Inflammation helps your body to heal from injuries or fight infection but excessive inflammation can lead to health problems. Inflammation plays a significant role in the development of diseases such as inflammatory bowel disease, rheumatoid arthritis, coronary heart disease, diabetes, asthma, lupus, cancer, dementia, cystic fibrosis and multiple sclerosis, according to MayoClinic.com. A diet centered on anti-inflammatory food sources such as vegetables, fruits and whole grains can ease inflammation.
Whole Grains
Food sources such as cake, white bread, soda, candy and other refined carbohydrates can increase cytokines or inflammatory proteins that can worsen inflammatory diseases such as arthritis, diabetes and other autoimmune diseases. According to Thomas Jefferson University, small amounts of cytokines are released when you consume whole grain products such as bulgur, spelt, oats, brown rice, wild rice, multigrain breads and whole grain pastas.
Seafood
Omega-3 fatty acids, also known as polyunsaturated fat, helps treat inflammation by balancing dietary fats in your body. Although all fish contain omega-3 fatty acids, the ones packed with the most nutrients include Bluefin tuna, mackerel, wild salmon, herring, rainbow trout and European canned anchovies, reports the University of Michigan. The University of Maryland suggests eating a form of fish at least two times a week.
Vegetables and Fruits
Most vegetables and fruits are very rich in antioxidants, naturally occurring substances that reduce cell damage that can potentially lead to body inflammation. Berries, cauliflower, broccoli, spinach, collard greens and other vegetables and fruits aids in reducing inflammation in the body. Vegetables and fruits are also low in calories and fat that can aid in weight management, reports Harvard Medical School Family Health Guide.
Other Foods
Spices such as ginger, pepper, garlic and turmeric, and nuts such as peanuts, walnuts and nuts can contribute to inflammation reduction, notes the Harvard Medical School Family Health Guide. Red wine, cocoa products, dark chocolate, green tea and other antioxidant packed beverages and foods may help guard against inflammatory conditions.
References
- Harvard Medical School Family Health Guide: What You Eat Can Fuel or Cool Inflammation
- University of Michigan: Healing Foods Pyramid
- Thomas Jefferson University: Therapeutic Diets in Clinical Practice: An Anti-Inflammatory Diet and Other Dietary Approaches
- "Journal of the American College of Nutrition"; Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases; A. Simopoulos; 2002
- University of Maryland Medical Center: Omega 3 Fatty Acids
