April 12, 2016 mdchino

Top 5 Foods that Fight Inflammation

Sources of omega 3 fatty acids.

Many of the most common and deadly disease are caused by inflammation in the body. And while we typically think of medications we can take to reduce the symptoms of these diseases, your grocery store might actually offer some valuable prevention. Try the following five anti-inflammatory foods to reduce your risk of disease such as diabetes, heart disease, cancer, arthritis, and Alzheimer’s.

Avocados. These might just be the perfect fruit. Avocados are low in sugar, high in fiber, and contain plenty of potassium and lutein which lower blood pressure and control oxidative stress. They also contain the “good” fat – monounsaturated fat – but since fat is also high in calories, don’t go too crazy with the guacamole. Keep in mind that balance is key.

Kale. Vitamins A and C are antioxidants that reduce inflammation in the body, and kale is full of them! It’s also a source of vitamin K, which keeps your bones healthy and aids in blood clotting. A one-cup serving of kale provides your body with healthy levels of these nutrients.

Ginger. Some foods contain trace compounds that perform important functions in the body. One of these is ginger, which contains gingerols, shogaol, and paradols that reduce free radicals and prevents inflammation. Ginger has also been used to ease muscle pains, such as those you experience after a tough workout.

Nuts and seeds. They might be tiny, but nuts and seeds pack a healthy dose of anti-inflammatory omega-3 fatty acids and vitamin E. Try flax, chia, or hulled hemp seeds for a nutritious snack that can help you fight diabetes and heart disease.

Blueberries. Blueberries actually earn their deep coloration through a high concentration of anthocyanins, which limit oxidative stress and boost immune cells in the body. And since freezing blueberries does not reduce their super powers, you can store large quantities for use in smoothies, whole-grain pancakes, salads, and more.

Bonus Superfood: You probably noticed that all of these anti-inflammatory superfoods come from the produce section. As a treat, head on over to the candy aisle and pick up a bar of dark chocolate. Dark chocolate is a good source of anti-inflammatory flavonoids; just take it easy on the serving sizes!

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