The inflammatory response plays an important role in protecting the body from harmful invaders such as bacteria. However, inflammation occurs without the presence of these triggers or becomes a chronic condition. A host of problems can result from an unnecessary inflammatory response, including arthritis, skin conditions like rosacea, autoimmune diseases and even more serious illnesses such as cancer. The foods you eat can influence the inflammatory response in your body, reducing the damage inflammation imposes on the body. This however, is only one piece of the puzzle and you must engage in other healthful choices.
The Right Fats
Physician, author and alternative medicine expert Dr. Andrew Weil recommends eating the right kinds of fats to reduce inflammation in the body. Foods rich in healthful fats such as omega-3 fatty acids can counteract the release of chemicals that promote inflammation in the body. Increase your intake of fatty fish such as salmon, mackerel, sardines and herring, flaxseed, hempseed, nuts--particularly walnuts, olive and canola oil. Omega-6 fatty acids contain chemicals that can induce the inflammatory response in the body. While your body needs both of these fats, Weil notes that the typical diet contains way too much of this type of fat and not enough of Omega-3 fatty acids. Decrease your intake processed foods and fast foods as they typically contain high amounts of omega-6 fatty acids in the form of soybean oil, sunflower oil, cottonseed oil, corn oil and mixed vegetable oils.
Additionally, you want to significantly reduce or even eliminate your intake of margarine, vegetable shortening and partially hydrogenated oils, more commonly known as trans fats. Animal fats also promote inflammation in the body.
Increasing Intake of Nonanimal Proteins
Cutting back on animal fats will reduce inflammation in the body. This means you need to increase your intake of nonanimal proteins so you get enough of this vital nutrient. Nonanimal proteins also have other anti-inflammatory benefits to boot. Good sources include whole soy foods such as tofu and tempeh, whole grains such as brown rice and oatmeal, quinoa, beans, seeds, nuts and legumes.
Keeping Blood Sugar Steady
Your body uses carbohydrates to make glucose, a type of sugar that provides energy to the cells. Excess amounts of this blood sugar can trigger an inflammatory response in the body. Avoiding spikes in the amount of glucose in the body and maintaining a steady level can abate this. This means avoiding simple sugar foods that get absorbed quickly by the body, including ice cream, cookies, candy, refined white-flour foods and sugary drinks. Also, eating a combination of carbohydrates, fats and proteins at each meal can slow the absorption of carbohydrates into the bloodstream, promoting a steady release of glucose.
Fruits and Vegetables
Fruits and vegetables represent the richest source of antioxidants. Eat the gamut of colors to ensure you get the full range of these beneficial nutrients. Particularly beneficial sources include tomatoes, berries, dark, leafy greens and yellow and orange fruits and vegetables.
Foods Rich in Vitamin B-6
A study published in the February 2010 Journal of Clinical Nutrition found that vitamin B-6 plays a role in reducing inflammation in the body. Whole grain breads and cereals represent the richest source of vitamin B-6. Other sources include oatmeal, bananas, sunflower seeds, trout, salmon, tuna, lima beans, avocado, spinach and wheat bran.
References
- Drweil.com: Influencing Inflammation
- American Journal of Clinical Nutrition:Association of Association of Vitamin B-6 Status with Inflammation, Oxidative Stress, and Chronic Inflammatory Conditions
- Drweil.com: Anti-inflammatory Diet Tips
- National Institutes of Health: Dietary Supplement Fact Sheet Vitamin B-6
