15 Best Anti-Inflammatory Foods and Tips for an Anti-Inflammatory Diet
15 Best Anti-Inflammatory Foods and Tips for an Anti-Inflammatory Diet
There are a number of serious diseases out there and many of them have one thing in common: inflammation. Inflammation may be part of the immune response, but it can get out of control, which is where the problems start. Chronic inflammation damages cells, tissues, and organs leading to numerous health problems. Thankfully, by following an anti-inflammatory diet, you can prevent this from happening.
Diabetes, asthma, arthritis, irritable bowel syndrome, hypertension, and even cancer all have links with chronic inflammation. Your immune system starts attacking healthy cells and tissues, commonly known as an autoimmune disorder. Infections will trigger the necessary inflammatory response that your body needs to stay healthy. Poor diet, on the other hand, triggers the inflammation that you do not want.
Addressing inflammation with specific foods can alleviate symptoms of these diseases as well as reverse them. The goal of an anti-inflammatory diet is to move away from the processed and sugar-laden foods that dominate the typical Western diet. In making these changes, you improve your health by preventing serious inflammatory-related diseases. One of the most important elements to an anti-inflammatory diet is the inclusion of omega-3 fatty acids.
The Omega-3 Crew to Beat Inflammation
Mediterranean diets that are composed of fresh fruit, vegetables, and omega-3 fatty acids are linked to fewer incidences of inflammatory-related diseases. Omega-3 fatty acids, like those found in krill oil supplements, are essential in fighting inflammation, as they regulate your immune system to keep inflammatory responses in check.
Fish: Fresh fish like salmon are full of omega-3 fatty acids. In the event you are not a fan of fish, you can get the same benefits from krill oil supplements. Studies have shown that with regular omega-3 oils, individuals no longer need to rely on anti-inflammatory medications. Regular use has also been linked to reduced risk of heart disease and improved cognitive function.
Walnuts: Like most nuts and seeds, walnuts are full of omega-3s. Anti-inflammatory diets typically restrict red meats, so walnuts are a great way to make up for that lost protein content. Added to any meal or eaten as an afternoon snack, walnuts act as powerful anti-inflammatory agents.
Chia Seeds: These seeds offer both omega-3 and omega-6 fatty acids, which are both valuable. When kept in balance, these fatty acids can reverse inflammation, lower blood pressure and cholesterol levels, and improve heart health.
Flaxseeds: These delightful seeds are both anti-inflammatory and antioxidant agents. The omega-3 content keeps inflammation under control, and the phytonutrients prevent free radicals from causing tissue damage.
The Rest of the Anti-Inflammation Team
After making sure your omega-3 consumption is up to par, there are additional foods that you need to include in your diet to fight inflammation. The good news is that each of these foods is full of nutritional value, so along with keeping inflammation in check, you are also providing your body with essential and beneficial resources.
Leafy Green Vegetables: There is a reason that the vegetables are the first section of the grocery store. Green is good for you. In particular, kale, spinach, and Swiss chard offer antioxidants to protect against free radical damage and anti-inflammatory flavonoids. It is because of these flavonoids that high intake of green vegetables is associated with lower risk of chronic diseases.
Celery: In keeping with green foods being good for you, celery also provides anti-inflammatory benefits and lowers cholesterol. Celery seeds possess powerful compounds that fight inflammation and protect against bacterial infections.
Beets: The antioxidant betalain in beets is responsible for reducing inflammation along with their high potassium and magnesium content. Magnesium is necessary for proper processing of calcium, and calcium can build up without it. Calcium accretion leads kidney stones, which invite inflammation, so getting enough magnesium is a key part of the anti-inflammatory diet.
Broccoli: Broccoli brings flavonoids, antioxidants, potassium, and magnesium to the table, serving as a powerhouse against inflammation. By decreasing oxidative damage and inflammation in your body, broccoli is a must for the anti-inflammatory diet.
Bok Choy: This cabbage contains 70 antioxidant phenolic compounds. These compounds remove the free radicals that cause inflammation-promoting tissue damage. Not many other foods contain such impressive credentials, so if bok choy is not on your menu, it should be.
Pineapple: The key anti-inflammatory compound in pineapple is bromelain, which has been shown to have immune-modulating abilities. This means that it can regulate the immune responses that are responsible for triggering unnecessary inflammation.
By preventing these events from being triggered, your body is protected from the damaging effects of inflammation.
Blueberries: Although primarily eaten for their antioxidant properties, blueberries also contain flavonoids that fight inflammation. Studies have shown that blueberries prevent oxidative damage, which causes inflammation, delivering benefits for both heart and brain health in particular.
Bone Broth: The best aspect of bone broth is that it allows for easy absorption of its nutrients. Full of collagen, which is great at repairing damaged intestinal walls, and anti-inflammatory magnesium, a cup of day will keep inflammation damage away.
Turmeric: This spice may be known for adding color and flavor to curries, but it has been used in ancient medicines to fight inflammation for centuries. Curcumin, the key ingredient in turmeric, is a strong anti-inflammatory substance that has been shown to be more effective than many anti-inflammatory medications.
Coconut oil: Whether used for cooking or applied topically, coconut oil has been shown to reduce inflammation associated with arthritis. The antioxidant content is responsible for removing the free radicals that trigger inflammation, and in many situations, it has been more effective than leading medications.
Ginger: Taken as a supplement, dried, or in a tea, ginger soothes inflamed intestines, and reverses the damage done by chronic inflammation. Its ability to boost your immune system also ensures that the inflammatory response is only released when necessary.
The Bottom Line
If you struggle with any of these foods, or time is not always on your side, there is no need to worry. You can get anti-inflammatory benefits from beneficial omega-3 supplements without having to eat the foods you don’t really like.
Inflammation can be a physical as well as literal pain, so getting control over it is your best defense. Switch your diet today, or add beneficial supplements, and enjoy an inflammatory-free life tomorrow.
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