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Inflammation becomes a bad thing,
however, when that second response—the anti-inflammatory one—doesn’t do its job
of bringing your body back to center. “This very low-grade inflammation on a
persistent basis is believed to be the platform for chronic diseases,” says Dr.
Li.
But despite the stigma attached to the word
itself, inflammation is still a natural process our bodies have to go through
whenever we eat, get injured, or experience something in or on our system that
we’re not used to. “Inflammation’s good for fighting any invasions to the
body,” says Dr. Li.
So, what can you do to avoid the chronic
(aka, bad) form of inflammation? First, avoid overeating. “To deal with the
excess is always an extra burden for the body,” says Dr. Li. Then, make sure
you fill up on the following anti-inflammatory foods.
1 Avocado:
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Plus, says Dr. Li, who has done
a study on how avocados affect inflammation, they can actually balance out
some of the more inflammatory foods you might eat, like hot wings or
hamburgers. In her study, Dr. Li had some volunteers eat a burger patty by
itself, as opposed to another group of volunteers who ate a burger patty paired
with half of an avocado.
“To our biggest surprise, adding the
half-avocado, even though it’s giving you more calories, decreased the
inflammation caused by digesting the burger patty,” she says.
Fight inflammation: “Avocado is
delicious served on 100% whole-grain bread with poached eggs and red pepper
flakes,” says Gans. Into guac? Try this smoky guacamole recipe.
Halt chronic inflammation and heal more
than 45 diseases with the Whole Body Cure from Prevention.
2 Salmon:
When it comes to fatty fish and their
anti-inflammatory response properties, it all comes down to omega-3 fatty
acids. “Omega-3s are thought to have anti-inflammatory properties that may help
to decrease risk for heart disease, joint pain, and depression,” says
Gans.
Fight inflammation: “Salmon can easily
be enjoyed for lunch or dinner simply rubbed in olive oil, salt and pepper, a
squeeze of fresh lemon, and then grilled or broiled,” says Gans. Try
this honey-spiced salmon with quinoa if you’re in need of a super
simple recipe.
3 Almonds
One of the keys to avoiding inflammation is
avoiding foods that contain saturated fats. Instead, look for foods that are
composed of monounsaturated fats, like almonds, which are also a good source of
vitamin E and manganese.
“Monounsaturated fats specifically have
been associated with a decrease in inflammation in the body,” says Gans. But
another important thing to remember here is that the calories in nuts can add
up more quickly than you might realize, so try to stick to a 1 ounce serving
when you’re eating them, says Gans.
Fight inflammation: “Almonds make the
perfect on-the-go snack or crunchy topping for a salad instead of croutons,”
says Gans.
4 Blueberries
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Like almonds and other nuts, you should
keep an eye on your portion control and stick to 1/2 cup. Since berries have a
lot of sugars in them, that could counteract the anti-inflammatory benefits you
get from them. “The sugar is going to really ruin everything,” says Dr. Li,
but only if you’re eating them in excess.
Fight inflammation: “Blueberries can
be enjoyed as a stand-alone fruit or mixed with yogurt or cottage or in a
smoothie,” says Gans. “They also add the perfect amount of sweetness to a bowl
of oatmeal with a drizzle of honey.”
5 Black Beans
Like berries, black beans also contain
anti-inflammatory Polyphemus, says Gans, but they even take it one step
further by packing 8 grams of gut-filling fiber per 1/2 cup serving. “Fiber may
help lower cholesterol levels, stabilize blood sugars, and aid in digestion,”
says Gans.
Fight inflammation: “Black beans can
easily be tossed in salads, pasta sauces, or soups to increase their
nutritional benefit,” says Gans. This spicy black bean soup is
perfect for a cozy night in.
6 Pistachios
One major marker of chronic inflammation is
high blood sugar levels, says Dr. Li, but research shows that pistachios
can actually help keep that in check. One 2015 study in particular
observed the inflammatory effects of eating white bread alone versus eating white
bread with pistachios. In spite of the actual calories, adding pistachio to the
bread prevented glucose levels from spiking as much as they normally would,
says Dr. Li.
Fight inflammation: Eat natural, raw,
shelled pistachios as opposed to roasted, salted ones. One recent
study found natural pistachios have double the concentration of
antioxidants compared to roasted ones.
If you want to get creative, sprinkle 1 cup
of watermelon with crushed pistachios and top with torn basil,
suggests Lorraine Kearney, CDN, NDTR, adjunct professor at the City
University of New York.
In a study that Dr. Li and her team are
currently working on, they’ve found that natural pomegranate juice—as opposed
to water with the same amount of sugar in it—has much less of an impact on your
blood glucose. “Even though there’s the same amount of sugar, your body
responds differently,” says Dr. Li.
But this doesn’t mean you should glue all
the fruity drinks in sight. In fact, sugar—next to saturated fats—is one of the
primary causes of chronic inflammation. “Particularly those two in combination,
we’re more likely to have a higher degree of inflammation,” says Dr. Li. The
key is to have anything naturally sugary in moderation, including pomegranate juice.
Fight inflammation: Pomegranate seeds
are actually more nutritious and have a higher bio-availability of antioxidants,
meaning your body will have an easier time absorbing them, explains Kearney.
Simply add the seeds to a Greek Yogurt or toss them onto your salad, she says.
8 Spinach
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Fight inflammation: If you’re not already a
big spinach eater, buy one bag from the grocery store with the goal to add it
into all of your meals—breakfast, lunch, and dinner, says Leah Groppo, MS,
RD, a clinical dietician at Stanford Health Care.
“Make sure the bag is gone in 2 to 3 days,”
she says. That way, you’re able to experiment to find exactly what you like.
Another buzz term we’ve all heard lately is
“gut health.” And just like it influences most everything else in your body,
gut health can also impact inflammation and your body’s response to it.
Prebiotics (a ferment-able fiber that
we can’t digest in our stomach) are ultimately what feed the good bacteria in
our bodies, says Dr. Li. They come in lots of different forms, but
anti-inflammatory vegetables like asparagus or leeks are your best bet.
Challenge yourself to get as much color on your plate as possible when it comes
to vegetables, since those are ultimately what keep your inflammatory response
and your gut microbiomes healthy, says Dr. Li.
Fight inflammation: Eat a combination
of cooked and raw prebiotic vegetables. “Because a lot of nutrients are not
available to humans if you just eat it raw,” says Dr. Li. “But meanwhile, as we
cook, we miss some vitamins. So the best is combination.”
10 Egg Whites
If you’re looking for an anti-inflammatory
food that’s more animal-based, try incorporating egg whites into your diet,
which have plenty of immunity-protecting properties to aid in
anti-inflammation, according to a review of research published
in Nutrients. Plus, they don’t cause much damage during digestion
themselves. “Egg whites, in particular, are pretty neutral, so they will not
cause a huge inflammation,” says Dr. Li.
Fight inflammation: “Scramble egg
whites with spinach and tomatoes and serve with 1 slice of wheat bread buttered
with 1/4 avocado,” suggests Kearney.
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