What are anti-inflammatory foods?
Inflammation is a common body function, which is not a bad thing. Whenever the body is injured or feels ill, the immune system comes into play, bringing an army of white blood cells to the area concerned through increased blood flow. With increased attention to the given area, there might be swelling, redness, heat, or painful discomfort. These are signs of an inflammatory response in action as a cut or scrape becomes hot and puffy around the wound, in which extra blood runs. Bodily inflammation is normal and is a reaction by body itself which facilitates healing process. At times, the immune system overreacts and starts attacking normal, healthy body tissues, which leads to autoimmune disorders like leaky gut and inflammation in healthy areas of the body. These over reactive symptoms lead to arthritis and fibromyalgia symptoms, as well as celiac disease and irritable bowel syndrome.
How to reduce inflammation in the body fast
Apart from autoimmune diseases, inflammation plays a part in the continuous healing of tissues in a given area. There is a relationship between diet and inflammation, but diet is not always analysed in response to inflammation. In research, it was found that patients who consumed anti-inflammatory foods had relief from inflammation.
Modern-day diets provide protection from micro and macronutrient deficiencies, but an abundance of calories and macronutrients in the diet leads to inflammation, reduced control of infection, an increased rate of cancer, elevated risks of allergy, and auto-inflammatory disease.
To move towards an anti-inflammatory diet and anti-inflammatory foods, we must move from the abundance of overly processed, unbalanced diets of the west and towards the ancient eating patterns of the Mediterranean. A Mediterranean diet consists of fresh fruits and vegetables, little red meat, no additives or chemicals, and an abundance of Omega-3 fatty acids.
By adding anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body by changing your body's habits. It is better to find foods that heal your body and satisfy your palate. There are certain foods that remove inflammation that causes offenders without feeling deprived. Let’s take a look at the best anti-inflammatory foods to add to your diet.
Green, leafy vegetables
It is known that fresh green leafy vegetables are loaded with antioxidants that restore cellular health as well as anti-inflammatory flavonoids. If greens are added to your diet, which contain anti-inflammatory properties, you will avoid taking medicines to reduce inflammation in your body. Green leafy vegetables are also good sources of vitamins and minerals that protect your brain against oxidative stress caused by free radicals.
It is better known as Chinese cabbage and is an excellent source of antioxidants like vitamins and minerals. It is known that there are 70 different phenolic substances in bok choy. Bok Choy contains an active compound hydroxycinnamic acid which is a robust antioxidant that neutralize free radicals in the body. Bok choy is used in many dishes outside of Chinese cuisine because of its anti-inflammatory properties.
In recent studies, it has been found that celery has both antioxidant and anti-inflammatory abilities, which improve blood pressure and cholesterol levels, thus preventing the body from developing heart disease. Celery seeds are found either in whole seed form, extract form, or ground up to have impressive health benefits as they assist in lowering inflammation and fighting bacterial infections. As food celery is a good source of potassium, antioxidants and vitamins.
Beets are antioxidant foods that fight to repair the cell damage caused by inflammation. Beets have antioxidant betalain, which gives them their signature colour, and it has excellent anti-inflammatory properties. Beets provide high levels of inflammation-fighting potassium and magnesium. Beets are rich source of Magnesium, and it is found that magnesium deficiency is strongly linked with body inflammation.
Broccoli is a valuable addition to any diet. It is an invaluable part of an anti-inflammatory, healthy diet. Broccoli is rich in potassium and magnesium and has many antioxidants, which are potent anti-inflammatory substances. Broccoli is a powerhouse of antioxidants, along with different vitamins, flavonoids, and carotenoids. The active compounds in Broccoli work together to lower oxidative stress in body and thus help in reducing chronic inflammation.
Blueberries are a rich source of the strong anti-inflammatory agent quercetin. This compound is found in citrus fruits, olive oil, and dark-coloured berries. Quercetin is a flavonoid, a beneficial substance or phytonutrient that is found in fresh foods and helps fight inflammation and even cancer. The presence of quercetin and phytonutrient anthocynins( so-called water-soluble pigments that appear red, purple, or blue) explains why there are so many health benefits to blueberries. Consumption of blueberries reduces cognitive decline and improves memory and motor function. Antioxidants in berries protect the body from oxidative stress and reduce inflammation.
Pineapple is packaged with quercetin and bromolain, which are digestive enzymes that add to the benefits of consuming pineapple. Bromolain has been observed to have immune modulating abilities in that it regulates immune responses that create unwanted and unnecessary inflammation. Pineapple is beneficial for improving heart health because it fights blood clotting. Bromelain stops blood platelets from sticking together or building up along the walls of blood vessels. Pineapples are rich sources of vitamin C, vitamin B1, potassium, and manganese.
It is the ultimate fatty fish. And it is a rich source of essential fatty athe riskcids and is conered as one of tsourcessof omega-3 omega 3 fats Omega-3 Omega 3 fatty acids are anti inflammatory substances that provide relief from inflammation and reduce the need-of anti inflammatory medications. Salmon fish contain omega 3 that reduces inflammation reducing risks of chronic diseases like heart disease, cancer, and arthritis. Omega 3 acids are found concentrated in brain and thus play an important role in cognitive and behavioral functions.
Bone broth contains minerals that are easily absorbed by the body. These minerals are calcium, magnesium, phosphorous, silicon, sulphur, and others. This food contains chondroitin sulphates and glucosamine, which reduce inflammation and joint pain. Bone broth is an excellent source of collagen and amino acids like proline and glycine that repair damaged cell walls in an inflamed gut.
These seeds are rich sources of Omega 3 and Omega 6 fatty acids, providing antioxidant and anti-inflammatory powerhouses that contain essential fatty acids like alpha-linolenic and linoleic acids. Other powerful compounds present in chia seeds are mucin, strontium, Vitamin A, B, and D, along with minerals including sulphur, iron, iodine, manganese, niacin, and thiamine, which reverse inflammation, regulate cholesterol, and lower blood pressure, making it beneficial to fight heart-related ailments.
Turmeric has been used traditionally to treat body inflammation, it has been found that this food contain curcumin as the strong active compound that has anti inflammatory properties. Presence of strong anti inflammatory properties in turmeric effectively helps people to manage rheumatoid arthritis.
Conclusion: Anti-inflammatory foods should be included daily to reduce pain and inflammation in the body. Anti-inflammatory foods heal and repair the cellular damage in the body. Different anti-inflammatory foods should be included in a regular diet to reduce dependency on medicines.
Consider These Anti-inflammatory Foods To Reduce Inflammation In The Body
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