health benefits of kale highly depend on four major nutrients in it- Vitamin K, Vitamin A, Vitamin C and manganese. This green leafy vegetable belongs to the same family of cabbage, brussels sprouts and collard greens- which is called Brassica. Although, kale basically is a winter vegetable but it can be found throughout the year. The cruciferous vegetables are known for their important health benefits. Kale nutrients are so strong that regular consumption of kale can provide fantastic health benefits. Health benefits of kale primarily related to antioxidant related health benefits and ant-inflammatory health benefits...

Read Full Article


PDK said...

Great points! Check out a super healthy recipe with spinach in the link below - tasty spinach soup...

Post a Comment

Did You Know?

Top 10 Reasons of Why Should We Do Yoga
Top 10 reasons of why should we do yoga! Everyone is now familiar with Yoga. We do it or not – certainly know about it. Originated in India five thousand years ago, Yoga is a practice of using mind and the body to achieve balance in the life. Yoga is a way of life. Over the years, this ancient art form of exercising has become increasingly popular all over the world. Still, we- some of us, don’t do it. So here’s the inspiration again, a Ten Point listing, why should we do Yoga?

Wordle: HB
Blog Directoies

Top Blogs - Blog Directory     TopOfBlogs     Add url to free web directory     Health Blogs
blogs                            Find the best blogs at     Bloggers - Meet Millions of Bloggers     blog
free web site traffic and promotion
we are in
Find me on     YouSayToo Revenue Sharing Community     Health Buzz
Add blog to our blog directory    
Health blog / Nutrition - Nutrition Web Directory

Follow Health Buzz

Add Link Suggest URL

Design by Free WordPress Themes | Bloggerized by Lasantha - Premium Blogger Themes | cna certification