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Foods That Prevent Inflammation
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How Food Prevents Inflammation
Prostaglandins are hormone-like compounds that are derived from the essential fatty acids such as omega-3 fatty acids. They affect muscle contraction and intensify the inflammation process. By eating foods that are high in omega-3 fatty acids, you can control the proportion of prostaglandins in your body and prevent inflammation. Foods that contain antioxidants are also components of an anti-inflammatory diet. Getty Images
Wild-caught Salmon
Research indicates that the body absorbs omega-3 fatty acids better from food than from supplements. Wild-caught salmon, such as Chinook salmon, is an excellent food source of omega-3 fatty acids. A 4 ounce serving, either broiled or baked, provides 2 grams of omega-3 fatty acids which is 87.1% of the daily value. The FDA developed the daily value as a standardized measure of the levels of nutrients in foods. Photo: Getty Images
Flaxseed
Flaxseed has many health benefits from relieving constipation to preventing inflammation. These seeds contain alpha-linolenic acid, which is a type of omega-3 fatty acid very similar to that found in fish oil. Photo: Getty Images
Walnuts
Walnuts rank high on the list of foods to prevent inflammation. These nuts are an excellent source of omega-3 fatty acids. A one quarter cup portion of walnuts provides 94.6% of the daily value. Photo: Getty Images
Broccoli
There is a strong emphasis on antioxidant rich foods in most anti-inflammatory diets. Broccoli contains one of most important flavonoids called kaempferol. Studies have shown that kaempferol has strong antioxidant and anti-inflammatory properties. Photo: Getty Images
Green Leafy Vegetables
Green leafy vegetables, such as spinach, collards, bok choy, kale and chard, make the list of foods that prevent inflammation. Spinach is a rich source of beta-carotene, vitamin C and vitamin K, which all have anti-inflammatory properties. The nutrients in green leafy vegetables help control the symptom of inflammation associated with conditions such as arthritis. Photo: Getty Images
Blueberries
Blueberries are rich in flavonoids which have both antioxidant and anti-inflammatory functions. Andrew Weil, M.D. recommends 3 to 4 servings of fruit daily in his anti-inflammatory diet plan. Variety is encouraged, so select raspberries, blackberries and strawberries as well. Photo: Getty Images
Avocados
Avocados join salmon, walnuts and flaxseed in the category of good fats and have the effect of inhibiting prostaglandin synthesis. Avocados are a rich source of fiber, vitamins and minerals such as potassium. Photo: Getty Images
Garlic
Garlic contains allicin, which is an antioxidant that aids in preventing and reducing inflammation. Photo: Getty Images
Ginger
Ginger has been used in traditional herbal medicine. Modern research recognizes the many therapeutic benefits of ginger such as an antioxidant effect, ability to inhibit the formation of prostaglandins and anti-inflammatory properties. Photo: Getty Images
Olive Oil
The antioxidant properties and high monounsaturated fat content of olive oil earn it a place in anti-inflammatory diet plans. Olive oil contains vitamin E and polyphenolic compounds that have been shown to have both anti-inflammatory and antioxidative effects. Photo: Getty Images
Add a Comment1 Comments
Very Well Done. Inflammation plays such a big role in so many disease processes including periodontal disease. Good to see this coming to light in media and getting the word out.
Thanks for share.
December 7, 2012 - 9:23amThis Comment