Anti-Inflammatory Foods

Anti-Inflammatory Foods

by Clarke & Company Benefits Posted on: July 1, 2013Categories: LiveWell 24/7   

Inflammation is part of the body’s immune response; without it, we can’t heal. But when it’s out of control—as in rheumatoid arthritis—it can damage the body. Plus, it’s thought to play a role in obesity, heart disease, and cancer. Foods high in sugar and saturated fat can spur inflammation. Other foods may curb inflammation. Add these items to your plate today.

Fatty Fish

Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least.

Whole Grains

Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown toreduce levels of C-reactive protein, a marker of inflammation in the blood, and they usually have less added sugar.

Dark Leafy Greens

Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.

Soybeans

Several studies have suggested that isoflavones, estrogen-like compounds found in soy products, may help lower CRP and inflammation levels in women—and a 2007 animal study published in the Journal of Inflammation found that isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice.

Peppers

Peppers, however, are nightshade vegetables—which some doctors and patients believe can exasperate inflammation in people with rheumatoid arthritis.

Tomatoes

Tomatoes, another nightshade veggie, may also help reduce inflammation in some people. Juicy red tomatoes, specifically, are rich in lycopene, which has been show to reduce imflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce is a great option.