Foods to Fight Inflammation in Rock Hill SC

Interested in knowing the foods that will fight inflammation in Rock Hill SC? Our team at Celanese Chiropractic Health & Performance is here to help.

Inflammatory Foods in Rock Hill SC

Try to avoid or limit these foods as much as possible:

• refined carbohydrates, such as white bread and pastries
• fried foods: French fries, etc.
• sodas and other sugar-sweetened beverages
• processed meats (hot dogs, sausage, salami, deli meats)
• margarine, shortening, and lard
• processed foods and partially hydrogenated oils (trans-fatty acids): cookies, chips and other snacks

Anti-Inflammatory Foods

Include plenty of these anti-inflammatory foods in your diet:

• FATTY FISH

Certain types of fish are rich in inflammation-fighting omega-3 fatty acids, which reduce C-reactive protein and interleukin-6, two inflammatory proteins in your body that are linked to heart disease and diabetes.

How Much: at least 3 to 4 ounces, twice a week
Best Sources: Wild Alaskan salmon, mackerel, tuna, sardines, anchovies and other cold-water fish

• FRUITS AND VEGETABLES

Packed with antioxidants, which support the immune system and help fight inflammation.
How Much: at least 1½ to 2 cups of fruit and 3+ cups of veggies per day
Best Sources: variety of colors daily; especially berries, tomatoes, peppers, and dark leafy greens like spinach and kale. Eat cruciferous vegetables regularly: broccoli, cauliflower, Bok choy, brussels sprouts, kale.

• OLIVE OIL

Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain

How Much: 2 to 3 tablespoons per day for cooking or in salad dressings or other dishes
Best Sources: extra virgin olive oil is less refined and processed; retains more nutrients than standard varieties.

• NUTS

Nuts are full of inflammation-fighting monounsaturated fat, protein and filling fiber

How Much: 1.5 oz. of nuts daily (about a handful)
Best Sources: almonds, walnuts, pistachios, pine nuts

• FIBER

Fiber lowers C-reactive protein, a substance in the blood that indicates inflammation. Fiber from foods lowers CRP levels more than taking fiber supplements. When increasing fiber, do it gradually and with plenty of fluids.

How Much: Women: 25 grams per day; Men: 38 grams (or 21 and 30 grams daily, respectively, if over 51).
Best Sources: beans and lentils, whole grains, nuts and seeds, and eat the skin or peel of fruits and vegetables!

• HERBS & SPICES

How Much: unlimited amounts; use generously to season foods.
Best Sources: turmeric, ginger and garlic, chili peppers, basil, cinnamon, rosemary, thyme.

• DARK CHOCOLATE & COCOA

Cocoa is packed with antioxidants that reduce inflammation, reduce the risk of disease and lead to healthier aging. Flavanols in chocolate help keep the endothelial cells that line your arteries healthy.

How Much: enjoy plain dark chocolate in moderation
Best Sources: choose dark chocolate that contains at least 70% cocoa to reap the anti-inflammatory benefits

• WATER

Drink pure water, or drinks that are mostly water throughout the day.

How Much: men: 13 cups; women: 9 cups (of total beverages a day)
Best Sources: unsweetened teas, very diluted fruit juice, sparkling water with lemon