Chronic inflammation has been associated with an increased
risk of arthritis, diabetes, heart disease, high blood pressure, osteoporosis,
and cancer. Sure, some inflammation is good—the acute kind is a form of
self-protection, your body's immune response to a cut or pathogens entering the
body.
Chronic inflammation, however, means that your body is constantly
producing immune cells, which can damage the body. This harmful inflammation is
a result of never-ending stress, being overweight, or a diet high in things
like sugar, trans fats, and various toxins. But while the wrong diet
promotes excessive inflammation, a diet rich in clean foods can help reduce it
and its harmful effects on your body. The following foods in particular are
anti-inflammatory powerhouses.
Cold-Water Fish
Salmon, black cod, sardines,
and anchovies are full of anti-inflammatory omega-3 fatty acids. Salmon is
a particularly good choice—its rosy pink color comes from carotenoids, which
also have anti-inflammatory properties.
Soy
Soy can reduce the inflammation
marker C-reactive protein, which is linked to cardiovascular disease.
Incorporate clean sources of soy into your diet, such as tempeh or
edamame.
Spices And Herbs
Herbs and spices like
basil, rosemary, thyme, oregano, turmeric, peppercorns, ginger, and cinnamon
are loaded with all sorts of antioxidants that have even been found to reduce
pro-inflammatory compounds that build up on meat during grilling. And ginger
and turmeric, in particular, have been linked to joint pain relief. Add them to
marinades, dressings, spice rubs, and teas for a dose of health and flavor.
Sweet Potatoes
Sweet potatoes are high in
vitamins C and E and the carotenoids alpha- and beta-carotene, all of which
reduce inflammation and promote healthy, vibrant skin.
Tea
Green, black, and white teas
contain free radical-fighting catechins, which have recently been associated
with reduced muscle inflammation and a speedier recovery after exercise.
Walnuts
Walnuts contain
alpha-linolenic acid—an omega-3 fatty acid that reduces inflammation and is
associated with a reduced risk of heart disease and diabetes.
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