HealthyFoods Reduce INFLAMMATION
Fatty fish Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways. In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least. Dark Leafy Greens Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves. Nuts Another source of inflammation-fighting healthy fats is nuts ,particularly almonds (which are rich in fiber, calcium, and vitamin E) and walnuts (which have high amounts of alpha- linolenic acid, a type of omega-3 fat). All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts—along with fish, leafy greens, and whole grains—are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.
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