Foods that fight long-term inflammation

                          #Fruits and Vegetables&Fatty fish#

Chronic inflammation is a persistent, low-grade immune response that can damage tissues and contribute to the development of many health problems, including heart disease, diabetes, arthritis, Alzheimer's disease, and some cancers. Unlike acute inflammation, which is a protective response to injury or infection, chronic inflammation is subtle and long-lasting, often triggered by poor diet, stress, lack of exercise, and environmental toxins. Fortunately, diet plays a key role in controlling inflammation. Many foods contain bioactive compounds that help control the body's inflammatory response. Here are the top categories and examples of foods that fight chronic inflammation:A diet rich in colorful fruits and vegetables is one of the most effective ways to fight inflammation. These foods are rich in fiber, antioxidants, and polyphenols — plant-based compounds with anti-inflammatory properties.* **Berries** (like blueberries, strawberries and raspberries) contain anthocyanins, which have been shown to reduce markers of inflammation and improve immune function.* **Cruciferous vegetables** (like broccoli, Brussels sprouts and cauliflower) contain sulforaphane, a compound that may reduce cytokine production, which plays a major role in chronic inflammation.Fatty fish like salmon, mackerel, sardines and anchovies are some of the best sources of the long-chain omega-3 fatty acids—EPA and DHA. These fats are powerful anti-inflammatory agents that reduce the production of inflammation-causing eicosanoids and cytokines.Research has consistently shown that regular intake of omega-3s can reduce levels of C-reactive protein (CRP), a key marker of inflammation. 

                              #Nuts and seeds&Whole grains#

* **Almonds** and **walnuts** are particularly beneficial. Walnuts are particularly high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.* **Chia seeds** and **flax seeds** are also great sources of ALA, and they contain fiber and lignans — compounds that help control inflammatory responses.* **Oats**, **quinoa**, **brown rice**, and **barley** provide complex carbohydrates and fiber that support gut health — playing a key role in controlling inflammation throughout the body.* The fiber in whole grains also helps lower CRP levels and supports a healthy microbiome, which plays a key role in immune regulation.Beans, lentils, and other legumes are rich in fiber, plant-based protein, and antioxidants. Their low glycemic index helps maintain stable blood sugar levels, which is important because a spike in blood sugar can trigger inflammatory responses.Legumes also contain polyphenols and other phytochemicals that have been shown to reduce inflammatory markers in clinical studies.Many herbs and spices have potent anti-inflammatory effects due to their high content of polyphenols and essential oils.* **Turmeric**, with its active compound curcumin, is one of the most powerful natural anti-inflammatories. It has been studied extensively for its ability to reduce joint pain and systemic inflammation.

                              #Healthy Oils&Tea and Coffee#

* **Garlic** and **Onion** are rich in sulfur compounds and flavonoids that reduce inflammation and support immune health.Avocado oil and flaxseed oil are also good options, providing heart-healthy fats and anti-inflammatory compounds.Green tea is rich in catechins, particularly EGCG (epigallocatechin gallate), which has strong anti-inflammatory properties.Coffee also contains a limited amount of antioxidants and may have protective effects against inflammation, although effects may vary based on individual tolerance and genetics.**Probiotics and Fermented Foods**Inflammation.

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