7 Foods That Fight Inflammation
Inflammation and diabetes tend to go hand-in-hand - it's rare to have diabetes without some type of inflammation, whether in the gut, the extremities, or the physiological pathways that impact the immune system.
Some research suggests that chronic inflammation is the root cause of all disease, including type 2 diabetes. While over-the-counter medications can help treat the signs and symptoms of inflammation, diet plays a large role in the body's inflammatory responses, too.
The following foods help to fight inflammation and restore balance to your hormones and your health:
1. Leafy greens
You know that greens are good for you, but dark, leafy greens like kale, spinach, broccoli and chard contain vitamin E - which helps protect the body from inflammatory substances. To preserve the nutrients in leafy greens, eat them raw or lightly steamed.
Hot peppers are rich in a chemical called capsaicin, which is used in over-the-counter anti-inflammatory creams. Peppers can also help to expand blood vessels and stimulate the proper flow of blood to injured or inflamed areas.
Fatty fish - including salmon, tuna, sardines or mackerel - contain inflammation-fighting omega-3 fatty acids. Poaching or baking fish are the healthiest ways to prepare it.
A warming spice, ginger taken either in supplement or raw form can help to relieve intestinal inflammation. Ginger also settles the stomach and works against nausea. You can add powdered ginger to soups, oatmeal, casseroles or desserts.
A dose of garlic may help to relieve inflammation just as well as an over-the-counter pain medication. Onions, similarly, have anti-inflammatory properties that break down free radicals and boost immunity.
Beets can help fight inflammation due to their high levels of antioxidants. Rich in vitamin C and fiber, beets have also been shown to protect against heart disease and cancer.
Rich in antioxidants and healthy fat, nuts are another powerful anti-inflammatory food. A handful of almonds, walnuts, pistachios or cashews can all make for a healthy snack. Be careful not to overdo it on nuts, however, as they are high in calories.