We learned in Part 1 of this series that inflammation can be the root cause of many serious medical conditions. As we age, inflammation can come on much faster, be more severe, cause more problems, and be harder to control. Making sure that you get plenty of inflammation-fighting foods in your diet can have a big impact on your health. Chronic inflammation is a huge problem in the US, especially since we, as a nation, do not consume enough healthy fruits and vegetables. Those that do don’t always buy organic and they too can suffer from inflammation caused by pesticides and other chemicals found in otherwise healthy foods.

If you are interested in controlling inflammation with your diet, then you should first know which foods can cause inflammation. Processed foods, such as chips, soda, boxed meal kits, and other convenience items sold at supermarkets almost always contain ingredients that promote inflammation. Refined carbohydrates and unhealthy fats are often the culprit ingredients in these foods. High fructose corn syrup, refined sugar, white flour, and “quick cook” hot breakfast cereals are all refined carbohydrates. Saturated fats and trans fats also promote inflammation in the body. Choosing whole grain foods and getting plenty of “healthy fats” in your diet can help you to control inflammation long-term.

Some fats are good for treating and preventing inflammation. Omega 3 fatty acids bind to cell receptor sites that receive the signal to cause inflammation. This disruption of the cell signaling pathway helps to keep inflammation at bay, preventing high blood pressure and atherosclerosis, as well as reducing heart rate and triglycerides.

Extra virgin olive oil and oily fish contain high levels of omega 3 fatty acids. Anchovies, sardines, salmon, herring, and mackerel are common fish sources. Flaxseed, pecans, chia, and hempseed are good plant sources. Chickens can be fed a diet of insects, fish oils, green algae, and seaweed to boost the omega 3 content of their eggs. Milk and cheeses can contain good amounts of omega 3 fatty acids if the producing cows are grass fed.

Extra virgin olive oil has another benefit. It contains an organic compound called oleocanthal. Oleocanthal has anti-inflammatory and antioxidant properties. This chemical gives extra virgin olive oil the unique benefit of reducing pain. In fact, extra virgin olive oil can be used as a replacement for ibuprofen. Replacing saturated and trans fats with olive oil increases the level of powerful antioxidants in your body and can reduce your LDL cholesterol levels.

Inflammation occurs when the immune system responds to chemicals and irritants that are found in processed foods. Your body recognizes these substances as invaders and pumps out many other chemicals to destroy them. Free radicals, hydrogen peroxide, hypochlorous acid, cytokines and oxidant molecules flood the system in an attempt to destroy the invader. So, you’re not only fighting the inflammation caused by the food, but also the damaging chemicals produced by your immune system to counteract them.

Getting plenty of fruits, vegetables, and healthy fats into your diet is important. To control the immune system’s inflammatory response, you need to get the proper amount of antioxidants each day. Antioxidants remove free radicals and other chemicals that damage healthy cells and lead to inflammatory diseases. Many people find relief and improve symptoms by supplementing with the best vitamin C, a buffered vitamin c powder, in addition to changing their diet. You should speak with your doctor before starting any vitamins and supplements routine to determine the right dosages for the level of inflammation you are experiencing.

About the Author: Phil Le Breton is owner at Wholesale Nutrition. He has a strong interest in helping people achieve greater brain and body health with vitamins and supplements, with an emphasis on vitamin C powder. Wholesale Nutrition has provided the world with the best vitamin C and wholesale vitamins since 1970. Visit http://www.nutri.com to buy high-quality discount vitamins today!

Sources:

PubMed
Mayo Clinic
Dr. Weil
Metabolism Advice