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Best Foods to Eat to Fight Swelling & Inflammation

Best Foods to Eat to Fight Swelling & Inflammation

 

Let’s start by going over what inflammation is and why it can lead to swelling. Inflammation is basically your body protecting itself it is part of the immune response. Anytime you are injured your body has an inflammatory response to heal itself. Severe Inflammation can lead to many diseases. There are 5 signs of inflammation: Swelling, Pain, Heat, Redness and Loss of function. Here we are going to focus on swelling and how eating healthy foods daily can help fight inflammation thereby reducing swelling. Click on the link here to learn more about natural oils that help reduce inflammation and swelling . 

 

 

Tomatoes

High in Fiber, Potassium, Choline and Vitamin C which all contribute to heart health. Tomatoes also contain Lycopene (fights cancerous cells), Beta Carotene (good for skin and eyes), Naringenin (reduces inflammation) and Chlorogenic acid which can help lower blood pressure. Tomato smoothie anyone?

 

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Greens – Kale, Spinach, Chard

Full of nutrients, strengthens your bones, and fights cancer. Contains a lot of antioxidants which promote skin cell development for healthy skin.

 

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Fish – Salmon, Halibut, Cod, Bass, Tuna, Snapper and other fish high in Omega 3’s

Omega 3’s fight inflammation, lots of protein, high in B vitamins that reduce inflammation and repair DNA.  

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Avocado 

Lots of vitamins and minerals. High in potassium helps blood pressure. Lots of fiber and contains Monosaturated Oleic Acid which fights inflammation and lots  of antioxidants which can help keep your eyes healthy. Inhibits prostate cancer cells.        
  
 
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Nuts – Walnuts, Almonds, Sunflower Seeds and Hazelnuts
They contain a lot of nutrients! Lowers cholesterol due to antioxidants which also fight free radicals. Walnuts are especially good for this. Helps protect your cells. Reduce inflammation and are high in fiber.
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Dark Chocolate

Loaded with minerals and nutrients, tastes good, High on the ORAC score (level which dictates antioxidants level). Reduces inflammation. Improves blood flow and blood pressure. Reduces risk of heart disease. Protects your skin and improves brain functions.
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Green Tea

Contains Epigallocatechin Gallate which has been studied to fight different diseases. Can improve brain function, increases fat burning, lower risk of some cancers, lowers your risk of Alzheimer’s and Parkinson’s disease. Lowers your risk of sickness and infection. Lowers your risk of cardiovascular disease and type 2 diabetes, can help you live longer and lose weight.
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Beans

High in protein, full of nutrients including folate, high in antioxidants and high on the ORAC scale. Good for the heart reduces your risk for coronary heart disease. Also, reduces your risk of cancer, diabetes, inflammation, reduces fatty liver risk, increases healthy bacteria in the stomach.

 

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Onions

Full of nutrients, low in calories, they help keep your blood clean, high in Vitamin C, good source of potassium, protects your cells from damage, anti-inflammatory properties protect against blood clots, decrease heart disease risk, lowers cholesterol, high in antioxidants so fights so helps to fight cancer, diabetes and other diseases. They contain cancer fighting compounds, boost bone density, antibacterial properties (so they fight bad bacteria like E.Coil) good for digestive health.
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Foods High in Fiber – brown rice, quinoa, oatmeal, bulgar and whole wheat flour 

Helps maintain bowel health, lowers cholesterol, helps control blood sugar levels, helps you live longer.
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Herbs- Oregano, Thyme, Basil, Curcumin and Chili Pepper

 

Each herb adds different value to your diet some examples including lowering blood sugar, antidiabetic effect, can improve brain function, relieves pain and nausea, anti-inflammatory, fights infections and boosts immunity.
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Fruits – Apples, Blueberries, Cherries, Pineapple, Raspberries and Strawberries

 

Full of nutrients, fiber, folate, potassium and Vitamin C. Helps with growth and repair of body tissue, helps form red blood cells. Helps with blood pressure, reduce the risk of heart disease, cancer, obesity and diabetes, reduce risk of kidney stones. Folate is good for pregnant women.
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Olive Oil, Avocado Oil and Grapeseed Oil

 

Helps prevents stroke, large amounts of antioxidants, strong anti-inflammatory properties, also reduces risk of heart disease, fights Alzheimer’s disease, anticancer properties, lowers risk of type 2 diabetes and rheumatoid arthritis. Lastly has antibacterial properties and are good to keep your skin looking young.  

 

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Garlic

Very strong Medicinal properties, high in nutrients, fights sickness including colds, reduces blood pressure, lowers heart disease risk, Antioxidants help prevents Alzheimer’s and dementia. Helps you live longer and protects against organ damage from heavy metals. Also, improves bone health.
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And here are the foods that cause inflammation. So avoid these foods:

 

 

Processed Meats

Linked with Chronic disease, contains nitrates that increase cancer in stomach and bowel, contains polycyclic aromatic hydrocarbons when bbq’d and has been shown to cause cancer in animals, contain Heterocyclic Amines which cause cancer, high in sodium.

 

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Fried Foods

High in calories, high in trans fats increases risk of several diseases including heart disease, diabetes and obesity. May contain Acrylamide which causes cancer.

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Sugary Drinks / Foods

Causes weight gain, increases risk of disease and acne, type 2 diabetes, increases cancer risk, might cause depression, makes your skin and cells age faster.

 

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Refined Carbohydrates 

Low in nutrients and fiber, can cause obesity and diabetes.

 

 

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Processed Foods

High in sodium, sugars and fats. May contain High fructose corn syrup, contain artificial ingredients ( colorants, preservatives, flavors, etc) often high in refined carbohydrates and high in trans-fat. 

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Reduce Edema Swelling

 

Eating healthy should be your top priority if you are struggling with inflammation and/or swelling since there are many foods (above) that can help you naturally fight inflammation and reduce swollen feet, legs and ankles and other types of edema swelling fast. If you want a jump start, try a natural diuretic anti-inflammatory supplement like SwellNoMore. SwellNoMore contains 17 natural ingredients and reduces swelling and inflammation fast, in many cases also decreasing pain as well.



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