3 Foods That Reduce Inflammation

You've heard of going gluten-free, cutting out dairy from your diet and even saying goodbye to grains and legumes and going full-out Paleo. But have you heard about inflammation, which leads many people to give up nightshades?

If you have an autoimmune disease, then your body's immune system is often working overtime, trying to make sure so-called invaders don't make you sick. The same is true if you have some food allergies or sensitivities, which have become very common in recent years.

The truth is that if you have inflammation, then you want to know what foods to eat to reverse this problem. How do you know you have this? You can see it in your face: it might be itchy, red and/or bloated.

Read on to find out the 3 foods that you can eat to reduce inflammation

1. Kale

If you haven't jumped on board the kale-loving train yet, now is a good time to start. There are scientific reasons to consume the green vegetable, so it's definitely not just a fad. Researchers discovered that when over 1,000 Chinese women added cruciferous vegetables such as kale to their diet, their inflammation levels were low.

That's because kale has Vitamin K, which a 2008 study found is anti-inflammatory. A one-cup serving of kale has so much Vitamin K, in fact, that it would be 1180 percent of your recommended daily intake.

Here are some other nutritional benefits of kale:

• Calcium (which protects your bones)
• Iron
• Vitamin C (which is good for your immune system)
• Vitamin A (which is good for eye health)

2. Salmon

Salmon is a fatty fish and those fats are omega-3s. Experts agree that when you consume salmon on a regular basis, You can lower inflammation and keep your heart rate and blood pressure steady. Omega-3-rich fish is also good for heart health.

In a 2010 edition of Nature Chemical Biology, researchers at the University of Pittsburgh School of Medicine figured out exactly why omega-3s reduce inflammation.

Here's what they did:

• They focused on "activated macrophages" aka immune cells that are found in your body's tissues if you experience inflammation.
• They turned omega-3 fatty acid "derivatives" into "electrophilic fatty acid oxidation products" (also called EFOX)
• This was done so these acids could interact with cells and proteins.
• Specifically, an enzyme (COX-2) makes cellular proteins change.
• These proteins change into EFOX, which results in anti-inflammation.

The recommended intake of fatty fish such as salmon? Twice a week.

3. Blueberries

You might make a breakfast smoothie with blueberries and almond milk or add the berries to your morning oatmeal, but did you know that blueberries also reduce inflammation?

When looking to lose weight in your face, make sure you include blueberries in your diet on a regular basis.

• They are anti-cancer.
• They contain fiber and keep you regular.
• They keep your heart in top shape.
• They help you focus and improve memory.

Blueberries are often praised for their antioxidant content. That's because they have the antioxidants called 'proanthocyanidins' which are what can lower the inflammation in your body.

A study published in the August 2013 issue of The Journal Of Nutritional Biochemistry found that wild blueberries can lower inflammation.

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