An estimated 133,000 Americans, that is 40% of us, suffer from chronic inflammation in the body, which can last weeks, months, even years, and can lead to diseases like arthritis, diabetes, COPD and allergies, asthma, Crohn’s Disease, hepatitis and even cancer, among other conditions. It can be painful and cause long-lasting, harmful effects, depending on its severity. Age, weight, diet and other factors can all contribute to chronic inflammation. Chronic inflammation is measured by increased biomarkers like C-reactive protein (CRPs) levels and, in less severe cases, requires little or no treatment but, as with most health conditions, diet can play a huge role in controlling and curing it.

NUTS

Nuts like almonds and walnuts possess numerous health benefits. Loaded with protein, fiber, omega-3 and polyunsaturated fats (the healthiest of “good” fats), these nuts can help prevent clogged arteries, help reduce blood pressure and promote good heart health. Polyphenols contained in nuts help regulate unhealthy molecules in the body and keep the gut healthy. Nuts, even with all of their benefits are not healthy for those with allergies to them but, for many, they are a great snack for hunger and good health.

FRUIT

Fruits are another superfood for promoting good health. Not only can they boost immunity (we’ve all been told to take our vitamin C for colds and flu), but they are also packed with antioxidants that help produce more NK cells and even slow the growth of cancerous cells. Catechin in cherries prevent inflammatory bowel disease and strawberries can help prevent heart disease. Avocadoes are crammed with monounsaturated fats, magnesium, fiber and potassium that are widely known to promote good health and prevent disease.

Fatty Fish

Fatty fish, like salmon, sardines, herring, mackerel and anchovies, among others, are packed with protein, omega-3 and minerals, calcium and vitamins B2 and D. Fish is a low calorie and delicious food that can lower blood pressure and prevent heart attacks and strokes, as well as promote a healthy brain. Fish can also decrease the risk of depression, dimentia and Alzheimer’s so it is no wonder it is great for fighting inflammation. Eat those anchovies!

Vegetables

We all know that green vegetables like broccoli, kale and brussels sprouts can play an important role in preventing cancers and heart disease. Vegetables are low fat and packed with vitamins and nutrients that lower blood pressure and help prevent diabetes and other diseases. They can even promote good vision.

Peppers

Peppers contain vitamins, quercetin, sinapic and ferulic acids, all that help prevent diseases like diabetes and inflammation, lower blood sugar and even aid in the delay of age-related memory loss. The vitamin C in peppers promote healthy teeth and bones white its vitamin B6 promotes good brain development and immune system function.