Foods to Fight Inflammation

To fight the pain and swelling of arthritis and other inflammatory conditions, be sure your weekly diet includes these foods.

• Several servings of food high in the powerful natural anti-inflammatory omega-3 fatty acids, such as wild salmon and other cold-water fish, walnuts, fortified eggs or flaxseed for the powerful anti-inflammatory properties;
• Olive oil to replace other fats and oils (see below)
• Ginger, garlic, turmeric, and peppers, which all have anti-inflammatory properties;
• Fresh fruits and vegetables from across the color spectrum, including green leafy vegetables, berries, apples, and onions;
• Water and green tea.

Despite some recommendations that food from the nightshade family – tomatoes, green peppers, eggplant and potatoes – should be avoided, there really is little scientific research evidence to support this.

However, there are foods that cause inflammation that should be avoided. These include:

• Polyunsaturated vegetable oils, such as corn and soy oils;
• Partially hydrogenated fats/oils found in many margarines, shortenings, fried food, and commercial snack and baked goods;
• Processed foods, especially those with nitrates, refined flour, added sugar and sweeteners;
• Animal fats don't have to be completely avoided, but should be eaten infrequently, and then as lean cuts of meat or poultry;
• Foods that cause sensitivities - Avoid foods that you are intolerant of or that result in sensitivities and allergies. If you are not sure which foods are causing you problems, try an elimination diet.

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