If
you find yourself with “persistent…swelling, redness, pain, fever, loss of
appetite or general malaise,”[1]
there are some foods you should incorporate regularly into your diet. It’s a
simple way to treat and prevent health issues that requires no more than a
quick trip to your local grocery store!
First,
try fatty fish like (fresh) tuna, salmon, and mackerel, baking or boiling it to
maintain its beneficial properties. Oilier fish like these fight inflammation
better than whitefish, cod, and sole, all of which are healthy sources of lean
protein.
Avocado,
in addition to being a great source of monosaturated fats, goes well with many
different types of food and—you guessed it—reduces inflammation. You can eat it
on salad or in sandwiches, or even just eat it plain. For an easy substitution
in your daily diet, try switching out lettuce or other light-colored leaves for
dark leafy greens like kale, broccoli, and collards. These dark greens are a
great way to stop unhealthy swelling.
Turmeric,
a traditional Indian spice, is known for treating “a variety of inflammatory
conditions, such as toothache, bruises, rheumatoid arthritis and general joint
swelling.”[2]
You can add turmeric to just about anything, but it’s especially tasty in
stir-fries or curries. 
Walnuts
have antioxidant properties and include omega-3 fatty acids, copper, manganese,
molybdenum, and biotin, which are all beneficial nutrients. You should try to
have about 14 walnut halves every day. In addition, peppers of all kinds (bell
and hot) can help alleviate inflammation. But be careful and incorporate
peppers into your diet while keeping other foods the same, as they can “provoke
an even greater immune response [more swelling] in some people.”[3]
The
following two foods are highly recommended for a variety of reasons: olive oil
and ginger. Olive oil can help you lose weight and lower cholesterol, but did
you know it can also reduce inflammation? Stick with only extra-virgin olive
oil, though, as it’s the only olive oil proven to provide these benefits.
Ginger “not only fights inflammation but also works to stop it in its tracks by
suppressing the formation of inflammatory compounds in the first place.”[4]
You can go so far as to eat ginger straight in its root form, or slowly
incorporate it into your diet by sprinkling a bit into a smoothie.
Beets
are a versatile and beneficial food source that taste great roasted, boiled,
and grated. Try them in the summer in red, orange, yellow, pink, and even
multicolored options! The last inflammation-fighting food is holy basil, which
is an inexpensive herb available at specialty or Asian food stores. It may also
be called tulsi or hot basil. Expect a little spice when
you add it to your recipes!
Hopefully
these options will help you get your inflammation, redness, swelling, and even
other health issues under control. From this point on, new blogs will be posted every other week. See you in two weeks!
“Working to restore GOD’s perfect design
in you!”
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