When part of the body becomes red, swollen, hot and often painful due to an injury or an infection the condition is called inflammation. However, the type of food we eat also contributes to the occurrence of inflammation.

It may also increase inflammation which as a result can trigger other chronic diseases such as obesity, heart disease and diabetes. When inflammation occurs it is usually a sign that something happens to our body and the body is trying to protect itself.

The combination of stress and over-exercising can also lead to chronic inflammation. Therefore, people need to consider certain diet recommendations in order to prevent inflammation in a natural way.

Firstly, they need to avoid processed food and include more vegetables, fruit and whole grains. White starches and sugars need to be limited because they provide unhealthy energy and promote inflammatory symptoms.

Be careful of sugars like fructose and sucrose because they are especially harmful. In order to reduce this sugar intake you need to cut down on desserts, sodas, pastries and fruit juices. Red meat like bacon and sausages intake should also be limited since they are full of saturated fats. Saturated fats can also be found in butter, milk, cheese and it is recommended to have only small amounts of this food.

Some studies have shown that saturated fats can trigger tissue inflammation which may lead to heart disease or increase existing arthritis inflammation. Trans-fats are the cause of many systematic inflammations. Trans-fats which are found in baked goods, peanut butters, margarines, fried products, donuts, coffee creamers and chocolate snacks are also bad especially because they decrease the good cholesterol.

Fast food which is most popular and thus extremely consumed nowadays should be completely excluded from our everyday diet. Omega 6 fats found in corn, sunflower oil, mayonnaise, soy and salad dressings are needed for normal growth but if their consumption is not balanced they produce pro-inflammatory chemicals.

White flour products such as bread, white rice, white potatoes and cereals contain refined carbohydrates which are driving force of obesity and other chronic conditions.

Alcohol stimulates inflammation and therefore, its consumption needs to be eliminated or moderately used. As mentioned above the best way to fight inflammation is to have nutrition rich in vitamins and minerals like fruits and veggies.

Also, skinless poultry, fish and eggs need to be always on the menu because they are quality sources of protein, calcium, unsaturated fats, probiotics and vitamin D. These can be found in nuts and seeds as well. Gluten-free food is recommended for people who face problems with joints and want to relieve the pain.

Finally, monounsaturated and Omega -3 Fats are believed to neutralize inflammation. Therefore, consumption of avocado, olive oil, salmon, flaxseed and tuna is the best natural way to get these essential fats.