For years chronic inflammation has been linked to diseases such as Rheumatoid Arthritis, Multiple Sclerosis, and Asthma, but researchers now realize chronic inflammation may be at the very root of such diseases as Heart Attack, Stroke, Diabetes, Cancer, and even Alzheimer’s.
Inflammation is the body's first-aid response in healing itself from some type of damage. This is a good thing. With a cut or a sprain, it is our body's way of coming to the rescue by sending lots of white blood cells to start the healing process. Chronic inflammation in the body is different. It's a condition that occurs when the body's inflammatory process fails to shut down once the healing process is complete.
Consuming a diet high in saturated fats, such as a typical American diet of pizza, burgers, donuts, and fries is thought to be the culprit behind what is confusing our body's inflammatory process. Eating whole foods and foods that are naturally lower in saturated fats play a crucial role in our overall health.
Here are 9 foods that can help fight inflammation in your body.
Broccoli
Broccoli is a virtual disease fighter, rich in such healthy compounds as beta-carotene, vitamin B folate, vitamin C, and the inflammation-fighting flavonoid kaempferol. Broccoli also contains sulforaphane, which experts say helps the body cleanse itself of cancer-causing compounds.
Cherries
Tart cherries are an excellent source of anthocyanins, which may be better at fighting inflammation than aspirin, according to one study conducted by a group of researchers at Michigan State University. Though more research is needed to determine how much of an effect this compound has when consumed as tart cherries or cherry juice, there is no harm in regularly adding cherries, sweet or tart, to your diet.
Cocoa
Cocoa contains anti-inflammatory compounds called flavanols, which are substances that reduce both blood clotting and inflammation in the body. Enjoying a cup or two of hot cocoa per week can help reduce inflammation, particularly if it’s made with soy or almond milk to keep down the drink’s content of saturated fats. Keep in mind, however, that trying to get your cocoa in the form of candy will increase your intake of saturated fats.
Cranberries
Cranberries are a powerhouse food, with studies linking the red berry to such benefits as inhibiting cancerous tumors and lowering bad (LDL) cholesterol. Scientists say the fact that the berries are rich in anti-inflammatory antioxidants contribute to their healthful effects. As a bonus, cranberries also contain tannins, substances that can act as a natural antibacterial agent to fight off urinary tract and E. coli infections.
Extra-Virgin Olive Oil
Extra-virgin olive oil; an unrefined type of olive oil, contains a substance called oleocanthal that interferes with two enzymes (COX-1 and COX-2) involved with inflammation in the body. A 2005 study in the journal Nature found that oleocanthal inhibits inflammation in a way that’s identical to the painkiller ibuprofen.
Grapes
A 2004 study in the medical journal Arteriosclerosis, Thrombosis, and Vascular Biology found that people with stable coronary disease lowered the number of inflammatory markers in their blood by drinking Concord grape juice. This finding was likely due to the presence of resveratrol in the grapes’ skins, which inhibits inflammation and may even help to fight cancer. Eating grapes, and not drinking them, also adds fiber to the grapes’ benefits and eliminates any added sugar.
Red Wine
Red wine contains a compound called resveratrol, which has been found to have both anti-inflammatory and anti-cancer properties. Scientists say the presence of this compound may help explain the so-called “French paradox” as to why the French –who drink red wine with most meals – can eat a diet that’s actually quite high in saturated fats and yet have healthy arteries and hearts. Cheers!
Tea
Generally, any beverage that is high in water content will have anti-inflammatory qualities, and tea is an excellent choice. White tea, oolong, and green tea are full of catechins, antioxidant compounds that reduce artery plaque and inflammation. Tea also has been linked to reduced risks of heart disease, diabetes, and cancer.
Walnuts
Walnuts contain the “plant version” of omega-3 fatty acids, a substance known as ALA, which reduces inflammation in the body. In a 2004 study published in the Journal of Nutrition, scientists found that people who ate at least 2.3 ounces of walnuts and flaxseed (which also contains ALA) daily, had reduced levels of inflammatory markers such as C-reactive protein (CRP), a significant indicator of a person’s risk for heart disease. Adding walnuts to salads and sprinkling flaxseed on oatmeal is a great way to incorporate omega-3 fatty acids into your diet.