The food we eat has great influence on our well-being and health. To achieve wellness goals, we need a balanced diet. There is however a major factor affecting health and wellness: inflammation.

Inflammation is a normal response of our immune system to defend our bodies, so it’s a good thing. But if the immune system overreacts, the mechanism by which inflammation works (swelling, destruction of “bad” cells, etc.) may lead to serious health issues, such an auto immune illnesses or latent inflammation, which causes ongoing stress on the body. Our immune systems are very powerful, and if not kept in check can, in fact make us very sick.

One major factor in avoiding or controlling inflammation is to use food as medicine. Nature abounds in foods that work with our bodies and help protect and maintain health and wellness. Eating a balanced and varied diet is important, but in some cases, some foods should be avoided, temporarily or permanently, depending upon specific circumstances.

Here is a short list of foods and types of foods that work well in helping our body stay healthy and reduce or control inflammation:

• Omega-3 fatty acids: These fatty acids are found in fish, such as salmon, tuna, and mackerel. They have been shown to reduce inflammation throughout the body.
• Antioxidants: Antioxidants help to protect cells from damage that can lead to inflammation. They are found in fruits, vegetables, nuts, and seeds.
• Phytonutrients: Phytonutrients are plant compounds that have anti-inflammatory and antioxidant properties. They are found in fruits, vegetables, herbs, and spices.
• Probiotics: Probiotics are live bacteria that are good for gut health. They have been shown to reduce inflammation in the gut and throughout the body.
• Nightshade Vegetables: Eggplants, peppers, tomatoes and potatoes are all members of the nightshade. They are rich in minerals, vitamins and other nutrients. Although they contain solanine, an inflammatory, there is no scientific proof they actually cause inflammation.
• Turmeric: This spice contains a compound called curcumin that has powerful anti-inflammatory effects.
• Ginger: This root vegetable has anti-inflammatory and pain-relieving properties.
• Garlic, onions, leeks, shallots: These herbs (yes, they are herbs) contain compounds that have anti-inflammatory and immune-boosting effects.
• Olives: The olive tree is a miracle of nature. Olives and olive oil are packed with antioxidants and anti-inflammatory nutrients.
• Green tea: This beverage contains compounds that have anti-inflammatory and antioxidant properties.
• Olive oil: This oil is rich in monounsaturated fatty acids, which have been shown to reduce inflammation.
• Dark chocolate: This food contains compounds that have anti-inflammatory and antioxidant properties.

It is important to eat a variety of foods from all of these food groups to get the most benefits. Eating a healthy diet is one of the best things you can do to reduce inflammation and improve your overall health.

Properly cooking foods has also great value. For example, steaming is more beneficial than boiling because it preserves more nutrients. Overcooking may lead to depleted nutritional value. Air-frying is also a good method to reduce the amount of fat ending up in your meal and is therefore much more beneficial than deep-frying.