Benefits of an Anti-Inflammatory Diet

Inflammation is the body’s normal reaction to infection or injury, however chronic inflammation can lead to disease and diminished vitality. The signs of inflammation are swelling, redness, and pain. Chronic inflammation has been attributed as a cause for heart disease, cancer, and Alzheimer's disease and causes permanent damage to joints, arteries, and even the brain. Many autoimmune diseases are attributed to inflammatory responses, as well.

Known treatments for inflammation call for rest, stretching, and light exercise, but simple dietary changes can significantly reduce inflammation and increase health. Exercise is known to be an effective way to reduce inflammation, and now scientific research has shown that various foods can both cause inflammation or reduce it.

Obesity can cause an inflammatory response in the body, as the fat tissue regulates hormones, especially the three metabolic hormones leptin, resistin and adiponectin that control appetite, insulin resistance and sensitivity.

Foods that cause inflammation include sugar, high-fat meats, food additives such as nitrates, and saturated fats. Hydrogenated vegetable oils such as those found in margarines are especially damaging, as are all simple sugars, including corn sweeteners. It is best to avoid these foods as much as possible and replace them with healthy alternatives.

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Anti-Inflammatory Foods
The following food choices contribute to reduced inflammation.

1. Omega 3-fatty acids are found in cold water fish, walnuts, flax seeds, olive oil and dark greens such as spinach and kale. Salmon is an excellent source of Omega-3s.
2. Cod liver oil can reverse the destruction of joint cartilage according to recent research at the Cardiff University in Britain. Cod Liver Oil contains essential fatty acids and other omega-3, as well as vitamin D. The research shows that the Vitamin D in the Cod Liver Oil helps heal the inflammation and speed recovery to joints.
3. Cherries and berries contain anthocyanins, and studies have shown that they can reduce inflammatory pain up to ten times better than aspirin or ibuprofen. Berries contain anti-inflammatory phytochemicals. Research with cherry extract showed it stopped inflammation ten times better than aspirin.
4. Protein. Inflammatory diseases require amino acids to repair tissue and keep it healthy. For that reason, an increase in the intake of protein reduces inflammation. Lean protein sources, such as fish or soy are advised, as are beans and legumes.
5. Quercetin is found in the skin of oranges, grapefruits and in apple and red onion skins. It can also be purchased as a dietary supplement. has strong anti-inflammatory properties.
6. Dark chocolate has been shown to have an anti-inflammatory action and to reduce atherosclerosis. This is because of the flavanols in chocolate act on the mechanisms in the body that cause inflammation: cytokines, eicosanoids, and nitric oxide. Because of these actions, chocolate consumption aids in heart health.
7. Tomatoes, potatoes and eggplant have been sited as being bad for arthritis but new research shows these claims may be unfounded. In fact, the lycopene in tomatoes may even be beneficial
8. Green tea reduces the risk of infection and repairs immune function. Researchers have discovered a compound in green tea inhibits cancer cells and lowers total cholesterol levels.
9. Nuts provide the nutrient selenium, which helps limit oxidative damage. One ounce of Brazil nuts contains over 500 mcg of selenium.
10. Herbs. Numerous herbs that reduce inflammation include cinnamon, garlic, and turmeric.

Anti-Inflammatory Diet
Simple dietary changes can reduce the risk of chronic disease and tissue damage. The basis of an anti-inflammatory diet is fruits and vegetables. Add to that limited amounts of whole gains, and healthy fish and seafood. Healthy fats from fish and nuts replace saturated fats, and green tea and spices add variety and healthy nutrients. Reducing inflammation with these simple dietary changes leads to better health, disease prevention and increased vitality.

 

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