Chronic inflammation can up your risk of developing serious diseases like diabetes, heart disease, cancer, autoimmune disease, depression, arthritis, Parkinson’s and Alzheimer’s disease.
Chronic inflammation has no visible symptoms and thus is hard to be detected. But there is no harm in being proactive and simply eating a diet that reduces inflammation.
Here is the best food that can reduce chronic inflammation in the body.
Best food to reduce inflammation
As per experts, omega 3 does wonders in reducing inflammation. Eating foods rich in omega 3 like salmon and other oily fatty fish is your best bet to combat chronic inflammation.
The EPS and DHA in omega 3 play a role in preventing pro-inflammatory compounds and inflammatory processes and encourages the production of anti-inflammatory compounds.
Studies have shown that taking omega 3 supplements help combat inflammation related to conditions to rheumatoid arthritis, Crohn’s lupus, type 1 diabetes, asthma, psoriasis, heart disease and more.
Various other researchers have shown that taking omega 3 supplements for four months lowered the inflammation in middle-aged and older adults.
Not just foods rich in omega 3, there are 3 other foods that can help combat inflammation. These include leafy greens, cruciferous vegetables and berries. Including leafy greens in your daily diet and having berries several times a week can also help.
Having leafy green vegetables regularly can lower the risk of heart disease, type 2 diabetes, cancers and brain deterioration. Add 6 cups of different green vegetables like lettuce, spinach, kale etc in your weekly diet.
According to a study, people who ate 2 cups of cruciferous vegetables a day for two weeks, saw an improvement in inflammatory markers.
Aim for at least 5 servings of vegetables like broccoli, sprouts, cauliflower, cabbage, kale, bok choy, arugula and radish
Blueberries, strawberries, raspberries, cranberries and blackberries are packed with antioxidants and anthocyanins, which fight the free radical that promote inflammation. Aim for having at least two cups of berries per week.
Foods that increase inflammation
Now that you know the foods that you should eat to reduce inflammation, you must also know the foods that you should avoid.
Foods low in fibre, refined carbs, added sugars and artificial sweeteners, fried foods, high-fat, trans fat, saturated fat and processed meats should be avoided.
Too much alcohol and caffeine can also increase inflammation. So avoid these foods and make sure to add omega 3, leafy greens, berries, cruciferous veggies in your daily diet to reduce inflammation.