Inflammation naturally occurs in the body and can protect against certain illnesses. However, a number of serious diseases are caused or worsened by too much inflammation. These conditions include arthritis, certain cardiovascular diseases, gastrointestinal disorders and acne. Fortunately, there is a variety of natural foods and supplements that can reduce inflammation.
Benefits
Medical treatments and prescription medications are available to treat inflammatory conditions. Since many inflammatory conditions are chronic, medicine only alleviates the symptoms but doesn't prevent them from returning. In these cases lifestyle changes--like a balanced diet rich in anti-inflammatory vitamins and foods--are often very effective for reducing reoccurrences.
Types of Food
Foods that contain polyunsatured and monounsatured fats, also known as good fats, can reduce inflammation. According to an article in "Fitness" magazine titled New Lifesaving Foods: The Anti-Inflammation Diet, these foods include fish--especially fatty fish like salmon--canola oil, nuts, olive oil and avocados.
Antioxidant rich foods like dark fruits, vegetables and red wine also reduce inflammation. Vitamins A, C and E are the best antioxidants in terms of reducing inflammation. According to the USDA, the Agricultural Research Service conducted a study where participants consumed 45 Bing cherries every morning. The study found that cherries are one of the best anti-inflammatory fruits. The study focused specifically on gout, but researchers believe cherries can lessen the severity of other inflammatory diseases as well.
Certain spices like ginger have concentrated amounts of vitamins which gives them anti-inflammatory properties according to the World's Healthiest Foods. Ginger can be purchased fresh or dried. It tastes great as an herbal tea or when added to baked goods or salad dressings.
Supplements
A balanced diet should always be the first line of defense, but supplements can be beneficial in treating inflammation as well. Omega-3 fatty acids are available in liquid and pill form. They're typically marketed as fish oil or cod liver oil. Flaxseed supplements also reduce inflammation, but they're more difficult for some people to absorb. In terms of vitamins, a multivitamin is typically the best bet because it delivers a variety of antioxidants. These supplements can be found at most local drug or health food stores.
Serving
It's best to consume a variety of anti-inflammatory foods. In terms of healthy fat, the American Heart Association recommends consuming at least 2 servings of baked or grilled fish per week. A 3 oz. portion--about the size of a deck of cards--is considered 1 serving. Cook the fish with olive oil and snack on 1 serving of unsalted nuts to consume enough healthy fat every day.
Antioxidants are a staple in an anti-inflammatory diet as well. The USDA Food Pyramid recommends that healthy adults consume 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables daily. Try to vary the type of fruit and vegetables consumed. Typically, the darker the color the more antioxidants the fruit or veggie contains.
Warning
Since fish is high in mercury and other contaminants, do not exceed more than three servings per week. Young children and pregnant women should consume even less. Talk to a health care provider about how much is right on an individual basis. Anyone starting a new supplement should also talk to a health care provider before use about dosing instructions and any possible side effects.
