The Top 5 Nutritional Practices to Reduce Inflammation

When the word "inflammation" is bandied about, it's almost always associated with the idea that having it may be something that will undoubtedly have a detrimental impact on one's health. 

Furthermore, not all inflammation is harmful, even though chronic inflammation may be connected to health issues. 

The body's normal reaction to damage, infection, or irritation is inflammation. Furthermore, despite the negative connotations associated with inflammation in the wellness community, there are instances in which it is beneficial. 

Acute inflammation serves as the body's first line of defense in the event of an injury or infection. Your immune system starts an inflammatory response when an external pathogen enters your body or when you sustain an injury (the worst kind is when you stub your toe!). 

The American Heart Association suggests consuming two servings of fish, especially fatty fish, each week, a recommendation that the majority of Americans do not fulfill. 

Eat fish twice a week.  

Perhaps their most well-known use is as a plant-based source of protein. However, their abundance of phytochemicals, which may aid in the fight against inflammation, is another reason they merit consideration.  

Include more nuts in your diet. 

Kerry Hackworth, MS, RD, LDN, Director of Nutrition Affairs at the National Dairy Council, stated, "Over the last six years, there have been three systematic reviews (these are research studies that compile the results of several other research studies) showing dairy foods – specifically milk, cheese, and yogurt – have neutral to beneficial effects on inflammation." 

Consume dairy foods. 

A unique green vegetable with a hint of pepper, watercress gives a refreshing taste to any dish. It is a low-calorie food that is loaded with nutrients. 

Add watercress to your plate. 

Including olive oil in your diet is another important way to combat inflammation. Antioxidants called polyphenols, found in extra virgin olive oil, have anti-inflammatory qualities.  

Cook with olive oil. 

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