The world of health and wellness has seen an all-time high in the past few years. You can come across dozens of varieties of diets if you have stepped on the fitness journey. Among these diets, there is one that is known as an anti-inflammatory diet. What does this diet do? You see, whenever a foreign body or a particle enters our body the immune system is the first defense system that gets activated. The foreign body could be anything right from a microbe, a chemical, or even plant pollen. Any such innovation inside a body triggers a process known as inflammation; it is the process that threatens invaders and protects the health of the body.
While information is required for the defense system of a body there are times when this particular information process continues to exist day in and day out even when there is no foreign particle invasion in our body. This is the time when the good all defensive inflammation that is beneficial for a body becomes an enemy to a body. Most of the major diseases that plague our lives for example cancer, diabetes, heart disease, depression, arthritis, etc. all of these ailments have been found to have a connection with chronic inflammation.
So, how do we fight this unnecessary inflammation that takes place in our bodies? While most of us might think that the answer lies in the medicines that are found in the nearby pharmacy store, we had it wrong all this time! One of the best ways to treat inflammation is by eating healthy foods and probably being a regular visitor to the nearby grocery store. Most of the natural food and beverages that we consume I consider to have excellent anti-inflammatory effects. And we are not just saying this at the Harvard School of Public health, the nutrition department says so. Just by choosing the right foods that have anti-inflammatory properties, we will be able to reduce our risk of falling prey to any of the chronic illnesses found amongst us. And if you develop the habit of consistently eating the wrong foods then this would probably accelerate the process of inflammatory disease. Here is a list of some of the anti-inflammatory foods to include in your diet to drive away from the inflammation blues.
The small fruits are a treat to look at because of their attractive colors. But did you know that berries are a powerhouse of vitamins, fiber, and minerals? Although you can find dozens of different berries available in your local regions the most common ones are: strawberries, raspberries, blackberries, and blueberries. Berries are known to contain anthocyanins, an antioxidant that has several anti-inflammatory properties. These are the compounds that help in reducing inflammation, boosts immunity, and reduces the risk of contracting heart diseases.
Talk to any nutritionist or health expert and they will promote the usage of broccoli in your diet. Broccoli is known to be extremely nutritious this cruciferous vegetable is associated with a lower risk of cancer and heart disease. They also contain a good number of antioxidants in them. Sulforaphane, an antioxidant found in broccoli is known to fight inflammation by reducing the levels of cytokines which are known to drive the process of inflammation.
If there is any superfood that people love indulging in it has to be the avocados. They are packed with magnesium, potassium, heart-healthy monounsaturated fats, and fiber. You can find tocopherols and carotenoids in avocados, these two compounds show lesser cancer risks. Avocado is one superfood that protects us against information.
- Green tea
Green tea can probably hold the title of the healthiest beverage of this millennial generation. It is known to reduce the risk of contracting diseases like cancer, obesity, heart disease, and other chronic conditions as well. Most of the benefits that green tea provides are because of its anti-inflammatory and antioxidant properties especially because of the substance called EGCG also known as epigallocatechin-3-gallate. This EGCG helps by reducing the production of a pro in cemeteries substance called cytokine. Drinking green tea is also known to safeguard the health of the cells in our body.
Tumeric has been used for centuries for its medicinal and beneficial properties regarding health. Turmeric is a spice that has a very earthy and strong flavor and is often used in curries and dishes across Asia. But of late it has received a lot of positive attention for the curcumin content it has in it. This curcumin is one of the most powerful anti-inflammatory nutrients found in the world today. Turmeric is known to reduce inflammation in association with diabetes, heart diseases, arthritis, and other chronic diseases. Eating turmeric with some black pepper will enhance your body‘s ability to observe the curcumin.
- Extra virgin olive oil
It tops the list of the healthiest fats that you could probably consume. Extra virgin olive oil is rich in saturated fats and is used extensively in the Mediterranean diet. Many health-related studies link the use of extra-virgin oil voile to reduced risks of Brain cancer, heart diseases, and other serious health ailments. The presence of OLEOCANTHAL, an antioxidant that is found in olive oil has anti-inflammatory properties that are so strong that it has been linked to anti-inflammatory drugs like ibuprofen. Therefore, make a healthier choice and use extra virgin olive oil instead of the ordinary refined oils in your food.
- Cocoa and dark chocolate
We all know how dark chocolate is rich, it is satisfying, and it is very deliciously sinful. It also comes packed with antioxidants that help in reducing inflammation in our bodies. It is the presence of flavanols in dark chocolate that gives it its anti-inflammatory properties. It also keeps the cells that form the lining of our arteries healthy. However, always ensure that you choose a bar of dark chocolate that contains at least 70% cocoa Vaa, or if you go for a greater percentage the better it is — for this will help you absorb the anti-inflammatory benefits of dark chocolate.
Tomatoes are fruits that are a powerhouse of nutrition. Tomatoes are rich in potassium, vitamin C, lycopene, etc. For those of you who don’t know lycopene is an antioxidant that boasts of some impressive anti-inflammatory properties. Several studies have observed how drinking tomato juice held in decreasing inflammatory markers especially in women who were overweight.
Foods to avoid
You need to limit the consumption of foods that boost inflammation in the body. For example, intake of any kind of processed food is it fast Food of frozen meals or process means – they are all associated with great levels of inflammatory markers. Beverages and foods that are sugar-sweetened or have refined carbs are also known to promote inflammation. Here’s a basic list or example of foods that are linked to higher levels of inflammation:
- Junk foods such as convenience meals, potato chips, pretzels, fast foods, etc.
- Refined carbohydrates such as pasta, white rice, white bread, flour tortillas, biscuits, crackers, etc.
- Fried foods such as donuts, fried chicken, egg rolls, Mozzarella sticks, French fries, etc.
- Trance fats such as partially hydrogenated vegetable oil, margarine, shortening, etc.
- Sugar-sweetened beverages such as sweet tea, soda, sports drinks, energy drinks, etc.
The Bottom Line
We need to understand that information can be both good as well I spied on one hand if a defense your body against any infection or injury, on the other hand, chronic information can lead to excess weight gain and serious elements. Therefore, it’s always a good idea to keep your information and check and this can be done by making the right food choices by consuming antioxidant-rich foods. So the next time you visit your grocery store ensure that you pick up the healthiest of all foods to incorporate into your cooking.