If you haven’t read my blog titled “What is Inflammation?”, go back and read that first to get an idea of what exactly chronic inflammation is and why it is important for you to know about. Chronic inflammation can be caused by numerous factors including: poor diet, environmental toxins, smoking, lack of exercise and obesity. Quitting smoking and losing weight are extremely important, but doing them may take some time and environmental toxins are hard to avoid. Many people can start exercising, but everyone can change their diet starting today!
Most people eat too many foods that promote inflammation and too few that decrease it. The average diet in the United States is full of processed foods with artificial colors, flavors, etc. These types of foods contribute to chronic inflammation. Try to cut down on some of the biggest offenders such as: processed snacks like chips and cookies, fast food that is full of unhealthy saturated and trans fats, caffeinated beverages and high fat meats.
So what should you eat to fight inflammation? Well, here is a short list of some of my favorites. Try to include a few of them in your daily diet. Replace those foods that are causing inflammation with these that decrease inflammation. Your body will thank you!
- Broccoli. Broccoli is full of vitamin C which is a strong antioxidant. It also contains as much calcium as a glass of milk. Try to eat it raw or just lightly steamed. If you cook it too much it will lose many of the helpful nutrients.
- Salmon. Look for wild caught salmon. This fish contains omega 3 fatty acids which have been found to fight inflammation. Sardines, flounder and cod also contain omega 3 fatty acids.
- Walnuts. They are full of vitamin E which is a strong antioxidant. They also contain those healthy omega 3 fatty acids.
- Spinach. Spinach contains carotenoids. Carotenoids are a type of antioxidant that fights inflammation very well. Spinach also contains vitamin E. Try a spinach salad topped with chopped walnuts.
- Onions. Onions contain quercetin which is a strong antioxidant that can help fight inflammation. You can chop some onions in your salad, put some on a sandwich or cook them with your salmon.
- Blueberries. Blueberries are full of anthocyanins. Anthocyanins can fight inflammation and boost immunity. Strawberries, raspberries and cranberries also contain anthocyanins.
- Sweet potatoes. Sweet potatoes contain high amounts of carotenoids just like spinach. Sweet potatoes can be used instead of white potatoes or white rice.
Those are just a few of my favorite foods that fight inflammation. Start including some of these in your daily diet. If you don’t pay attention to it, chronic inflammation can lead to premature aging and disease. Diseases such as diabetes, hypertension, alzheimer’s and parkinsons have been linked to inflammation. You can improve your long term quality of life by decreasing your inflammation.
- Jennifer
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Labels: healthy tips, Inflammation, Jennifer
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Love that list of foods! YUM!