The Best Foods for Inflammation

Not only is inflammation our bodies' first response to infection or pain, but according to research conducted by Dr. Frank K. Leung, a fellow of the American College of Endocrinology and a Harvard-trained, board-certified physician, certain processed foods can contribute to the condition. Diets high in refined or hydrogenated vegetable oils (margarine, potato chips) and refined sugars are the culprits when it comes to food-related causes of inflammation. In contrast, other foods such as various vegetables and fruits, spices and some meats have an anti-inflammatory effect on the body.

Anti-inflammatory Properties

• Natural healing.

  Foods that contain polyphenols such as found in vegetables, fruits, herbs and spices, as well as those rich in GLA (gamma-linolenic acid) found in beef, pork, chicken and egg yolks, have anti-inflammatory benefits.

The Vegetable Group

• Think green and leafy when you are looking for vegetables that reduce inflammation. Cabbage, collard greens, kale, leeks and spinach are all on the list. Also, broccoli, Brussels sprouts, sweet potatoes and turnips all provide nutrients that fight inflammatory response.

Fruits That Fight Inflammation

• Include fruits in your diet.

  In the fruit category, citrus fruits like oranges, limes and lemons are all beneficial. Others that offer body healing benefits are strawberries, blueberries, guava, kiwifruit, avocados and apples.

Herbs and Spices

• Hot means healthy.

  Polyphenols are richly abundant in herbs and spices such as basil, oregano, parsley, cloves and cinnamon. If you like your food "caliente," you are doing yourself a favor. Cayenne and chili peppers top the list of disease-fighting spices.

Fish and Meat Group

• Fish is rich in omega fatty acids, which have many healthful benefits including fighting inflammation. Cod, halibut, herring, salmon, tuna, snapper and just about any other fish are beneficial. Pork, chicken and egg yolks top the meat list.

Miscellaneous Items

• In addition to vegetables, fruits, fish and meat, nuts such as almonds, sunflower seeds, walnuts and hazelnuts all have disease-fighting nutrients. Green tea and extra virgin olive oil also make the list.