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Dietary Adjustments to Reduce Inflammation
What you eat has a profound impact on inflammation in the body. Incorporating anti-inflammatory foods and avoiding pro-inflammatory foods can help keep inflammation under control.
Anti-Inflammatory Foods
Include the following foods in your diet to help reduce inflammation:
Fruits and Vegetables
- Berries: Blueberries, strawberries, and raspberries are rich in antioxidants that can reduce inflammation.
- Leafy Greens: Spinach, kale, and Swiss chard are packed with anti-inflammatory compounds.
- Tomatoes: High in lycopene, which has anti-inflammatory properties.
- Broccoli: Contains sulforaphane, an antioxidant that fights inflammation.
Healthy Fats
- Olive Oil: Extra virgin olive oil contains oleocanthal, which has anti-inflammatory effects.
- Avocados: Rich in monounsaturated fats and antioxidants.
- Nuts: Almonds, walnuts, and other nuts are high in healthy fats and antioxidants.
- Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which reduce inflammation.
Whole Grains
- Quinoa: A high-protein grain that contains anti-inflammatory compounds.
- Brown Rice: Provides fiber and nutrients that can help reduce inflammation.
- Oats: Rich in fiber and antioxidants that fight inflammation.
Spices and Herbs
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
- Ginger: Has anti-inflammatory and antioxidant effects.
- Garlic: Contains sulfur compounds that reduce inflammation.
- Cinnamon: Has antioxidant properties that help reduce inflammation.
Pro-Inflammatory Foods to Avoid
Certain foods can trigger or exacerbate inflammation. Avoid or limit the following:
Processed Foods
- Refined Carbohydrates: White bread, pastries, and other refined carbs can increase inflammation.
- Processed Meats: Bacon, sausages, and other processed meats contain inflammatory compounds.
- Trans Fats: Found in margarine, fried foods, and many processed snacks.
Sugary Foods and Beverages
- Sugary Drinks: Sodas and other sweetened beverages can increase inflammation.
- Candy and Sweets: High sugar intake is linked to increased inflammation.
- Baked Goods: Cakes, cookies, and pastries often contain high levels of sugar and unhealthy fats.
Excessive Alcohol
While moderate alcohol consumption may have some health benefits, excessive drinking can increase inflammation. Limit alcohol intake to one drink per day for women and two drinks per day for men.
