Foods with anti-inflammatory properties, such as fruits, vegetables, whole grains and healthy fats, are known to prevent or help treat symptoms of conditions such as arthritis, heart disease and certain forms of cancer. Since foods that help alleviate inflammation are also rich in nutrients, a diet based upon them can improve your health in numerous ways.
Fruits and Vegetables
Fruits and vegetables contain phytonutrients---potent, plant-based nutrients that magnify the positive effects of vitamins and help reduce inflammation. Natural health expert, Andrew Weil, M.D., suggests intake of a variety of colorful fruits, vegetables and mushrooms to reap the best protection from age-related inflammatory diseases, such as arthritis, heart disease and cancer. Foods such as berries, tomatoes, oranges, tangerines, bananas, spinach, kale and mustard greens may prove particularly helpful in alleviating inflammation, as well as strengthening the immune system, as they are dense in disease-fighting antioxidants. Incorporate an assortment of fresh, colorful fruits and vegetables into your diet on a daily basis to reap the most anti-inflammatory benefits.
Whole Grains and Starchy Vegetables
Whole grains, such as oats, barley, bulgur, whole wheat, spelt, brown rice and wild rice may also help prevent or reduce inflammation symptoms. Weil suggests avoiding refined or processed grains, such as those found in enriched breads, pastas, cereals and snack foods, as such foods are known to exacerbate pain and swelling associated with inflammation. Replace these foods with nutrient-rich whole grains and starchy vegetables, such as sweet potato and squash, which provide valuable vitamins, minerals, antioxidants and dietary fiber---another important factor in reducing inflammation.
Whole grains and starchy vegetables are also low-glycemic, meaning they have a mild effect on blood sugar levels. For this reason, consuming such foods regularly can help you maintain proper energy, manage your appetite and prevent blood sugar imbalances in those with conditions such as diabetes. Consume a variety of whole grains and starchy vegetables routinely for optimum results.
Fish, Nuts and Seeds
Fatty fish, such as salmon, anchovies, sardines, trout and mackerel, provide the body with omega-3 fatty acids---essential fats the body can't produce on its own. Omega-3 fats are also associated with reduced inflammation and improved cardiovascular health. According to the Cleveland Clinic, an effective anti-inflammatory diet is devoid of meat, dairy products, butter and margarine---foods known to increase inflammation. Instead, seek fats and protein from nuts, seeds and fatty fish. If you do not consume fatty fish regularly, seek omega-3 fats in other available sources, which include ground flax seeds, flax seed oil, walnuts, walnut oil and canola oil. Incorporate modest amounts of healthy fat into most meals and snacks, as they aid in nutrient-absorption. A variety of nuts, seeds and fish is recommended, consumed on a consistent basis, for best results.
