Are there foods that can reduce my inflammation?

Question: I know there are great foods on the market that help reduce inflammation. In your opinion, what are some of the best ones?

Caffeine and sugar can
contribute to inflammation
There are several dietary contributors to inflammation in the body:
  • sugar and refined carbohydrates
  • saturated and trans fat
  • caffeine
  • alcohol in excess
  • insufficient intake of micronutrients and antioxidants
  • a low fiber diet
  • overweight

 To minimize inflammation in the body:
  • limit sugar and refined carbohydrates; choose at least 3 servings whole grains per day
  • eliminate trans fats and minimize intake of saturated fats (saturated fats come primarily from animal food sources and tropical oils such as coconut and palm oil)
  • eliminate or reduce caffeine
  • alcohol in moderation or not at all
  • boost consumption of while plant foods to maximize intake of fiber, antioxidants, and phytonutrients (veggies, fruits, whole grains, nuts, seeds, and beans)
  • meet recommended intake of omega-3-fatty acids (include at least 2 fish meals per week of oily fish such as tuna or salmon; also flax seeds, walnuts)

Colorful fruits and veggies offer fiber, antioxidants,
and phytonutrients to reduce inflammation.
 Trying to focus on a plant-based diet is beneficial. Your mealtime plate should be 50% vegetables, 25% whole grains, 25% protein. Along with this, include a serving of lowfat dairy and a serving of fruit.

Specifically, dark green leafy vegetables daily, deep blue and purple food such as blueberries, blackberries, raspberries and pomegranates are beneficial.

Lifestyle factors also play a role in inflammation: do not smoke, get regular aerobic exercise, practice good oral hygiene, aim for 7 to 8 hours of sleep per night, and find productive ways to cope with stress in your life.

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