Best anti-inflammatory Foods to Reduce Inflammation
Inflammation is your body's defense mechanism incorporating white blood cells that fight against infection caused by harmful bacteria or viruses. In some cases, your body's autoimmune system triggers inflammation to protect you from the diseases when there are no outside intruders to combat.
Inflammation is of two types- acute (short-term inflammation) and chronic (long-term inflammation). Several symptoms indicate your body has got inflamed, including pain, swollen joints, stiffness, and redness. Chronic inflammation is caused by an autoimmune disorder, exposure, or persistent acute inflammation.
Inflammation can be treated according to the severity of the infection. Sometimes, it is cured by the defense system of your body. But, in some cases, inflammation requires treatment, and leaving inflammation untreated can result in a life-threatening situation. In this video, we have come up with the best anti-inflammatory foods that help reduce inflammation in your body.
1) Fresh fruits:
The dieticians and physicians recommend eating fresh fruits to obtain essential vitamins and minerals from natural sources. Fresh fruits are a delicious way of achieving a nutritional diet. Grapefruit, bananas, blueberries, mangoes, cherries, strawberries, and raspberries are the best anti-inflammatory foods fighting infection.
2) Vitamin K rich foods:
Several studies suggest that foods high in vitamin K are the top anti-inflammatory foods as they contain antioxidants and fight off several diseases. The long list of vitamin K-rich foods includes broccoli, prunes, dark leafy green vegetables, olive oil, cucumber, and fish.
3) Nuts:
Nuts, especially almonds and walnuts, are the best anti-inflammatory foods. They contain an essential oil that stops inflammation, so never mind munching on a handful of nuts to avoid inflammation. Be careful as excess consumption can also result in extra calories leading to weight gain.
4) Seeds:
Sunflower seeds, flax seeds, and chia seeds are also incredible foods to reduce inflammation as they are loaded with antioxidants and fiber. You can add them to cereal or smoothies to add flavor to your meals.
5) Vegetables:
There is a long list of vegetables that you must integrate into your daily diet to fight inflammation. These provide you essential vitamins and lowers C-reactive protein levels (CRP). The vegetables that combat inflammation are dark leafy green vegetables like kale, spinach, collard, lettuce, and mustard. Carrots are also a healthy source of reducing inflammation. Onion and squash are also must-inclusive ingredients in your anti-inflammatory diet.
6) Fish:
Fish is a major source of omega 3 fatty acids. The studies reveal that people who eat marine fish such as tuna, mackerel, salmon, and sardines are less likely to suffer from inflammation than others. The lower omega 3s in your blood raise bad cholesterol levels, blood pressure, and clog arteries.
7) Green tea:
Green tea contains flavonoids, antioxidants, and maybe one of the super anti-inflammatory foods due to a substance called catechin. It is beneficial in fighting several chronic diseases such as cancer, obesity, and Alzheimer's diseases.
8) Herbs and spices:
Studies reveal that there are certain herbs and spices which are beneficial to reduce inflammation. Turmeric stands at the top of the list due to an anti-inflammatory substance called curcumin. The other noteworthy ingredients in the list include cinnamon, basil, thyme, and rosemary.
9) Beans and legumes:
When soaked, sprouted, and cooked perfectly, beans and legumes are the best anti-inflammatory foods containing fiber and protein. It would be best to include at least 2 servings of lentils, chickpeas, red beans, black beans, or black-eyed peas in your diet in a week.
10) Peppers:
Bell peppers and chilies contain antioxidants and vitamin C that have potent anti-inflammatory properties. Chilli peppers contain capsaicin, ferulic acid, and sinapic acid that are also helpful in fighting off inflammation.
11) Extra virgin olive oil:
A number of experiments were carried out to see the effects of eating extra virgin olive oil on your overall health. The results reveal that it is the best oil that you can enjoy in your meals. Olive oil is directly linked with the reduced risks of severe medical conditions like cancer and heart diseases. Make sure you consume extra virgin olive oil as it contains enormous anti-inflammatory benefits than refined oils.
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