Foods that Decrease Inflammation

Foods that Decrease Inflammation:

Oily fish- Omega-3fatty acids
Walnuts
Flax seeds
Canola oil
Pumpkin seeds
Olive oil
Foods that are high in Fiber
Vegetables
Fruits
Non-dairy protein foods
Whole grain foods
Berries

Three great sources of non-dairy protein that help to reduce pain/inflammation:

Soy beans

Tofu

Soy Milk

Inflammation Triggers:

Red meats
*try to cut back on fatty red meats
Fried Foods
Sunflower oil
Pastries
Dairy

 

 

Carbohydrates and Fiber = Decreased Inflammation 

Most of your carbohydrates should come from whole grains, vegetables and fruits.


Products to keep 100% whole grain:
Bread
Cereal
Pasta

*Whole grains are excellent sources of fiber, and a high fiber diet will reduce your inflammation.



How to put Fiber in your diet:
Green leafy vegetables
Brightly colored vegetables
Lots of fresh whole fruits.


*You should eat at least 5 and preferably more servings of fruits and vegetables each day.


* Green vegetables and whole fruits are also important as sources of dietary fiber.

Berries are also a great food choice, especially blueberries and strawberries which are packed with anti-inflammatory phytochemicals and anti-oxidants.

*The pigments in brightly colored fruits, vegetables and berries contain many phytochemicals that have anti-inflammatory properties. One example is quercetin, which is found in apple and red onion skins and has strong antiinflammatory properties.

 

 

Anti-Inflammatory Diet Tips

Over all, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods instead of heavily processed foods.

 Here are some tips:

• Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.
• Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy.
• Eat more fish and less fatty red meat.
• Stay away from deep fried foods and bake or stir fry your meals instead.
• Choose green, orange, and yellow vegetables for your side dishes.
• Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.
• Exercise- keep your body moving to help decrease inflammation

More information about Omega-3 Fatty Acids

http://ezinearticles.com/?Body-Inflammation---Discover-The-Dangers-of-Body-Inflammation-and-How-To-Avoid-It-Naturally&id=5190747