There are two sides to every coin, and the same applies to inflammation. It can be both bad and good. On one hand, inflammation can lead to disease and on the other hand it helps the body cope with injury and fight against infection. Low activity levels, inflammatory foods, and stress can increase the risk.

A common cause of chronic, or ongoing, inflammation can also be the foods you are eating. If you are struggling with inflammation and you have continued to eat the same food, it is time to change.

Studies have shown that some foods and recipes can help fight inflammation. They attack inflammation increasing beneficial bacteria concentration in the gut, stop inflammatory genes and reduce pro-inflammatory bio-markers levels.

If you struggle with ongoing inflammation from whatever source, check out these top foods and recipes to fight inflammation.

Anti-Inflammatory Recipes and Foods     

  1. Berries

A berry contains minerals, vitamins, fiber and antioxidants called anthocyanin. The antioxidants have anti-inflammatory effects that can help fight swelling.  Some of the most common berries that help to reduce inflammation that you can consume are raspberries, blueberries, strawberries, and blackberries.

  1. Fatty Fish and Yogurt

Fatty fish contains the long-chain omega-3 fatty acids EPA and DHA, and it is also a good source of protein. EPA and DHA alleviate inflammation. This is achieved when the body metabolizes the acids into compounds such as protectins and resolvins. The best fishes to reduce inflammation are sardines, mackerel, salmon, herring, and anchovies. They are rich in omega-3 fatty. Try recipes such as Salmon with yogurt, spinach, lemon, and capers. You can try the recipe with roasted potatoes or salad.

  1. Red Peppers and Oysters

There are three colors of bell pepper but out of them all, going red would help you reap the most benefits. Red peppers have a high amount of vitamin C, bioflavonoids luteolin, beta-carotene, and quercetin which reduces the severity and risk of inflammatory conditions. One of the recipes to fight inflammation where you can derive the benefits of oysters and red peppers is Broiled Oysters with Parmesan-Garlic Butter.

  1. Vegetable

Vegetables such as Okra, kale, broccoli, spinach, and collards are vegetables that can help regulate immune and inflammatory response. You can try fried okra with crispy parmesan coating; it is one of the top foods and recipes to fight inflammation.  

Furthermore, you can get fight inflammation by incorporating the following anti-inflammatory recipes and foods into your meal.

  • Garlic – It can reduce the production of NO and pro-inflammatory cytokines and help tackle swelling. Try recipes such as Kale and Kippered Herring Pasta where garlic is one of the ingredients.
  • Tomatoes – A great source of an antioxidant called lycopene which fights swelling and protects you against depression-causing inflammation
  • Apples – The fruit contains an endurance-boosting, anti-inflammatory antioxidant known as quercetin.
  • Nuts, whole grains, raw honey, mushrooms, extra virgin olive oil, dark chocolate, turmeric, and grapes.

At our Express Chiropractic Fort Worth office inflammation is something we see and struggle with often in patients. Most of the time, it is secondary to the foods the person is eating or even medications they are taking.

But few of the times it is because the person has a subluxated joint or strained muscle. The body takes a beating day in and day out. So, be kind to your body by feeding it good foods and recipes to fight inflammation as often as possible. With the recipes to fight inflammation and foods to fight inflammation discussed above, you can keep improving your general health.

This Express Your Health post is brought to you by your local chiropractor in Fort Worth Texas. Express Chiropractic & Wellness in Fort Worth provides convenient and affordable routine chiropractic and massage care as part of you and your family’s wellness plan.

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