Design Your Diet to Fight Inflammation

Design Your Diet to Fight Inflammation

Health experts agree that inflammation is the root cause of most chronic diseases. It contributes to obesity, chronic pain, cardiovascular problems, and brain disorders. Even though inflammation is a normal biological reaction, too much of it can be harmful.

Under normal conditions, inflammation helps your body heal faster and fight infections. Sometimes, it gets out of control and triggers a chain reaction in your system. Your immune cells become overactive, your hormone levels begin to fluctuate, and your body can no longer fight diseases.

The good news is that you can prevent and reduce inflammation through lifestyle changes. Your diet is particularly important. Some foods have natural anti-inflammatory and immune-boosting properties. Others trigger inflammation and weaken your immune system.

Whether you’re struggling with this issue or looking to prevent it, dietary changes are a must. Eat more of these foods to fight inflammation naturally:

Blueberries

These tiny fruits contain quercetin, a flavonoid that keeps inflammation at bay. It also boasts strong antioxidant effects, protecting your cells from free radicals.

Researchers have linked quercetin to a lower risk of allergies, heart disease, rheumatoid arthritis, and even cancer. To reap its benefits, replace your go-to snacks with blueberries.

Ginger

The gingerols found in this root possess antibacterial, antioxidant, and anti-inflammatory properties. These natural compounds block the certain enzymes and genes that promote inflammation. Plus, ginger soothes the digestive tract and supports immune function.

For best results, consume this plant raw. Cooking reduces its nutritional value. Add ginger to smoothies, salads, tea, and green juices.

Salmon

Omega-3 essential fatty acids are known for their ability to fight inflammation. These fats occur naturally in salmon, mackerel, tuna, avocado, olive oil, nuts, and seeds. Salmon is one of the best sources of omega-3s. Additionally, it’s high in protein and has zero carbs.

When consumed regularly, salmon can ward off inflammatory diseases, improve brain function, and regulate appetite. If you afford, opt for wild-caught salmon as it has a higher nutritional value compared to farmed fish.

Coconut Oil

This superfood scavenges oxidative stress and fights inflammation just as well as prescription drugs, but without the side effects. Its benefits are due to the high content of medium chain triglycerides (MCTs), which promote health and well-being.

Add virgin coconut oil to your morning coffee, use it in smoothies, or cook with it. Its rich flavor will delight your senses, while the disease-fighting compounds will boost your health.

What to Avoid

Eating the right foods isn’t enough to suppress inflammation. You also need to avoid inflammatory foods, such as sugar, trans fats, fried foods, and refined carbs. It’s no coincidence that the same foods that promote inflammation are considered harmful to our health.

Considering these aspects, clean eating should be your priority. Once you clean up your diet, your body will naturally regulate its inflammatory processes. Steer clear of any foods that come out of a box or have more than five ingredients. Whole, natural foods don’t even have a label.

To speed up healing, load up on healthy fats, magnesium, antioxidants, and vitamin C. Spice up your meals with chili peppers, turmeric, and ginger. Drink green tea between meals to help your body fight inflammation.