What is inflammation? Inflammation is the body’s response to a problem. It’s a normal, important reaction that signals to the immune system that something is wrong, so it can fight off infection or heal injuries like cuts or bruises.
When you have the flu and run a fever, that’s inflammation. When you eat something bad and get diarrhea, that’s inflammation too. We need a little inflammation.
Chronic inflammation, however, is another story. Chronic inflammation occurs when an illness or infection persists for months to years damaging healthy cells, tissues, and organs. Over time, chronic inflammation can lead to diseases like type 2 diabetes, rheumatoid arthritis, and heart disease.
The right nutrition plays an important role in lowering inflammation.
Top Anti-Inflammatory Foods to Eat
- Foods high in vitamin A to strengthen your immune function and get glowing skin – Carrots, Cantaloupe, Cod, Butternut Squash, Spinach, Sweet Potato, Broccoli
- Foods high in vitamin C a powerful antioxidant that helps with your immune defense– Bell Pepper, Cauliflower, Kiwi, Oranges, Mango, Papaya, Strawberries, Tomato
- Foods with vitamin D keep your bone structure healthy and your immune system balanced– Cod-liver oil, Egg yolk, Fortified Milk, Fortified Milk Alternatives, Liver, Salmon, Sardines, Tuna
- Foods high in zinc help the immune system fight off invading bacteria and viruses – Beans, Eggs, Firm Tofu, Fish, Gluten-Free Oatmeal, Lentils, Peanuts, Shellfish, Yogurt
Overall, fruits and vegetables are the most powerful tools to beat inflammation because they contain natural components called phytonutrients that may help protect against inflammation. Aim for 2-3 cups of fruits a day and 2-4 cups of vegetables a day. All forms count — including fresh, frozen, canned, and dried. Just be sure to look for products with no added sugars and lower amounts of sodium.
Amount That Counts as 1 Cup of Fruit
- 1 small apple
- 1 cup frozen blueberries
- 1 cup diced cantaloupe
- 2-3 kiwi
Amount That Counts as 1 Cup of Vegetable
- 1 cup chopped fresh broccoli
- 1 large bell pepper
- 1 large sweet potato, baked
- 2 medium carrots
Choose a variety of different foods from the grocery store using the list above. Need assistance with a personalized meal plan to lower inflammation? Book a free 15-minute phone consultation with me. I’m ready to help!
Nutritionally Yours,
Jerlyn
Thanks for sharing your wisdom.
Hi Drew, my pleasure!
Jerlyn