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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 and resveratrol that associate with protection against heart inflammation.

    • Turmeric - a spice that contains curcumin, a powerful anti-inflammatory compound. This spice has been suggested for those with arthritis, diabetes, and other diseases.

    • Green Tea - contain antioxidants and EGCG, 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 and oleocanthal, 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.

    Joint Plus - Inflammation Support

    JOINT PLUS

    Introducing our Joint Plus supplement, a groundbreaking solution for joint health that sets a new standard. With a powerful blend of high-quality ingredients, this product is designed to improve joint health and comfort while supporting a healthy inflammatory response.

    Benefits:

    • Joint Health & Comfort

    • Supports a Healthy Inflammatory Response

    • Enhanced Mobility

    • Pain Relief

    Joint Plus is composed of proven ingredients that work together to provide exceptional joint support. The combination of MicroActive Curcumin®, Quercefit®, AprèsFlex®, and Collagen Type II delivers outstanding results.

    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

    Introducing our Joint Plus supplement, a groundbreaking solution for joint health that sets a new standard. With a powerful blend of high-quality ingredients, this product is designed to improve joint health and comfort while supporting a healthy inflammatory response.

    Benefits:

    • Joint Health & Comfort

    • Supports a Healthy Inflammatory Response

    • Enhanced Mobility

    • Pain Relief

    Joint Plus is composed of proven ingredients that work together to provide exceptional joint support. The combination of MicroActive Curcumin®, Quercefit®, AprèsFlex®, and Collagen Type II delivers outstanding results.

    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.

    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!

    Related Articles

    Common Causes of Joint Pain & Inflammation

    Click here to read!

    Joint Plus: Improve Mobility & Decrease Inflammation

    Click here to read!

    How to Reduce Inflammation Naturally

    Click here to read!

    RESOURCES

    Foods that fight inflammation. Harvard Health. (2021, November 16). https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

    What is the anti-inflammatory diet? - journal of the American dietetic ... (n.d.). https://www.jandonline.org/article/S0002-8223(10)01555-5/fulltext

    Wartenberg, L. (2023, May 23). The 13 most anti-inflammatory foods you can eat. Healthline. https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_6

    ncbi.nlm.nih.gov/pmc/articles/PMC8572027/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213726/

    Dayna Pembroke

    July 17, 2023

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