Foods that fight inflammation

One of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator.  By following an anti-inflammatory diet you can fight off inflammation for good.

What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That's when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. "Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects," says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Foods that cause inflammation

Try to avoid or limit these foods as much as possible:

• refined carbohydrates, such as white bread and pastries

• french fries and other fried foods

• soda and other sugar-sweetened beverages

• red meat (burgers, steaks) and processed meat (hot dogs, sausage)

• margarine, shortening, and lard

The health risks of inflammatory foods

Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

"Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation," Dr. Hu says. "It's not surprising, since inflammation is an important underlying mechanism for the development of these diseases."

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver. "Some of the food components or ingredients may have independent effects on inflammation over and above the increased caloric intake," Dr. Hu says.

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

• turmeric

• ginger

• raw honey

• tomatoes

• olive oil

• green leafy vegetables, such as spinach, kale, and collards

• nuts like almonds and walnuts

• fatty fish like salmon, mackerel, tuna, and sardines

• fruits such as strawberries, blueberries, cherries, and oranges

Benefits of anti-inflammatory foods

 On the flip side there are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as turmeric, ginger, blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

 Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. It is beneficial not only for reducing the risk of chronic diseases but also for improving mood and overall quality of life.

If you're looking for a diet plan that closely follows the tenets of the anti-inflammatory diet, consider drinking Djamu daily. Its main ingredients are organic turmeric, organic ginger, raw honey, and organic lemon. You can get more info at www.djamu.nyc

In addition to lowering inflammation, a more natural, less processed diet such as Djamu, can have noticeable effects on your physical and emotional health.

(source: Harvard Health Publishing)