Reducing Inflammation with Food

    Inflammation occurs when the body works to fight infection or heal an injury. When inflammation occurs often or remains for a long period of time, it might damage the body’s DNA which causes the body to be more susceptible to other chronic conditions. Although inflammation-reducing diets are still being studied, there are nutrients that can support the immune system and help manage inflammation. These nutrients can be found in fruits and vegetables as well as healthy fats such as monounsaturated fats and omega-3 fatty acids found in foods like oils, nuts, and fish. Highly processed foods, on the other hand, are high in saturated fat and trans fat, and they may cause an increase in inflammation. According to the article, in studies conducted with animals, it has been found that dark chocolate, red wine, green tea, turmeric, and ginger may help reduce inflammation. However, it is unknown what the results would look like if the study is conducted on humans. The amounts of these foods and how often they need to be eaten is unknown as well. The article states, “For now, the best advice is to adopt a healthy eating style.” The first tip is to eat fruits and vegetables with every meal (preferably half of the plate). Different colors, forms, and subgroups of fruits and vegetables should all be incorporated over time. The second tip is all about protein which should be consumed every day. Seafood, meatless protein sources, leaner protein sources, low-fat or fat-free dairy products, and minimally or unprocessed protein sources are all encouraged. The third tip is about choosing healthy fats such as foods rich in monounsaturated fats and omega-3 fatty acids like oils, salmon/fatty fish, nuts, and seeds. Foods containing high amounts of hydrogenated oil and saturated fat should be minimized. The fourth tip encourages consumers to eat whole grain flour and cereals as well as eat a variety of whole grains. Some examples of whole grains are brown rice, quinoa, millet, and wheat berries. The fifth tip encourages consumers to add flavor to their dishes using fresh herbs and spices. The article concludes with non-dietary lifestyle factors that could also affect inflammation in the body. The article suggests getting an appropriate amount of sleep, performing moderate-intensity exercise for thirty minutes to an hour most days of the week, and maintaining a healthy weight. 

Source: https://www.eatright.org/health/health-conditions/arthritis-and-inflammation/can-diet-help-with-inflammation.