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Inflammation is part of the body's immune response; without it, we can't heal. But when it's out of control, it can damage the body. Plus, it's thought to play a role in obesity, heart disease, and cancer. Foods high in sugar and saturated fat can spur inflammation. They cause over activity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels. Other foods may curb inflammation. Add these items to your plate today. 1.Fatty fish Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways. In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, Foods that dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least. Not a fan of fish? Consider fish- oil supplements. They can cut inflammation. Studies have suggested that vitamin E may play a key role in protecting the body from pro- inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves. Another source of inflammation-fighting healthy fats is nuts— particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and sprouted grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks. Consuming most of your grains as sprouted grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That's because sprouted grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood. 5.Garlic and onions There's a good reason why these pungent vegetables are known for their immunity-boosting properties. In test-tube and animal studies, garlic has been shown to work similarly to NSAID pain medications 10 2.Dark leafy greens 3.Nuts 4.Sprouted grains Page 8| Abby's Magazine - www.AbbysMag.com