by Anthony Stemke

Created on: May 16, 2009   Last Updated: May 22, 2009

While inflammation is your first line of defence against bacteria and viruses, it is also responsible for many diseases. It causes pre-mature aging, arthritis, asthma, diabetes, osteoporosis, Alzheimer's disease, migraines, depression, macular degeneration, fatigue; and even cancers and heart disease. But there are several potent weapons capable of battling inflammation. They are anti-oxidants, phytochemicals, adequate sleep, and exercise. Selecting foods with these elements will keep inflammation at bay. This means your body will be disease-free much longer. What good is old age if you cannot enjoy it?

Inflammation is caused by free radicals, and counterbalanced by anti-oxidants and phytochemicals, found in foods. Basically, free radicals are oxygen molecules that have lost an electron during interaction with other molecules. This causes the free radicals to steal electrons from healthy cells. While natural, this electron loss damages cell components, leading to inflammation. Carotenoids and flavonoids are the vivid pigments in phytochemicals containing the anti-inflammatory properties that protect against free-radical cell damage.

Eat vegetables and salads with your meals as well as a moderate amount of fruit. Phytochemicals in leafy greens like spinach and kale reduce the risks of age-related diseases. The more colorful a food is, the better it is for you. Whole grains are rich in phytochemicals too, known to lower the risks of digestive cancers, breast cancers, and prostate cancers. Certain spices, like ginger and curry powder are anti-inflammatory.

Enjoy green tea daily, and a handful of nuts to provide antioxidants which combat inflammation. Eat fish a couple times a week. This is a great way to get anti-inflammatory fats (called Omega 3) to counter the overindulgence of Omega 6 in the diet. Foods like salmon and sardines are rich sources of Omega 3. If you are not eating fish regularly, take a fish oil capsule.

Include olive oil in your diet. Olive oil will help you lessen butter consumption and its phytochemicals lower cholesterol. There is growing evidence too that olive oil may improve immune functions over time as well.

Vitamin C is a formidable free radical fighting anti-oxidant that lowers the risk of Alzheimer's disease, prevents the oxidation of bad (LDL) cholesterol, increases the skin's production of Collagen, and helps in your body's ability to absorb iron. Because smoking destroys between 25-100mg of vitamin

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