You are what you eat!

                       5 Foods That Help Fight Inflammation

1. Here, fishy, fishy…
   Fish are high in protein and contain high amounts of omega-3 fatty acids. Omega-3 fatty acids can reduce the production of molecules and substances that are linked to inflammation. Omega-3 fatty acids also help fight anxiety and depression, which often times can accompany chronic pain. Research has shown that people who consume omega-3s are less likely to experience depression. Research has also shown that people who have anxiety and depression, who began taking an omega-3 supplement, had improved symptoms.

1. Beans
   Did you know that one cup of beans has up to 15 grams of protein? Beans are very affordable, available in a wide variety, and last quite a while in storage. Beans are very high in fiber and phytonutrients, both help decrease inflammation. Not sure how to add more beans to your diet – try adding them to your pasta, soup, or salad. Mix cooked beans and hummus together for a yummy cracker dip.

1. Fruits
   Blueberries, raspberries, strawberries oh my! If the word has berry in it, it helps fight inflammation! Apples, cherries, and pineapple are also high in antioxidants, which help the body fight off free radicals that increase inflammation in the body. Blueberries are often times referred to as a super food, and for good reason! Blueberries have the highest level of antioxidants of all fruits and vegetables. [2] There are many different ways to incorporate fruit into your daily diet: having fruit as a snack, add fruit to a salad, make a smoothie, or adding fruit to your yogurt. Try buying frozen fruits to save a few dollars!

1. Nuts
   Nuts are high in omega-3 fatty acids and antioxidants, which both naturally help fight inflammation. There are many ways you can incorporate nuts into your diet: eat as a quick and easy snack, add to salad, crush and sprinkle over fish, or add to hummus. The next time you reach for a snack, try a handful of nuts!

1. Garlic – it doesn’t just keep vampires away!
   Garlic is a powerful ingredient that can be added to just about any food. In addition to help fight inflammation, garlic can help reduce blood pressure, heart disease, and high cholesterol. So the next time you are making pasta, make sure to sprinkle more than the normal amount of garlic!

If you are experiencing chronic pain, contact iSpine Pain Physicians in the Twin Cities, MN, area. iSpine specializes in a wide range of long- and short-term pain solutions. iSpine offers convenient locations in Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell, and Delano. To schedule an appointment, call (763) 201-8191, and visit their website to learn more about their services.

Resources: 

1. Accessed on 01.09.2019, 17 Science-Based Benefits of Oemga-3 Fatty Acids, https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section1

2. Accessed on 01.09.2019, 10 Proven Health Benefits of Blueberries, https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section2