5 Foods That Fight Inflammation (Slideshow)
November 8, 2013
5 foods with inflammation-fighting powers
Fatty fish that are high in omega-3 fatty acids, like salmon, tuna, and herring. Omega-3 fatty acids are “good fats” which help decrease “bad” cholesterol. You can also get your omega-3’s from fish-oil supplements. By eating fish twice a week you can get the essential fatty acids that you need.
Extra-Virgin Olive Oil
Extra-virgin olive oil contains a ton of health-promoting nutrients. Studies show that there is a compound in olive oil, oleocanthal, which stops the production of the chemicals that cause inflammation. In a recent study, researchers also found that 4 teaspoons of extra-virgin olive oil per day for 12 weeks acted as an anti-inflammatory drug.
Eating whole grains, in lieu of refined grains, can help fight inflammation due to their high levels of fiber. Fiber has the ability to lower levels of CRP, or C-reactive protein, which is an indicator of inflammation in the body. Whole grains also have an antioxidant called selenium, which assists in fighting inflammation.
Dark Leafy Greens
Kale, spinach, broccoli, and other leafy greens have high concentrations of vitamins that fight disease. Specifically vitamin E, which has been shown to protect the body from cytokines (a pro-inflammatory molecule). The flavonoids and carotenoids that give leafy greens their color are also antioxidants, an important component of an inflammation-fighting diet.
Low-fat and nonfat dairy has been shown to reduce gut inflammation due to its high levels of calcium and vitamin D. However, if you have a lactose allergy, eating dairy could contribute to inflammation.