FOODS WHICH REDUCE INFLAMMATION

Inflammation is part of the body’s immune response. When the body sustains injury or illness, inflammation can occur.

Certain foods can increase inflammation, while others can reduce it. Foods high in saturated fat or high in sugar can actually trigger inflammation. Diet plays a huge role in fighting inflammation, so it’s important to know your body and what works for you, in order to keep your body well balanced and healthy.

Fish Omega 3’s found in fish like salmon, tuna, cod, halibut, bass, all contain these fatty acids. Eating fish several times a week have been proven to help reduce inflammation.

Oils Rich in oleic acid, an omega 9 fatty acid, this oil is a great way to reduce inflammation. Use grapeseed, olive, avocado or sesame oils in salads and cooking.

Avocados Omega 3 fatty acids are also found in avocados, which is another great option to get healthy fats into your diet.

Nuts Rich in fiber, vitamins and omega 3’s, nuts are packed with antioxidants, which make a great snack between meals.

Cinnamon This spice is also used to reduce swelling and inflammation

Ginger Containing gingerols, these compounds block the formation of inflammatory compounds, therefore reducing swelling, which help reduce pain levels when taken on a regular basis.

Turmeric Curcumin, found in turmeric, helps reduce inflammation in the body.

Garlic Contains sulfur compounds, which stimulate your immune system to fight inflammation.

Onion Contains the antioxidant quercetin, which helps the body fight inflammation.

Dark Leafy Greens Spinach, kale, broccoli, and collard greens, contain carotenoids, vitamin E and many essential vitamins and minerals, which help to reduce inflammation.

Tomatoes Lycopene is found in tomatoes, which has been shown to reduce inflammation.

Beets High in fiber and vitamin C, beets contain betalains (plant pigments), which have been shown to reduce inflammation.

Peppers Red, orange, yellow and green peppers are high in antioxidants and vitamins. Hot peppers (like chili and cayenne) contain capsaicin, which temporarily reduces pain, sending chemical messengers from the skin into the joint, relieving joint pain.

PineappleBromelain is an enzyme found in pineapple which has anti-inflammatory benefits and tastes great! Pineapple is also rich in vitamin C.

BerriesAnthocyanins are the chemicals that give berries their color and have been shown to reduce inflammation. Rich in antioxidants and low in calories, these are a great addition to any diet.

Tart Cherries Also containing anthocyanins, cherries have been shown to have the strongest anti-inflammatory effect

Whole Grains Containing lots of fiber, whole grains have less sugar and can help reduce inflammation in the body. Avoid grains which have been refined or processed as they lack essential nutrients the body needs.

TIPS TO REDUCING INFLAMMATION IN THE BODY:

•Avoid refined sugars and processed foods

•Be sure to add essential fatty acids to your diet

•Exercise for 20-30 minutes daily

•Eat plenty of leafy greens, fruits, vegetables and nuts

•Be sure to get plenty of sleep