When bacteria, viruses, or other invaders are recognized and attacked by our immune system, inflammation occurs in our bodies.

This system protects our health and is composed of white blood cells, "lymphocyte cells," "natural killer cells," and others, many of which originate in the bone marrow and travel through the blood to organs and tissues.

Inflammation helps the healing process in a healthy body, but in some people, the body becomes confused and begins to mount a defense against its own tissues. This can result in arthritis, celiac disease, irritable bowel syndrome, and other conditions. In fact, inflammation has been linked to the majority of health issues we face, including heart disease, diabetes, Alzheimer's, inflammatory bowel disease, and others.

Eating naturally anti-inflammatory foods can help to reduce the symptoms of inflammation and disease while also aiding in the repair and healing of the body. Here are the top three anti-inflammatory foods.

Eggs

Many studies have been conducted on vitamin D because of its potent anti-inflammation properties. Eggs, sardines, salmon, mackerel, herring, raw maitake mushrooms, cod liver oil, and organic vitamin D fortified milk and yogurt are high in vitamin D.

According to a study published in the Journal of Investigative Medicine, vitamin D has important functions other than supporting calcium and bones in the body. It concluded that vitamin D boosts immunity and that a deficiency is common in autoimmune disease, in which the body's immune system mistakenly attacks healthy cells.

Vitamin D has also been studied for its potential benefits in the treatment of sleeplessness and insomnia. The findings of a vitamin D study were published in the journal "Medical Hypothesis" in a recent issue. Over a two-year period, the researchers followed 1500 patients. Over many months, they maintained a consistent level of vitamin D in their blood.

This resulted in normal sleep for the majority of participants, regardless of their type of sleep disorder, implying that many types of insomnia may have the same cause. During the study, the authors discovered high concentrations of vitamin D "receiving sites" or "receptors" in areas of the brain associated with the onset and maintenance of sleep.

Anti-Inflammatory Foods for Better Sleep and Health

Walnuts

A recent study published in the journal "Nutrients" says a lot of good things about walnuts. According to the authors: "For two reasons, walnuts may be more anti-inflammatory than other nuts. For starters, walnuts are the only nut that contains significant amounts of ALA (alpha-linolenic acid is a kind of omega-3 fatty acid found in plants). One of the more anti-inflammatory fatty acids is ALA. Second, walnuts are particularly high in ellagic acid (a natural plant chemical found in fruits and vegetables), which has been shown in studies to have potent anti-inflammatory properties."

Due to the melatonin content, eating a handful of walnuts before bedtime may also help to alleviate sleeplessness and insomnia. According to Russel Reiter, Ph.D., a cellular biology professor at the University of Texas: "Few foods have been studied for their melatonin content. Our research shows that walnuts contain melatonin, that it is absorbed when consumed, and that it improves our ability to cope with stress caused by toxic molecules. Walnuts are also high in omega-3 fatty acids, which have been shown to prevent certain types of cancer and keep the heart healthy."

Extra virgin olive oil

The main fatty acid found in olive oil is oleic acid. This substance has been shown to significantly reduce inflammation levels in the body. A research study from the ""Chronic inflammation is a critical factor in the development of many inflammatory disease states, including cardiovascular disease, cancer, diabetes, degenerative joint diseases, and neurodegenerative diseases," according to the journal "Current Pharmaceutical Design." Nonsteroidal anti-inflammatory drugs (NSAIDs) are commonly used to treat inflammation and its associated symptoms; however, the use of these drugs is associated with serious side effects."

"As a result, research into natural methods of inflammatory control is warranted. A traditional Mediterranean diet has been shown to provide some protection against chronic diseases by reducing pro-inflammatory foods, which has been attributed in part to the diet's high intake of virgin olive oil. Virgin olive oil contains a variety of compounds that have potent anti-inflammatory properties."

Olive oil's anti-inflammatory properties extend to brain health, and it has been shown to help with depression and insomnia. Olive oil can help to balance hormones and keep neurotransmitters in the brain working properly.

Broccoli, green leafy vegetables, blueberries, bok choi, pineapple, coconut oil, turmeric, salmon, ginger, wild salmon, beets, garlic, oysters, yogurt, and other probiotic dairy foods are also anti-inflammatory. Consume a wide range of them to reduce inflammation, improve overall health, and ensure a good night's sleep.