Inflammation is a natural part of our body’s immune systemic response; simply put, without it, we can’t heal.
When the immune system – and, therefore, our inflammatory response – is out of control, for example with skin diseases like eczema or Rheumatoid arthritis, it can cause painful havoc with the body. It also plays a part in the development of diseases like obesity, heart disease, and cancer.
There are many processed foods which cause inflammation to occur, for example sugar and saturated fat. Too much of either of these can cause overactivity in the immune system leading to pain and damage. So, which foods can curb inflammation?
Oily fish, high in Omega 3 and 9 fatty acids such as salmon, mackerel, tuna and sardines all have proven to help reduce inflammation. Eat these fish several times a week, cooked in a healthy way, so steamed or baked or smoked, rather than fried etc and you should notice the difference.
Green Leaved Veggies
Dark green leaved veggies like spinach, kale and red or green cabbage leaves, oh and not forgetting good old broccoli are all high in vitamin E which help to protect the body from pro-inflammatory molecules called cytokines. These veggies are also packed full of minerals – calcium, iron, and disease-fighting phytochemicals so get them on your plate every evening, and a couple of lunchtimes a week too!
Almonds are rich in fibre, calcium, and vitamin E. Walnuts have high amounts of alpha-linolenic acid, a type of omega-3 fat. But all nuts are chock full of antioxidants which can fight to repair yourthe damage caused to your body by inflammation.Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.
So, nuts on your plate alongside fish and dark greens make up the Mediterranean diet alongside grains and good oils and this diet has been shown in numerous studies to reduce inflammation in as little as six weeks.