Anti-Inflammatory Foods to Add to Your Diet
What does inflammation mean? It is not an infection, although infection can cause inflammation. Actually, inflammation is the body’s own defense attempt to eliminate harmful stimuli, such as irritants, damaged cells, etc. This is when the inflammation is attempting its healing process.
Inflammation is the first sign when something harmful or irritating is affecting parts of our body. Everyone’s body has an immune system and inflammation is part of that. Inflammation is also a localized physical condition that results as a reaction to injury or infection, causing parts of the body to become swollen, red, painful, and hot. Internal inflammation can occur due to the consumption of processed foods, fats, and sugars.
High levels of inflammation can cause a number of health complications, including arthritis, joint pain, blood vessel damage, and more. To combat this, it is important that you eat foods that are anti-inflammatory. Such foods are readily available to add to your diet to curb inflammation. Here are some of the foods and suggestions to help keep harmful inflammation at bay:
Whole grains
When it comes to whole grains, it is best to eat them as whole grains and not refined or as pasta. Research has shown that whole grains contain a large amount of fiber that reduces the inflammatory marker in the blood known as C-reactive protein.
Dark green leafy vegetables
Dark, leafy vegetables like spinach and kale have high concentrations of vitamin E and minerals like calcium and iron. Studies show that vitamin E helps protect your body from inflammatory molecules known as cytokines. Additionally, dark leafy greens have a host of disease-fighting phytochemicals.
greasy fish
Oily fish like salmon and tuna are anti-inflammatory foods as they contain high amounts of omega 3 fatty acids. Fatty acids are known to help joint inflammation, so make sure you get enough omega 3s. Another important fact about the omega 3 is that you must get it in your food because the body cannot produce it within your system.
Soy
Soy contains isoflavone compounds that help the negative effects of inflammation in the joints. However, it’s a good idea to avoid highly processed soy products, as they may contain additives and preservatives. Instead, include soy milk and soybeans in your regular diet.
walnuts
Nuts like almonds and walnuts are high in vitamin E, calcium, and fiber. All nuts are full of antioxidants that can help the body repair damage caused by inflammation.
berries
Berries are low in fat and calories, but high in antioxidants. Their anti-inflammatory anthocyanin compound in them has many good qualities. This helps prevent you from developing arthritis.
Green Tea
Green tea also has anti-inflammatory flavonoids; this reduces the occurrence of inflammation and minimizes the risk of certain types of cancer. Not to be underestimated for many other health benefits. It can reactivate skin cells making the skin look brighter. Drink it regularly and use a little honey as a sweetener instead of sugar.
Low Fat Dairy
Low-fat dairy products, such as yogurt, contain probiotics that can prevent inflammation. In addition, dairy products that are anti-inflammatory, such as skim milk that is high in calcium and vitamin D, are important for everyone, since in addition to having anti-inflammatory properties, they also strengthen bones.
ginger and garlic
Ginger and garlic are anti-inflammatory foods. Both are known to reduce inflammation in the body, control blood sugar levels, and help your body fight certain infections. The selenium and sulfur in garlic is an essential compound for a healthy immune system. It is also one of the best anti-aging foods you can eat.
Turmeric and Sweet Potato
Turmeric has natural anti-inflammatory compounds called curcumin that are known to deactivate the NF-kappa B protein that triggers the inflammation process. On the other hand, sweet potato is a good source of fiber, vitamin B 6, vitamin C, complex carbohydrates and better carotene.
These ingredients help heal inflammation in your body. These are some of the many foods that are anti-inflammatory that can help you reduce joint pain and arthritis caused by inflammation. Add them to your diet. However, cut back on high-fat foods, especially trans fats and sugar, as these can lead to inflammation, joint pain, arthritis, and damage to blood vessels, among other inflammatory-related conditions.
Making a few changes will improve many things and can make you feel more energized and alive than you have in a long time, and will continue to feel that way as long as you stick with the changes you made. This is where many go wrong. When things have improved they return to the way they were before. Don’t sabotage your own health; stay with what you are doing, the changes you made, that made you feel better. Don’t go back to the old ways of what you’ve done before.