Best Inflammation-Fighting Foods to Eat

If we in Malaysia want to eat for long-term health then lowering inflammation is crucial. Inflammation in the body causes or contributes to many debilitating, chronic illnesses – including osteoarthritis, rheumatoid arthritis, heart disease, Alzheimer’s disease, Parkinson’s disease, and even cancer. We are all (even in Malaysia) have chances of developing these diseases if our diets are not taken care of.

Recent research indicates that eating this way not only helps protect against certain diseases but it also slows the aging process by stabilizing blood sugar and increasing metabolism. Well, the goal is to optimize health but many people find they also lose weight by following an anti-inflammatory eating pattern. I’ll be sharing some of the principles that are recommended for everyone to incorporate into their diets for optimal health.

Consume a Minimum 25 Grams of Fiber Every Day


A fiber-rich diet aids in reducing the inflammation by supplying naturally occurring anti-inflammatory phytonutrient. And these are found in fruits, vegetables, and other whole foods. In order to get your fill of fiber, seek out whole grains, fruits and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions. Also a variety of fruits such as bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

Eat a Minimum of 9 Servings of Fruits & Vegetables Each and Every Day


One serving is half a cup of a cooked fruit or vegetable or a cup of a raw leafy vegetable. For an extra punch, you may add anti-inflammatory herbs and spices such as turmeric and ginger to your cooked fruits and vegetables to increase their antioxidant capacity.

Eat 4 Servings of Both Alliums & Crucifers Every Week


Alliums include garlic, scallions, onions, and leek. For those who might not know, crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts. Due to their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer. If you like the taste it is recommended eating a clove of garlic a day!

Reduce Saturated Fat to 10 Percent of Your Daily Calories


By keeping saturated fat low which is around 20 grams per 2,000 calories, you will help reduce the risk of heart disease. You should also reduce your intake of red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compounds formed during cooking.

Consume Foods Rich in Omega-3 Fatty Acids



Consume foods rich in omega-3 fatty acids. Research indicates that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis – conditions that often have a high inflammatory process at their root. Aim to consume lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney, and soy. It is also recommended taking a good-quality omega-3 supplement. And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

Consume Fish at Least 3 Times a Week


Pick both low-fat fish such as sole and flounder, and cold-water fish that contain healthy fats, like the ones mentioned above.

Use Oils that Contain Healthy Fats


The body needs fat, but choose the fats that provide you with benefits. Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options are high-oleic, expeller-pressed versions of sunflower and safflower oil.

Eat Healthy Snacks Twice a Day


If you are a snacker then aim for fruit, plain or unsweetened Greek-style yogurt as it contains more protein per serving You may also opt for celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.

Avoid Processed Foods and Refined Sugars


Well, this includes any food that contains high-fructose corn syrup or is high in sodium, which contributes to inflammation throughout the body. Avoid refined sugars whenever possible and artificial sweeteners as well. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels, raised blood pressure, increased risk of fatty liver disease, and more.

Cut Out Trans Fats


In the year of 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason – studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body. A good rule of thumb is to always read labels and steer clear of products that include the words hydrogenated or partially hydrogenated oils. Vegetable shortenings, select margarines, crackers, and cookies are among the few examples of foods that might contain trans fats.

Avoid Sweetened Meals with Phytonutrient-Rich Fruits and Flavor Foods with Spices


Most fruits and vegetables are filled with important phytonutrients. For you to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots. As for flavoring savory meals you should go for spices that are known for their anti-inflammatory properties. These spices include cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

Limit Sodium


Though sodium is needed for critical body processes, too much may cause inflammation. An additional concern relates to individuals living with rheumatoid arthritis (RA), an autoimmune disorder that affects the joints, prescribed to corticosteroids. The medication can cause the body to retain sodium more easily, consequently causing individuals to retain water and experience an increase in blood pressure.

Spice It Up in the Kitchen


Rather than going for the salt shaker, spice it up in the kitchen with fresh or dried seasonings. The use of seasonings not only enhances flavor to food but supplies powerful antioxidants.

Drink in Moderation


Research suggests a daily drink may be advantageous to health, particularly related to the flavonoids and antioxidants found in red wine and probiotics offered in most beer. But too much alcohol can cause damage to liver cells, promote inflammation, and subsequently weaken the body's immune system. So if you do choose to drink, it is important to do so in moderation: That is one drink for women and two for men per day.

Consider A Supplement


While health gurus advise obtaining nutrients from a balanced diet, a multivitamin can help fill in any nutritional gaps. Additional supplements, such as fish oil, can also be beneficial. Ultimately, it is always important to consult with your primary care provider to determine safe and effective dosage recommendations to meet individual needs.


Thank you.



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