Fill Your Plate with These Seven Inflammation-Busting Foods

By: VGFS
Monday, February 7, 2022

At Vaughn Greene Funeral Services, we care about your health. And being informed about nutrition and gut health is an important part of managing your health care.

Chronic inflammation is like too much of a good thing. We need the body’s inflammatory compounds to do their job from time to time, killing bacteria and preventing infection. But chronic low-grade inflammation actually triggers disease. Your immune system is in action but instead of fighting foreign bacteria, it silently attacks your own body. Stress is one known culprit in raising inflammatory compounds, along with obesity and genetics.

Diet plays a large role, too. Consuming too much white flour, sugar, and fried foods, and not enough fruit, vegetables, and fish raises inflammation. If diet can cause inflammation, it can also make a big difference in fighting it.

Rally your body’s defense mechanisms with these seven tasty inflammation busters.

1. Berries

Berries may be small in size but they’re packed with fiber, vitamins, and minerals. Dozens of varieties exist but the most common and healthy choices include blueberries, raspberries, blackberries, and strawberries. Berries contain antioxidants called anthocyanins, which give them their robust coloring. These compounds have anti-inflammatory effects that may reduce the risk of disease.

2. Fatty fish

Fatty fish is a great source of protein and the long-chain omega-3 fatty acids EPA and DHA. EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease. Although all types of fish contain some omega-3 fatty acids, the best sources come from salmon, sardines, herring, and mackerel.

3. Cruciferous vegetables

These nutritional powerhouses are brimming with antioxidants that are associated with a decreased risk of heart disease and cancer. They’re rich in sulforaphane, an antioxidant that fights inflammation by reducing levels of cytokines and NF-kB, which drive inflammation. Fill up on crunchy veggies such as broccoli, cauliflower, Brussels sprouts, and kale.

4. Avocados

These delectable, versatile superfoods contain potassium, magnesium, fiber, and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to reduced cancer risk.

5. Green tea

You’ve probably heard that green tea is one of the healthiest beverages you can drink. It reduces the risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing pro-inflammatory cytokine production.

6. Extra virgin olive oil

As one of the healthiest fats you can eat, extra virgin olive oil is rich in monounsaturated fats and is a staple in the Mediterranean diet, which provides numerous health benefits. Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions. Keep in mind that extra virgin olive oil offers far greater anti-inflammatory benefits than those provided by more refined olive oils.

7. Dark chocolate and cocoa

Dark chocolate is delicious, rich, and satisfying. It’s also packed with antioxidants that reduce inflammation. Flavanols are responsible for chocolate’s anti-inflammatory effects and they keep the cells that line the arteries healthy and pliable. Be sure to choose dark chocolate that contains at least 70% cocoa to reap these anti-inflammatory benefits.

In addition to filling your diet with nutritious anti-inflammatory ingredients, it’s just as important to limit your consumption of foods that can promote inflammation. Fast food, frozen meals, and processed meats have been associated with higher levels of inflammatory markers. Fried foods and partially hydrogenated oils contain Trans fats, a type of unsaturated fatty acid that has also been linked to increased levels of inflammation, and sugar-sweetened beverages and refined carbs have also been shown to promote inflammation. Steer clear of these culprits and reach for more nutritious choices instead.

About Vaughn Greene Funeral Services: For more than 25 years, Vaughn Greene Funeral Services has been providing a ministry of care to Baltimore’s African American community. As a leading local, minority- and family-owned provider, we promise to provide our highest level of service and respect to families who entrust us to honor their loved ones. For more information about our funeral, cremation, memorial, and repast services, please call us at 410.655.0015 or visit us online at https://vaughncgreene.com/.

Leave a comment
Name*:
Email:
Comment*:
Please enter the numbers and letters you see in the image. Note that the case of the letters entered matters.

Comments

Please wait

Previous Posts

Seven Proven Secrets to Staying Healthy When You’re Surrounded by Illness

When everyone around you is under the weather, staying healthy requires some extra effort. Upper respiratory infections like colds and flu are more common in the winter months when we’re all stayi...

Coffin or Casket: How to Determine Which One is Right for You

Funeral planning involves many details, and one of the most important is the choice of a coffin or casket. Although most people think these burial containers are the same, they actually have a num...

The Reception after the Funeral: Five Helpful Tips for a Memorable Event

If you are hosting a reception after the funeral of a loved one, consider ways to make it extraordinary and deeply personal. Families often host a reception or repast after the final farewell for ...

Seven Proven Tips for Calming Stress and Easing Anxiety

From minor trials to major crises, stress is a part of life. Finding effective ways to calm anxiety can transform your mood and your health. You can't always control your circumstances but you can...

New Year, New Purpose: 3 Tips To Consider For Your Mental Health Inventory

It’s 2023, and many of us are hopeful about the new year and all it has to bring.  COVID-19 has changed many of our lives, and we have begun to realize the importance of living in the moment...

Coins on a Headstone: Five Little-Known Facts About Grave Decorations

Have you ever seen letters, photos, or coins on a headstone? These traditional mementos represent a way to honor the departed. Honoring those who have passed on has always been an important aspect...

Have You Been Asked to be Pallbearer or Honorary Pallbearer? Four Important Things to Know

Consider it a tremendous honor if you have been asked to serve as a pallbearer or honorary pallbearer at a funeral. Being a pallbearer or honorary pallbearer means you will play an integral part i...

In Remembrance Of Our Loved Ones This Holiday Season

During the holidays, those grieving sometimes feel like they are in a time machine, feeling their emotions of loss as deeply as when it occurred.  Grief affects everyone differently, but one ...

When a Death Occurs Away from Home or Out of Town, Take These Four Steps

Losing a loved one is difficult, no matter the time or place. When a death occurs away from home or out of town, do you know the steps to take? In today’s mobile society, end-of-life emergencies a...

VGFS is Proud to Partner with 53 Families Foundation This Thanksgiving

Vaughn Greene Funeral Services is proud to support this year's 53 Families Foundation Thanksgiving Dinner on November 22 at 4pm, held at the Baltimore Convention Center. For ten consecutive...