Inflammation occurs as a response to viral illness, bacterial infection, trauma and toxins, according to MedlinePlus.com, a service of the National Institutes of Health. Damaged cells release cytokines, bradykinins, histamines and prostaglandins in response to injury. According to the Arthritis Foundation, by eating right, one can reduce inflammation, particularly in the joints.
Fruits
Eating fruit helps decrease inflammation and increase the number of antioxidants in the system. Citrus fruits and strawberries are good sources of vitamin C. Blueberries and other berries also contain flavonoids which protect the body from free radical scavengers. Free radicals are released from cellular metabolism and consist of a oxygen molecule with only one electron attached instead of two. Free radicals encourage the release of cytokines which produce inflammation.
Fish
Eating a diet high in omega-3 fatty acids can help reduce inflammation. Omega-3 fatty acids are found in fish, fish oil, flax seed and walnuts. Eating salmon and other fish high in omega-3 fatty acids two to three times a week can help maintain the antioxidants necessary to reduce inflammation as well as keeping cholesterol in check.
Vegetables
According to the Arthritis Foundation, vegetables contain antioxidants and phytochemicals that decrease the activity of the Cox-2 enzyme that causes inflammation. Vegetables like broccoli, cauliflower and cabbage contain many antioxidants that can reduce the damage of free radicals. Green leafy vegetables also are a great source of vitamin B and folate. Vitamin B and folate are excellent antioxidants and may help reduce inflammation.
Nuts and Whole Grains
Nuts are a rich source of unsaturated fats, vitamins and antioxidants. Diets rich in whole grains can help reduce the inflammatory response as well as maintain blood glucose levels and lower cholesterol. Many valuable vitamins that contribute to the antioxidant load can be found in whole grains such as wheat, oats and cereals. Eating whole grain breads and cereals made from whole grains can help decrease the inflammatory response.
