Inflammation is the silent killer, as its symptoms can be hard to decipher for a long time while the body maintains the balance by struggling to treat it.
In the case of an injury or sickness, the immune system uses white blood cells to boost the blood flow and thus treat the issue and prevent harm.
Yet, when the body starts to attack its own tissues, causing chronic inflammation, one can develop diabetes, joint pain, and autoimmune diseases, that lead to most of the modern diseases.
According to Medical News Today, chronic inflammation is a “long-term inflammation and can last for several months and even years.
It can result from failure to eliminate whatever was causing an acute inflammation, an autoimmune disorder that attacks normal healthy tissue, mistaking it for a pathogen that causes disease, or the exposure to a low level of a particular irritant, such as an industrial chemical, over a long period”.
Dr. Mark Hyman, MD gives a list of the things that contribute to the development of inflammation in the body, which is, thankfully, relatively short:
- Poor diet—mostly sugar, refined flours, processed foods, and inflammatory fats such as trans and saturated fats
- Lack of exercise
- Hidden or chronic infections with viruses, bacteria, yeasts, or parasites
- Hidden allergens from food or the environment
- Toxins such as mercury and pesticides
- Mold toxins and allergens”
Even though the dietary solutions do not alone cause inflammation in the body, they can help prime the immune system to react in a measured way and avoid its severe negative consequences on health.
Therefore, a diet rich in anti-inflammatory foods is of great help in preventing and treating these health concerns.
These are the best anti-inflammatory foods you can consume:
Ginger has powerful therapeutic properties that prevent the formation of inflammatory compounds in the body.
Raisins have powerful anti-inflammatory properties and reduce bacteria growth in the body.
3. Fatty Fish
Oily fish are abundant in omega-3 fatty acids, which effectively fight inflammation.
4. Tart Cherries
Tart cherries are rich in natural antioxidants that reduce inflammation, especially associated with osteoarthritis. Studies have found that they contain the “highest anti-inflammatory content of any food.”
5. Leafy Green Vegetables
Dark green leafy vegetables prevent cellular damage, as they are rich in flavonoids, vitamin C, antioxidants, and carotenoids.
6. Chia Seeds
Chia seeds are a real superfood, full of micronutrients, fiber, protein, omega -3 fatty acids, flavonoids and polyphenolic acids, such as quercetin, myricetin, kaempferol, and caffeic acids, so they fight inflammation, improve heart health, and boost circulation.
It is high in magnesium, potassium, and antioxidants, that fight inflammation and reduce oxidative stress, lower the cancer risk, and prevent inflammation.
Being high in antioxidants, blueberries support the healthy function of the nervous system, improve memory, lower the risk of diabetes, heart disease, and cancer, and improve eye health.
9. Bone Broth
Bone broth is full of vitamins and minerals, as well as amino acids such as glycine, proline, and arginine, which reduce body inflammation.
Kelp alkalizes the body and thus prevents diseases. It is high in fucoidan that has strong anti-inflammatory effects.
11. Sweet Potatoes
Being a rich source of complex carbohydrates, beta-carotene, manganese, vitamins B6 and C, sweet potatoes fight inflammation and support the healing process of the body.
12. Green Tea
Green tea is abundant with nutrients and antioxidants and lowers the risk of cancer, brain disorders, belly fat, slow metabolism, and type 2 diabetes.
The anti-inflammatory capabilities of this tea are due to the presence of a compound called ECGC, that treats inflammation linked to joint pain.
It is rich in vitamin C, manganese, and beta-carotene, that prevent inflammation in the body and support overall health.
14. Extra Virgin Olive Oil
This beneficial oil is high in polyphenols that prevent inflammation of the heart and blood vessels, as well as monounsaturated fats that are converted in the body to anti-inflammatory agents.
15. Bok Choy
It is a rich source of zinc and omega-3s, while the phenolic compounds in it prevent free radical damage and the development of diseases.
Basil contains volatile oils that are high in eugenol, that acts the same way in the body as over-the-counter anti-inflammatory medications, and the flavonoids orientin and vicenin protect the structure of cells and chromosomes.
Being loaded with omega-3 fatty acids, walnuts inhibit the production of certain neurotransmitters that lead to pain and inflammation in the body.
Bromelain found in these delicious fruits regulates the immune response, lowers the risk of heart attacks and strokes, and the numerous antioxidants such as vitamin C, vitamin B1, potassium, and manganese prevent diseases.
Radishes are full of vitamin C, that reduces inflammation and prevents various conditions, such as strokes, cancer, and heart disease. They are also rich in folate, fiber, riboflavin, calcium, magnesium, vitamin B6, potassium, copper, and calcium.
Betalain in beets treats inflammation at the cellular level, while the high potassium and magnesium levels effectively repair the damage.
21. Coconut Oil
The powerful anti-inflammatory properties of coconut oil are a result of the high levels of lauric acid, so it will help you prevent the development of various diseases and conditions, and boost overall health.
Additionally, spice up your meals with the following anti-inflammatory spices: turmeric, sage, thyme, cinnamon, oregano, cloves, Jamaican allspice, marjoram, and Gourmet Italian spice.
On the other hand, in order not to aggravate inflammation, you should avoid foods like:
- Red meat
- fried foods
- candy, cookies, and sweets
- soybean oil and vegetable oil
- processed snack foods
- margarine and lard
- excess alcohol
- white bread, pastry, and other foods that contain refined carbohydrates
- soda and sugary drinks
Make sure you find a way to relieve stress, sleep well, drink plenty of water daily, and exercise regularly.
Here are several useful tips more to help you make the transition to an anti-inflammatory diet easier, listed by Medical News Today:
- “planning shopping lists to ensure healthful meals and snacks are on hand
- carrying small anti-inflammatory snacks while on the go
- staying within the daily calorie requirements
- adding supplements, such as omega-3 and turmeric, to the diet”
In this way, you will enhance your health and prevent all kinds of health issues.
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