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Foods to Reduce Inflammation

Anti-inflammatory foods to add to your grocery list!

Did you know that you can reduce and prevent inflammation by the foods you eat? While those packaged snacks are quick & convenient, they could be the reason your inflammation is not going down. Luckily, simple changes in your diet can help reduce inflammation in the body. Today's blog goes over what inflammation is, foods to reduce inflammation, and inflammatory foods to avoid in your diet. Keep reading to learn more!

Inflammation...

Doctors are finding that inflammation can be reduced or even prevented by the foods we eat. Rest assured, following an anti-inflammatory diet can reduce inflammation and fight it off for good.

Now, we could sit here and list a grocery list of foods to grab and foods to avoid for inflammation, but it's important to understand why certain foods are causing inflammatory problems.

This article will go over what inflammation is, the link between inflammation and the foods we eat, and wrap up with a list of foods to prevent inflammation and inflammatory foods to avoid.

What is inflammation?

You have probably heard of inflammation before. Whether this is discomfort of the joints or even pain in the inner organs, inflammation is not uncommon. Inflammation can be uncomfortable and even painful. Along with that, inflammation can cause damage to healthy cells, tissues and organs, and life-threatening illnesses.

What is inflammation?

Inflammation is your body's defense system. It's the body's way of fighting off and protecting itself from outside invaders. Otherwise known as acute inflammation, some inflammation is good and is a helpful response to injury and infection. However, chronic inflammation is when inflammation builds up for over years and spins out of control. This type of inflammation can be very damaging to to tissue and organs.

Link between inflammation & foods we eat

Inflammation is triggered when the immune system becomes activated when your body recognizes anything that is foreign (Harvard Health, 2021). Foreign invaders such as invading microbe, plant pollen, or chemicals can trigger acute to chronic inflammation.

Additionally, there are many lifestyle factors that contribute to inflammation such as chronic stress, poor sleep, obesity & excess body fat, and sedentary living. However, the biggest factor that can increase inflammation is a diet full of processed foods and refined carbohydrates.

Following an anti-inflammatory diet may be beneficial to help reduce inflammation. This diet favors fruits and vegetables, whole grains, lean protein sources, healthy fats, and foods containing omega-3 fatty acids.

Additionally, we want to preface that indulging in your favorite snacks and meals is okay in moderation; however, following an anti-inflammatory diet discourages consumption of processed foods, red meats, and alcohol. Below is a list of anti-inflammatory foods to add to your diet and inflammation foods to avoid!

Top anti-inflammatory foods:

Foods that are rich in nutrients, provide a range of antioxidants, and contain healthful fats are ideal for fighting inflammation. Fruits and vegetables, whole grains, lean protein, healthy fats, and certain spices all contain anti-inflammatory compounds that may help reduce inflammation.

Anti-inflammatory foods to increase in your diet include:

Berries - contain antioxidants called anthocyanin that have anti-inflammatory effects. They also are high in fiber, vitamins, and minerals.
Avocados - contain potassium, magnesium, fiber, and rich in healthy fats. Also have one compound that reduce inflammation in newly forming skin cells.
Fatty fish - contain a great source of omega-3 fatty acids to help reduce inflammation. Salmon, sardines, herring, and mackerel are all examples of anti-inflammatory fatty fish.
Broccoli - a cruciferous vegetable that has been associated with anti-inflammatory effects and decreased risk of heart disease and cancer. Cauliflower, Brussels sprouts, and kale also contain antioxidants that reduce inflammation.
Tomatoes - contain vitamin C, potassium, and lycopene, which are all beneficial in reducing inflammation.
Grapes - contain anthocyanin andresveratrol that associate with protection against heart inflammation.
Turmeric - a spice that containscurcumin, a powerful anti-inflammatory compound. This spice has been suggested for those with arthritis, diabetes, and other diseases.
Green Tea - contain antioxidants andEGCG, a substance that inhibits inflammation by reducing pro-inflammatory cytokine and damage to fatty acids in the cells.
Dark chocolate - packed with antioxidants to help fight inflammation and reduce disease risk. Also contain flavanols that are responsible for anti-inflammatory effects to keep arteries healthy.
Extra virgin olive oil - a healthy fat that is rich in monounsaturated fats andoleocanthal, an antioxidant that has been compared to anti-inflammatory drugs like ibuprofen.

Foods that increase inflammation:

Refined carbohydrates: pasta, white bread, white rice, crackers, chips, etc..
Processed meats: ham, bacon, hot dogs, packaged deli meat
Trans fats: found in donuts, cakes, pie crusts, frozen pizza, cookies, packaged goods, and margarines
Saturated fats: found in fatty meats, cheese, refined oils
Fried foods: fries, onion rings, fried chicken, mozzarella sticks, breaded wings
Sugar-sweetened beverages:soda, Gatorade, juices, energy drinks
Excess alcohol

The takeaway:

Inflammation can be very unpleasant and can cause various issues such as stiff and achy joints, and pain in the inner organs. Many lifestyle factors can trigger inflammation such as chronic stress, poor sleep, obesity & excess body fat, and sedentary living. However, these symptoms can be reduced or prevented by the power of a healthy diet.

Following an anti-inflammatory diet is highly advised when trying to reduce inflammation in the body. Foods rich in nutrients, antioxidants, whole grains, and lean protein sources.

To keep inflammation down, it's important to follow an anti-inflammatory diet as well as avoiding certain inflammatory foods. Foods such as sugary sodas, refined carbohydrates, fried foods, and excess alcohol are all inflammatory foods to avoid or eliminate from your diet when trying to reduce inflammation.

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Benefits:

Joint Health & Comfort
Supports a Healthy Inflammatory Response
Enhanced Mobility
Pain Relief

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How To Use

Take one serving (2 capsules) daily on an empty stomach.

Manufactured in the USA

Our products are made in cGMP compliant facilities in the United States, using only the best ingredients from domestic & international origins. For us, it's all about quality control - so you can have confidence in your dietary supplements.

JOINT PLUS

Benefits:

Joint Health & Comfort
Supports a Healthy Inflammatory Response
Enhanced Mobility
Pain Relief

How To Use

Take one serving (2 capsules) daily on an empty stomach.

Manufactured in the USA

At AstroFlav, we want the best for our customers. It is our goal to help everyone achieve their fitness goals and steer them in the right direction with trust-worthy advice AND trust-worthy supplements!