Common food items that will help you live a healthy life

Inflammation is your body’s natural immune response, which helps you heal. However, if it goes out of control, then it might turn into rheumatoid arthritis, which has the potential to damage your body severely.

Food that is high in saturated fat and sugar can be of great help to curb inflammation.

Following is a detailed list of foods that fight inflammation:

Fatty fish:
Oily fish like mackerel, salmon, tuna, and sardines are high in omega-3 fatty acids. Omega3 fatty acids help in reducing inflammation. You should aim to eat fish rich in omega3, several times a week. Baked and boiled fish consumption are better than fried, salted or dried fish consumption is found to be when it comes to fighting inflammation. It decreases the risk of heart diseases by almost 23%.

Whole grains:
Consumption of whole grains like cereal, rice, and white bread fetch better results against inflammation in comparison to their refined versions. The reason behind this is the fact that whole grains have more fibers. This implies that they have the potential to reduce C-reactive protein levels, which marks inflammation in the blood. This makes whole grains one of the strongest foods that fight inflammation.

Low-fat dairy:
Milk products are considered to be a trigger source of inflammatory disease such as rheumatoid arthritis. The reason that some people are allergic or intolerant to dairy products is that of casein, a protein that is found in these products. However, people who are non- allergic can derive most of the essential nutrients from low-fat and nonfat milk. Yoghurt contains probiotics that are helpful in reducing gut inflammation.

Dark leafy greens:
Vitamin E is a key factor that protects your body against pro-inflammatory molecules. These molecules are known as cytokines. Dark green veggies such as Swiss Chard, Broccoli, kale, and spinach are abundant in Vitamin E content. In comparison to the lighter colored vegetables,green vegetables also contain a higher concentration of certain other essential nutrients like iron, calcium and disease-combatting flavonoids.

Nuts:
Nuts are a source of powerful inflammation-combating healthy fats. Almonds are rich in calcium, fiber, and vitamin E whereas, walnuts contain great amounts of omega three fat, which is called alpha-linolenic acid. Being full of antioxidants, which help your body combat and repair the damage caused by inflammation, nuts rank high amongst the foods that fight inflammation.

Soy:
Isoflavones, a compound present in soy, can help lower CRP and inflammation levels in women. The consumption of soy milk, edamame (boiled soybeans) and tofu is better than the heavily processed soy available in the market. The added preservatives and additives reduce the benefits of soy that are derived from non-processed food.

Peppers:
Hot peppers like cayenne and chilies are rich in capsaicin. It is a chemical that is used in tropical creams, which help reduce pain and inflammation.

Tomatoes:
Tomatoes also help in reducing inflammation in the body, particularly in the lungs. They are rich in lycopene, which fights inflammation. Thus, adding cooked tomatoes in your diet chart are good for you.

Beets:
The vegetable comes in a brilliant red color that indicates the fact that it is equally good as an antioxidant. Beet and beetroot juice have potentially proven to help you reduce inflammation and thus can be regarded as one of the natural foods that fight inflammation. Some studies also suggest that beet and beetroot juice can protect you against cancer and heart disease as it is rich in folate, fiber, and powerful plant pigments called betalains.

Ginger and turmeric:
These spices that hail from Asian and Indian cooking have proven to have potential anti-inflammatory properties. A compound called NF-kappa B that trigger inflammation can be regulated by adding turmeric to your meal. Ginger, a distant cousin of turmeric, possesses the power to curb the inflammation in guts.

Garlic and onions:
Organosulfur, a compound derived from garlic, is a great anti-inflammatory component. This compound helps you lower the production of substances in the blood that trigger inflammation. Onion also contains a flavonoid called quercetin. It helps to inhibit the inflammatory agent that leads to arthritis.

Olive oil:
A very important fact that needs to be remembered is that anything that is friendly to your heart would also prove to be one of the good foods that fight inflammation. Olive is, thus, possessed of great anti-inflammatory properties.

Berries:
Berries have strong anti-inflammatory benefits because it has the power of anthocyanins, which is an antioxidant flavonoid.

Include a few of these foods that fight inflammation in your diet plan so that you can get the best results for your inflammation issues. Get an appointment with your doctor and ask him to prepare a chart for you. A doctor will be able to evaluate not just your inflammation issue, but also your other medical conditions.

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