Arthritis, heart disease, diabetes, high blood pressure, asthma, and inflammatory bowel disease (IBD) are the most common health problems these days.
As you know, all of them can be caused by a poor lifestyle. Do not forget to mention that inflammation is the underlying cause of most disease.
Therefore, it is very important to include anti-inflammatory foods into your diet so you can relieve the symptoms of these diseases and finally cure them.
Anti-Inflammatory Foods Can Transform Your Health
Inflammation is a bodily function that is the normal response of a healthy that can only facilitate healing. Unfortunately, it is not simple as that.
When your immune system overreaches and starts attacking healthy body tissues, this leads to autoimmune disorders such as leaky gut and inflammation in other parts of your body. This is the case for fibromyalgia and arthritis symptoms, and celiac and IBD.
Inflammation plays a part for diseases that are not autoimmune because your body tried to heal the tissues. Diabetes-related inflammation can affect insulin resistance while asthma can create inflamed airways.
As we said before, there is a strong connection between inflammation and many diseases. Inflammation is also strongly related to the diet you have. According to a study, patients that followed an anti-inflammatory diet have experienced even better relief that their previous medications provided.
The Anti-Inflammatory Diet
The typical American diet is abundant in calories and macronutrients that can only lead to increased inflammation, increased risk for allergic and auto-inflammatory disease, reduced control of infection and increased rates of cancer.
Hence, you should avoid these foods in order to protect your health.
To follow an anti-inflammatory diet, you should stay away from the processed, unbalanced diet. You should have a Mediterranean diet that includes plenty of fresh fruits and vegetables, little to no red meat, no meat additives or chemicals, and a lot of omega-3 foods.
These foods are packed with various anti-inflammatory components which can only lower inflammation. They are rich in antioxidants, minerals, and essential fatty acids which can regulate the immune system, and impact the way inflammation affects our body.
Top 15 Anti-Inflammatory Foods
By adding these anti-inflammatory foods to your diet, you can repair your body and reduce the inflammation. Check out these 15 anti-inflammatory foods!
1. Green Leafy Vegetables
Fruits and vegetables contain antioxidants and anti-inflammatory flavonoids that can restore cellular health. If you do not want to consume portions of green leafy vegetables on their own, you can juice them.
Swiss chard nutrition is an excellent source of vitamin A, C, and K, all of which can protect your brain from oxidative stress caused by free radical damage. It can also prevent vitamin K deficiency.
2. Bok Choy
Bok choy, also called Chinese cabbage, is rich in antioxidant vitamins and minerals. According to recent studies, bok choy contains more than 70 antioxidant phenolic substances, including hydroxycinnamic acids that can fight free radicals.
Bok choy is a versatile vegetable, so you can use it in various dishes outside of Chinese cuisine.
It is scientifically proven that celery possesses potent antioxidant and anti-inflammatory properties. It can effectively improve blood pressure and cholesterol levels, and prevent heart disease. Celery seeds offer plenty of health benefits as well.
They are a great source of potassium, vitamins and antioxidants and can lower inflammation and fight bacterial infections. In order to reduce inflammation, you should maintain mineral balance.
A good way to do this is to mix sodium foods and potassium-rich foods. Potassium flushes toxins while sodium brings in fluid and nutrients. Without this balance, toxins can easily build up in your body, which in turn will cause inflammation.
Being an excellent source of antioxidants, beet can effectively repair the damage caused by inflammation. The antioxidant betalain is an amazing anti-inflammatory and it is responsible for their signature color.
Besides repairing cells, beets can supply your body with inflammation-fighting magnesium and potassium. Beets are also packed with magnesium and a deficiency of magnesium is related to inflammatory conditions.
Without magnesium, calcium can’t be processed well in the body. When calcium builds up in the body, it can cause kidney stones, thus leading to inflammation. So, make sure to include beets in your diet. In this way, you body will better processes the food that you consume.
Broccoli is an excellent source of potassium and magnesium. It is packed with antioxidants that are particularly powerful anti-inflammatory agents.
It has a high content of vitamins, carotenoids, and flavonoids, all of which work together to reduce oxidative stress and fight chronic inflammation and reduce the risk of cancer. Hence, this vegetable is a must for an anti-inflammatory diet!
Blueberries are packed with antioxidant betalain, a potent anti-inflammatory agent. Quercetin is a flavnoid that has the ability to fight inflammation and cancer.
According to a study, an extract from the noni fruit was used to affect the gut flora and colon damage caused by inflammatory diseases. The results showed that quercetin created the prominent anti-inflammatory actions.
Other study showed that the regular consumption of blueberries can slow cognitive decline and improve memory and motor function.
It is believed that the effectiveness of blueberries is due to their high content of antioxidants which can reduce inflammation and protect the body from oxidative stress.
For many years, bromelain was part of an anti-inflammatory foods protocol. Now it is observed to have immune-modulating properties. It has the ability to regulate the immune response that can cause inflammation.
Being an excellent source of bromelain, pineapple can significantly improve heart health. It can stop blood platelets from building up along the walls or sticking together, both well-known causes of strokes or heart attacks.
Pineapple can provide many benefits due to its high content of vitamin C, vitamin B1, antioxidants, potassium, and manganese. Do not forget to mention that pineapple contains phytonutrients that can effectively relieve symptoms of various illnesses and conditions.
Salmon is a great source of essential fatty acids. It is one of the best omega-3 foods. Omega-3s provide inflammation relief and can reduce your need for anti-inflammatory medications.
According to a study, omega-3 fatty acids can reduce inflammation and lower your risk of chronic diseases, including heart disease, cancer, and arthritis. They are extremely important for cognitive (brain memory and performance) and behavioral function.
9. Bone broth
Bone broth is packed with calcium, magnesium, phosphorus, silicon, and sulphur. It also contains chondroitin sulphates and glucosamine, the compounds that can reduce inflammation, arthritis, and joint pain.
Bone broth is very beneficial for people suffering from leaky gut syndrome. Due to its high content of collagen and amino acids proline and glycine, bone broth can heal leaky gut and the damaged cell walls of the inflamed gut.
Nuts and seeds are an excellent source of omega-3. You can grab a handful for an on-the-go snack or add them to green leafy salads drizzled with olive oil.
Walnuts contain phytonutrients which are hard to find in any other foods. Phytonutrients are very beneficial and are known for its ability to treat metabolic syndrome, type 2 diabetes, and cardiovascular problems.
11. Coconut oil
Lipids (fats) and spices can create potent anti-inflammatory compounds, especially coconut oil and the components of turmeric.
According to a study, virgin coconut oil is packed with high levels of antioxidants that can reduce inflammation and heal arthritis more effectively than the commonly used drugs.
Oxidative stress and free radicals are the main factors that can cause osteoporosis. Due to its high levels of antioxidants and its ability to fight free radicals, coconut oil is an effective natural remedy for osteoporosis.
12. Chia seeds
Chia seeds are packed with omega-3 and omega-6, both of which should be consumed in balance. Chia offer potent antioxidant and anti-inflammatory properties.
They are packed with alpha-linolenic and linoleic acid, mucin, strontium, vitamins A, B, E, and D, and minerals such as magnesium, thiamine, niacin, manganese, sulphur, iron, and iodine.
Chia seeds have the ability to reduce inflammation, regulate cholesterol, and lower blood pressure. Hence, they are extremely beneficial for your heart health. By reversing oxidative stress, they reduce your risk of atherosclerosis.
Flaxseeds are a great source of phytonutrients and omega-3s. Lignans are fiber-related polyphenols that offer benefits for cellular health, balance, and anti-aging.
They can support the growth of probiotics in the gut and treat Candida and yeast. Before using them, make sure to grind them in a coffee grinder. In this way, your digestive tract will have easy access to their benefits.
The active compound in turmeric, known as curcumin is a potent anti-inflammatory component. According to a study, curcumin is the most potent anti-inflammatory and anti-proliferative agent, even better than aspirin and ibuprofen.
It offers strong anti-inflammatory properties and is very beneficial for people suffering from rheumatoid arthritis. A recent study claims that curcumin can reduce the inflammatory markers.
Ginger can help reduce inflammation caused by overactive immune responses. It can be used fresh, dried or in supplement form and extracts. Ayurvedic medicine has used ginger for its ability to strengthen the immune system.
In fact, ginger can effectively break down the accumulation of toxins in your body. It can cleanse the lymphatic system as well. Ginger is extremely beneficial for treating inflammation in allergic and asthmatic disorders.
Inflammatory Foods to Avoid
Once you start including anti-inflammatory foods into your diet, you will gradually eliminate pro-inflammatory foods and substances.
These foods are rich in saturated and trans fatty acids, which can cause inflammation and increase your risk of obesity, diabetes, and heart diseases.
These foods also are high in omega-6 fatty acids. They are necessary but only to an extent. According to a study, the typical American diet has 14-25 times more omega-6 fatty acids than omega-3 fatty acids.
Refined sugar and carbohydrates are inflammation-causing foods. When having an anti-inflammatory diet, you should limit the intake of refined grains. Whole grains should replace the refined carbohydrates because whole grains have many important nutrients.
Also, it is very important to be physically active in order to prevent inflammation. So, eat your anti-inflammatory foods, avoid processed diet, and exercise regularly, and you will be able to maintain your body inflammation-free!