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Health & Fit 7 Most Anti-Inflammatory Foods

20:00  02 april  2018
20:00  02 april  2018 Source:   time.com

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Chronic inflammation can lead to weight gain and disease. This article lists 13 foods that have powerful anti - inflammatory effects. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease (1).

Most anti - inflammatory foods are also rich in antioxidants – think leafy greens and bright berries. Many are also high fiber and and full of omega 3s. Salmon, sardines and the fish oil derived from them are all amazing foods for fighting inflammation. They offer a high concentration of omega-3s

a close up of many different types of fruit © Lucas Zarebinski (6) The following story is excerpted from TIME’s special edition, 100 Most Healing Foods, which is available in stores, at the Meredith Shop and at Amazon.

Inflammation is our body’s healthy response to fighting disease. But when it gets out of hand, inflammation can become chronic and lead to a whole host of health problems, from autoimmune diseases to cancer. Foods high in sugar and saturated fat are thought to contribute to inflammation, which is why some people who have inflammatory conditions and autoimmune disorders try out low-sugar diets. On the flip side, there are also foods to pile onto your plate that may actually tamp down inflammation. Read on for the latest science on anti-inflammatory options, plus how to enjoy these picks.

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Fit these anti - inflammatory foods into your diet, and you'll be on your way to a leaner, happier you. And if you need a more rigid plan with quick and easy recipes, pick up your copy of The 14-Day Anti - Inflammatory Diet to heal your gut, prevent disease, and slow aging—one bite at a time.

Combat inflammation naturally with these anti - inflammatory foods . The hotter your internal inflammatory fire is burning, the more likely you How do you know if you’re chronically inflamed? If you are overweight, obese, eat a high-carb diet or have excess belly fat, the fires of inflammation will

Bell peppers

a plate of food with broccoli © Lucas Zarebinski How to eat them: Chop up bell peppers and serve them with hummus or drizzled with a little red-wine vinegar, salt and pepper.

Why they’re good for you: Bell peppers—especially the bright-red ones—are high in antioxidants and low in starch. Similar to spicy peppers, sweet bell peppers contain the chemical compound capsaicin, which is known to help reduce inflammation and potentially even pain.

Pears

a pear orange and apple © Lucas Zarebinski How to eat them: Slice up pears and add them to a salad with walnuts and a soft cheese.

Why they’re good for you: If you’re concerned about inflammation (say, if you have arthritis or diabetes), eating high-fiber foods like pears is a natural way to fight the problem. Fiber-rich diets contribute to a healthy microbiome and promote satiety—helpful when trying to lose weight.

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Table of Contents: Inflammation is the root of many dangerous diseases that are destroying our bodies, causing us pain, and making us sick -- heart disease, diabetes, cancer, arthritis, and Alzheimer's to name a few.

These healing foods attack inflammation by increasing the concentration of beneficial bacteria in your gut, turning off inflammatory genes, and decreasing What researchers have noted is that many anti - inflammatory foods act not necessarily by reducing inflammation directly, but by alleviating

Mackerel

a fish swimming under water © Lucas Zarebinski How to eat it: This fish is a Mediterranean staple. Roast a fillet of mackerel (or the whole fish if you’re adventurous) with a generous helping of herbs, olive oil and lemon.

Why it’s good for you: The high fat in mackerel helps fight diseases characterized by high inflammation, like heart disease and Alzheimer’s. Mackerel is also a source of vitamins B12 and D, the latter of which can be hard to find naturally in foods. Vitamin D is important for maintaining strong bones and immune-system function, as well as helping the body absorb calcium.

Spinach

a close up of a flower © Lucas Zarebinski How to eat it: Make a spinach salad with a high-fat food like avocado in order to take full advantage of the veggie’s nutrients.

Why it’s good for you: Spinach deserves its reputation as a power food. It is a good source of vitamin E, which may help protect the body from inflammation-causing molecules called cytokines. The dark color lets you know that it is nutrient- dense, like other leafy greens.

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The following foods have anti - inflammatory properties that can help support our healthy Inflammation response. 2/9 Berries When it comes to anti - inflammatory fruits Our body is constantly regulating our levels of Inflammation to help keep us functioning at our best. The following foods have

Anti - inflammatory diets have been shown to improve physical recovery time and reduce the risk of many chronic illnesses and diseases. While there are many different anti - inflammatory diets to choose from, there are several types of food that can be found in most .

Black tea

  7 Most Anti-Inflammatory Foods © Lucas Zarebinski How to drink it: Black tea tastes great on its own as well as with a bit of milk and honey, or you can add some lemon and pomegranate juice for a refreshing beverage.

Why it’s good for you: Green tea usually gets all the attention, but black tea (which comes from the same plant) also has benefits. Drinking black tea may help keep arteries open, and it contains antioxidants that are known to protect cells from damage. One study linked black tea to a substantially lower risk of ovarian cancer.

Buckwheat

  7 Most Anti-Inflammatory Foods © Lucas Zarebinski How to eat it: Buckwheat is used to make soba noodles, which you can get in grocery stores and use in soups. You can also buy the grain on its own and eat it in place of rice.

Why it’s good for you: Eating grains may reduce blood levels of a marker for inflammation called C-reactive protein. Buckwheat is also gluten-free, making it a safe option for people with celiac disease (double-check labels, though).

Pomegranate seeds

a close up of a red fruit © Lucas Zarebinski How to eat them: Many grocery stores sell prepackaged pomegranate seeds, but if you want to start with the full fruit, cut it in half and spoon the seeds into a bowl to munch on or add to salads.

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Why they’re good for you: Pomegranate seeds are a good source of antioxidants that can lower both cholesterol and blood pressure. In fact, experts think that a compound in them called punicalagin targets inflammation in the brain, which could help slow the progression of brain-related decline.

a close up of many different types of food © Provided by TIME Inc.

Gallery: 11 things you need to know about the anti-inflammatory diet (courtesy Good Housekeeping) Salmon and Salad: <p>Anti-inflammatory foods are <span href=getting tons of hype these days. In fact, just about everyone is using the term "inflammation," from your cardiologist to Tom and Gisele! But keep your baloney detector on. This is what anti-inflammatory diets actually are - and aren't - all about.

" src="/upload/images/real/2018/04/02/salmon-and-salad-p-anti-inflammatory-foods-are-a-href-http-www-goodhousekeeping-com-health-diet-nutr_601818_.jpg?content=1" /> 11 Things You Need to Know About the Anti-Inflammatory Diet

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