The human body is a cleverly-designed machine. If you cut yourself or there is a risk of contamination, acute inflammation is going to occur as means of protection. However, there is also chronic inflammation, which is not as beneficial, as it can affect the overall health of the body. You might not be aware of this but your diet is the main ally in the fight against chronic inflammation. If you want to be healthy, you need to include more inflammation-fighting foods in your diet. Let us explore the subject further together.
#1 Anti-inflammatory foods reduce the damage done by free radicals
Every day, our bodies are exposed to various aggressions, including pollution, sun exposure and potential contaminants. Our diet can be aggressive as well, especially if it is rich in saturated fats and sugar. As all of these things can trigger chronic inflammation, it becomes imperative to find a solution. High anti inflammatory foods can reduce the damage done by free radicals, which result from our exposure to the previously mentioned factors.
#2 Raisins represent a healthy and anti-inflammatory snack
Upon being included in the daily diet, raisins will provide you with a healthy dose of antioxidants. These are going to help you fight the damage caused by free radicals, reducing the risk of oxidative stress. At the same time, the consumption of raisins is known to reduce inflammatory markers, such as TNF-alpha, lowering the overall risk of chronic inflammation.
#3 Soy is capable of reducing inflammation, lowering the risk of heart disease
When it comes to healthy foods to eat, soy stands at the top of the list. It is rich in phytonutrients, being capable of reducing important inflammatory markers, such as C-reactive protein. By influencing the levels of this potentially-harmful marker, soy will also lower the risk of heart disease and premature death.
#4 Salmon delivers a nice dose of healthy omega-3 fatty acids
According to the specialists in the field, it seems that sugar is responsible for the appearance of chronic inflammation and not fats. In fact, healthy fats can actually offer protection against such problems, especially when it comes to omega-3 fatty acids. Salmon is one of the best sources of healthy omega-3 fatty acids but make sure you go for the wild variety. As an alternative, you can take a teaspoon of fish oil on a daily basis.
#5 Basil, a herb with antioxidant properties
When you are looking to include more anti-inflammatory foods in your diet, do not hesitate to take herbs into consideration. Basil is one of the most efficient herbs that presents antioxidant properties, being also rich in phytonutrients. Moreover, it has a delicious taste, being easily included in various meals. As for other herbs/spices with anti-inflammatory properties, these include: oregano, thyme, rosemary, turmeric and cinnamon. Basil remains at the top of the list, given the fact that it can also be consumed fresh.
#6 Ginger is a remedy suitable not only for nausea but also for inflammation
Often times, ginger is recommended to be included in the diet, as it has the power to relieve upsetting symptoms, such as nausea. However, ginger is also an excellent anti-inflammatory remedy. It can be used to recover from physical exercise, as it lowers the acute inflammation. On the other hand, it is recommended for patients who suffer from chronic inflammation, such as those who are diagnosed with rheumatoid arthritis or osteoarthritis. The active substance responsible for the anti-inflammatory effect is gingerol, according to specialists.
#7 Orange-colored foods present anti-inflammatory powers
Let’s start with the nutrient-dense rich potatoes. These present amazing anti-inflammatory properties, watching out for the health of the heart and keeping the immune system strong. In fact, all orange-colored foods are rich in carotenoids, this being the reason why they are able to bring down chronic inflammation. So, the next time you are planning on going grocery shopping, add the following to the list: sweet potatoes, apricots, pumpkins, cantaloupes and carrots. These are also rich in vitamin C and vitamin E, helping you stay healthy and experience a reduced risk of chronic disease.
As you have seen, there are many things to remember about anti-inflammatory foods. What matters is that you find ways to include them in your diet, so as to benefit from their healthy properties. It is also worth mentioning that there are many other foods/beverages that present such properties, including tart cherries, kale, walnuts, green tea and whole grains.
You need to organize a list that contains all of the anti-inflammatory foods and prepare your meals, so that you include these in your recipes. Keep in mind that it is essential to consume more foods that present such properties, in order to bring down the risk of chronic inflammation. Otherwise, you will risk suffering from all sort of health problems, including diabetes, cancer and heart disease.