Foods that help keep inflammation at bay !

Is your body hurting and swollen? This inflammation highlights the response of the immune system. This shows that the immune system is busy working towards healing the body.
Sometimes this inflammation flares up beyond proportion and can lead to damage in the body like in rheumatoid arthritis.

Inflammation is shown to play an active role in heart disease, cancer and obesity. Some foods trigger inflammation in the body and some dispel it. As Dr.Scott Zashin, clinical professor at the University of Texas Southwestern Medical Center in Dallas talks about the inflammation promoting foods “They cause over activity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels.” So it’s a good idea to include the foods that lessen inflammation in your diet.

Whole grain

Leave the refined foods like pasta, rice, white breads and cereals aside. The whole grain fiber rich flour foods that have lesser sugar levels, keep the inflammation at bay. The high fiber meals help in keeping the C-reactive protein levels down.

Oily Fish

Fish like mackerel, salmon, sardines and tuna are oily and rich in Omega 3 fatty acids. The fishy foods cooked in a healthy manner and if taken several times in a week can help reduce inflammation greatly. Studies show that men who eat boiled or baked fish as compared to salty or fried fish reduce the risk of a heart problem by almost 23 percent. If you are not a fish lover you can take a fish supplement as well. But then take a diet low in Omega 6 fatty acids.

Dark leafy green vegetables

Vitamin E protects body from cytokines, the pro-inflammatory molecules. Cytokines are found in ample quantities in dark green vegetables like kale, collard, broccoli, spinach and greens. These cruciferous veggies and dark greens have lots of mineral and vitamin content. They are rich sources of iron, calcium and other disease combating phytochemicals.

Low fat dairy products

These low fat dairy products may be a trigger factor for medical inflammatory conditions like rheumatoid arthritis. This is mostly due to intolerance towards a protein found in dairy products called casein. But if one is compatible to this then yogurt is great in stomach disorders.

Dr. Karen H. Costenbader, associate professor of medicine and rheumatoid arthritis doctor at Harvard Medical School states “Foods with calcium and vitamin D, such as yogurt and skim milk, are good for everyone.” She further insists “it is important to get enough calcium and vitamin D for bone strength, and possibly reduction of cancer and other health risks.”

Other foods that are said to keep the inflammation down are soya products, garlic, ginger, tomatoes, berries, nuts and peppers. Costenbader said “Colorful vegetables are part of a healthier diet in general. As opposed to white potatoes or corn, colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch.”

But check out your allergy reactions before choosing the right kind of food!!