Inflammation can be damaging to the body in the long run, therefore it is important to reduce inflammation and protect the body. One good way is by consuming a healthy diet filled with foods that help to fight inflammation.
Why Is Diet Important in Fighting Inflammation?
Diet plays a huge role in overall health. It helps to control weight and provides the body with the nutrients and energy it needs to function optimally. A good diet can also help to fight inflammation and as a result reduce pain, swelling, and joint issues. For older adults, this is important to aid mobility and reduce the risk of falls and injuries. Other symptoms of inflammation include:
- Joint and muscle stiffness
- Fever
- Chills
- Headaches
- Fatigue
It may be challenging to handle daily tasks when you have acute or chronic inflammation. You can consider joining a senior living community to get the support you need from a professional team.
Here are some foods to eat to reduce inflammation:
Fruits and Vegetables
As fruits and vegetables are good sources of antioxidants and polyphenols, both of which help to reduce inflammation. It is always best to consume a wide variety of fruits and vegetables in different colors to get a wide range of nutrients that can help fight inflammation. Here is a breakdown of colors and the beneficial phytonutrients they contain:
- Green: green fruits and vegetables contain chemicals that inhibit cancer-causing compounds called carcinogens. Examples include spinach and kiwi.
- Red: red foods contain carotenoid lycopene which protects against damaging free radicals which can cause heart and lung disease. Examples are tomatoes and strawberries
- Orange and yellow: good source of beta cryptothanxin which helps prevent heart disease. Examples are carrots and mangoes.
- Blue and purple: good sources of anthocyanin which helps prevent blood clots and delay cell aging. Examples include blueberries and eggplant
Consuming lots of fruits and vegetables also helps to reduce weight which is also the main factor in fighting inflammation.
Fatty Fish
Fatty fish contains food fats such as omega-3 fatty acids. Omega-3 fatty acids such as DHA and EPA are absorbed by the body and converted into resolvins and protectins which produce anti-inflammatory effects on the body. The best sources of omega-3 fatty acids are:
- Salmon
- Sardines
- Mackerel
- Anchovies
- Herring
Green Tea
Green tea has many benefits for the body, including reducing the risk of obesity, Alzheimer’s disease, and heart disease. It is loaded with antioxidants to help fight inflammation and a polyphenol epigallocatechin-3-gallate (EGCG). ECGG works to reduce inflammation by decreasing the production of cytokines and preventing cell damage.
Enjoy a cup of unsweetened green tea every morning or during tea time to reap the anti-inflammatory benefits green tea has to offer. Green tea with no sugar and other add-ons are zero calories so they help with weight loss as well.
To sum up, anti-inflammatory foods such as fruits and vegetables, fatty fish, and drinking green tea, can help the body fight inflammation.
