Contrary to what people might think, inflammation is actually part of your immune system’s reaction to irritation, injury, or infection and is considered to be a natural part of healing.

According to medical experts, inflammation is merely a sign that your body is fighting off things that can potentially harm it, such as pathogens and toxins.

Chronic inflammation, however, could have a negative impact on your body and your health if left unchecked.  In fact, many of the major diseases that plague us have all been linked to chronic inflammation.

Diet can help fight chronic inflammation

A good way to counter some of the chronic inflammation that comes from leading an unhealthy lifestyle is to adopt an anti-inflammatory diet and weed out unhealthy foods.

According to Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H Chan School of Public Health, this is because the foods that are known to contribute to chronic inflammation are also the same foods associated with chronic diseases such as Type 2 diabetes and heart disease.

These foods, Hu said, include the following:

• White bread, pastries and other foods containing refined carbohydrates
• French fries, chips and other fried foods
• Soda and other sweet, sugary beverages
• Red meat and processed meat products
• Hydrogenated fats such as margarine, shortening and lard

“Inflammation is an important underlying mechanism for the development of these diseases,” Hu said. He added that unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation.

Hu noted, however, that simply choosing the right combination of foods with anti-inflammatory properties can easily reduce one’s risk of developing illnesses related to chronic inflammation.

“Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” Hu said.

The good news is that these anti-inflammatory foods are all readily available and relatively inexpensive.

Here are some of them:

Tomatoes

A nutritional powerhouse, the tomato is especially high in vitamin C, potassium and lycopene.

Lycopene is the plant pigment that gives tomatoes and other red fruits and vegetables their distinctive coloration. Aside from that, it is also known for being a phytochemical with powerful antioxidant properties. Studies have linked lycopene to a wide array of health benefits such as optimal cardiovascular health, healthy eyesight and even the prevention of certain types of cancers.

In addition, lycopene is one of the most potent anti-inflammatory phytochemicals, with one study even noting that drinking tomato juice significantly decreased inflammatory markers in women with excess weight.

While tomatoes can be eaten fresh as a salad or as a component in fresh sandwiches, it is recommended that you cook tomatoes in olive oil. This is because lycopene is a type of carotenoid, a nutrient that is better absorbed when cooked in healthy fat.

Extra virgin olive oil

One of the healthiest oils available on the market, extra virgin olive oil is rich in monounsaturated fats and is known to provide numerous health benefits such as reducing one’s risk of developing heart disease, brain cancer, and other serious health conditions.

Also, extra virgin olive oil is also known for its anti-inflammatory properties. This is largely due to the actions of oleocanthal, an antioxidant found in olive oil that has been compared to anti-inflammatory drugs like ibuprofen in terms of its potency.

Aside from using it as a base for your favorite dressings and sauces, you can also use olive oil as a healthy alternative to butter: just brush on a small amount on a piece of whole wheat muffin and top with some garlic for flavor.

Green leafy vegetables

When it comes to foods with potent anti-inflammatory properties, nothing beats green vegetables — especially the leafy kinds.

One such vegetable is spinach. A noted superfood, spinach contains lutein, a nutrient found in several brightly colored vegetables and fruits that can suppress inflammation.

Other foods that one can add to an anti-inflammatory diet are cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and kale. All of these are known for being excellent sources of vitamins A, C, and K, not to mention essential minerals like calcium, iron, magnesium and potassium.

In addition, these veggies, according to experts, are also rich in sulforaphane and glucosinolates. Both of these are potent antioxidants that fight inflammation and are associated with a decreased risk of heart disease and cancer.

Organic nuts and seeds

Organic nuts and seeds are also welcome additions to an anti-inflammatory diet. This is because nuts such as almonds, walnuts, cashews and peanuts and seeds such as flax, pumpkin, sesame and sunflower, are rich in healthy fats and antioxidants, all of which are known to help fight inflammation.

In addition, nuts also contain monounsaturated fatty acids and omega-3 fatty acids that are good for your heart.

Nuts and seeds are easy to add to your diet as well: simply add a handful or so of nuts and seeds to some cacao nibs, dried fruit and rolled oats and you’ve got yourself some tasty trail mix. You can also add a handful of chopped nuts and seeds to your salads in order to give them a bit of crunch.

If you are adding nuts and seeds to your diet, however, just keep in mind that they pack a lot of calories, which means that you may need to watch your portion size.

Beans, legumes and pulses

Beans such as navy beans, kidney beans, pinto beans, and black beans, make for wonderful additions to an anti-inflammatory diet. Not only are they excellent anti-inflammatory sources of plant protein, but they’re also packed full of beneficial fiber, as well as plant compounds such as phenolic acids, lignans, and tannins that work as antioxidants.

Pulses such as lentils and chickpeas are also anti-inflammatory and are also packed with essential vitamins and minerals.

Fatty fish

Fatty fish such as salmon, sardines, mackerel and herring are invaluable components of an anti-inflammatory diet. This is because fatty and oily fish are rich sources of protein and the long-chain omega-3 fatty acids EPA and DHA.

Omega-3 fatty acids, in particular, are powerful antioxidants that can help reduce inflammation and fight the oxidative damage from free radicals.

Fatty fish are among the easiest food items that one can add to his diet: want a quick, protein-rich meal? Brush a couple of mackerel fillets with olive oil and broil them in a grill pan with some tomatoes and herbs. Want a filling dinner? Pack a couple of salmon steaks in baking paper with some sliced lemons, broccoli florets and a dash of olive oil. Slip the entire thing in the oven and before you know it, you have a tasty and filling meal.

Fresh fruits

Fresh fruits, specifically berries, grapes and cherries, contain antioxidants called anthocyanins, which are known to possess potent anti-inflammatory effects.

According to experts, these anthocyanins affect the body’s production of natural killer cells or NK cells that help keep your immune system in optimal condition.

Grapes, aside from having ample amounts of anthocyanins, are also known for being a rich source of resveratrol, another anti-inflammatory compound that has many health benefits.

Cherries, on the other hand, also contain catechins, another type of antioxidant that helps the body combat chronic inflammation.

Dark chocolate

Dark chocolate, aside from being a sweet treat, is also an antioxidant powerhouse.

This is mainly because this indulgent treat is packed full of antioxidants called flavonoids which are known for their ability to reduce inflammation and thus, reduce one’s risk of developing chronic diseases.

Experts warn, however, that you should make sure to choose dark chocolate that contains at least 70 percent cocoa in order to reap this delicious treat’s health benefits.

Mushrooms

Mushrooms such as truffles, portobello mushrooms and shiitake, are among the most nutrient-dense food items in this list.

Aside from being rich in essential vitamins and minerals, mushrooms also contain the potent antioxidants ergothioneine and glutathione. These can help protect the body from the negative effects of chronic inflammation.

Nutrient density aside, however, is that cooking mushrooms can actually lower their anti-inflammatory compounds significantly. This means that it may be best if people opted to cook them lightly.

Herbs and spices

Not only do herbs and spices such as basil, dill, oregano, parsley, rosemary, sage, black pepper, cinnamon, cumin, garlic and turmeric add zing to your meals, they also add valuable phytonutrients, many of which have antioxidant and anti-inflammatory properties.

One such phytonutrient is rosmarinic acid, which studies have linked to reductions in swelling and inflammation.

This means that by adding a dash or two of these spices, you’ll get more than just flavor – you’ll get a healthy dose of nutrients as well.

Peppers

Hot peppers are best known for their spicy and biting flavors – but did you know that they’re also packed full of valuable nutrients and antioxidants?

Chili peppers and bell peppers, in particular, are also rich in antioxidants such as quercetin, sinapic acid and ferulic acid, all of which are known for their strong anti-inflammatory effects.

As of present, there are no guidelines as to how much of these peppers can be used in dishes. This means that you can go wild and add them generously to dips, curries, stews and other dishes – provided that you can take the resulting heat.

Green tea

Green tea is considered by many to be one of the most healthy drinks that one can consume. This is because the beloved beverage is incredibly rich in phytonutrients called flavanols.

Flavanols provide a number of beneficial effects on human health, such as reducing the levels of LDL cholesterol in your blood. They can also lower your overall risks of cancer, Alzheimer’s disease, obesity, and other conditions.

Adopting a healthier lifestyle does not mean totally overhauling your eating habits – most of the time it’s just a matter of rooting out the unhealthy parts of it and replacing them with healthier options.

An anti-inflammatory diet may not be a silver bullet that can solve all of your health woes but it’s a good start, at the very least.

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