Inflammation is one of the leading causes of chronic health conditions today. While inflammation is the body’s natural way to react to toxins, infections, and injuries, prolonged exposure to the same can have a devastating effect on your health. The proteins and antibodies produced (naturally) can be overwhelming to healthy body cells, a condition that leads to chronic inflammation. Many of the major diseases known today, including diabetes, heart disease, cancer, depression, Alzheimer’s, and depression, have commonly linked to chronic inflammation.
Following a healthy diet plan can however help fight off chronic inflammation, hence good for your health. Discussed below are 7 of the most anti-inflammatory foods you can add to your diet plan.
Don’t let the small fruits fool you. These fruits are a potent source of vitamins, minerals, dietary fiber, and most importantly, antioxidants. Blackberries, raspberries, blueberries, grapes, and strawberries contain loads of anthocyanins that come in handy in fighting inflammation. Adding these to your diet plan will see your health and immunity improve significantly.
2. Oily Fish
Salmon, herring, mackerel, sardines, and tuna are some of the richest sources of long-chain DHA, EPA, and omega-3 fatty acids. The human body metabolizes these fatty acids into protectins and resolvins; compounds believes to have potent anti-inflammatory effects. Having a meal of oily fish at least 3 times per week should supply the body with enough of these anti-inflammatory compounds.
Broccoli is one of the most nutritious veggies you can ever have. It is loaded with inflammatory fighting properties, including sulforaphane. You can also add brussels sprouts and cauliflower for a more powerful antioxidant punch.
Nuts also pack potent anti-inflammatory properties, hence always welcome for anyone watching his/her health. Almonds, flaxseeds, walnuts, and hemp seeds can also be used for the same purpose as well. all you need is to sprinkle these nuts and seeds to your veggies and salads for the best results.
Avocados are one of the best natural sources of heart-healthy monounsaturated fats, fiber, magnesium, potassium, and antioxidants. They are particularly rich in tocopherols and carotenoids, potent antioxidants known to reduce the risk of cancer. Simply add a few slices of avocado to your daily diet plan to experience these benefits and more.
6. Green Tea
Green tea has been around for thousands of years and considered one of the healthiest drinks you can have. Green tea is believed to contain potent anti-inflammatory and antioxidant properties that come in handy in fighting chronic inflammation, as well as slow down the rate at which cancerous cells grow. Green tea particularly contains EGCG (epigallocatechin-3 gallate), a compound believed to reduce damage to fatty cells and cytokine production.
Turmeric is a good source of curcumin, a compound with anti-inflammatory properties. Turmeric is a common ingredient in many Indian and Asian dishes. It is loved for its rich taste and nutritional profile. Adding turmeric to your meals, and especially during the preparation stage. The rich color also defines its potency too.
These are just but some of the best foods for inflammation. While adding these foods to your diet plan does help fight chronic inflammation, you still need to be mindful of your health. One way to do this would be by avoiding foods responsible for causing the same. These include factory processed foods, French fries, deep-fried foods, pastries, white bread, soda, margarine, processed meats, and pasta. Avoid any foods known to cause inflammation, and also focus on leading an active lifestyle to remain healthy. Going to the gym, walking, jogging in the morning, and even taking on strenuous activities can help fight most of the conditions caused by chronic inflammation.