20 Nutritious Foods to Combat Inflammation Naturally
There is a definite link between inflammation and serious illnesses such as heart disease, diabetes, and asthma. Experts agree that prevention is the best approach to follow. In its own right Inflammation is not necessarily bad since this is the way the body's healing process operates, but sometimes problems develop.
Autoimmune diseases are classic examples of how the body's internal defensive mechanisms could become self-destructive. The use of anti-inflammatory drugs is so widespread it almost seems as if there is no alternative, but there are other methods available. Eating anti-inflammatory foods may offer a more natural solution free from undesirable side effects.
Celery
Anyone who imagines that only exotic foodstuffs are likely to have anti-inflammatory properties will be surprised to learn that many common foods possess these qualities; a classic case in point is celery. This staple salad dish feature is a rich source of vitamins and antioxidants. Scientists' investigations prove how it contains substances that help improve blood pressure and cholesterol ratings and strengthen resistance to heart disease.
Celery seeds are especially favored for the way they can reduce inflammations and fight off infections carried by bacteria. They also contain healthy amounts of the potassium that assists the body to rid itself of poisons.
Beets
Natural food medicine experts point out that the distinctive deep coloring of beets is a sure sign that they rich in antioxidants. Beets provide an excellent source of the betalain antioxidant that does such a good job reducing inflammations. This vegetable also contains a fair amount of magnesium. Since some infections may be linked to magnesium deficiencies boosting the amount of this element in your body enhances natural protection.
Magnesium is essential to prevent accumulations of calcium that can lead to kidney stones and trigger infections. With no shortage of recipes for tasty dishes containing beets, there is no excuse to bypass this valuable vegetable.
Broccoli
This vegetable virtually is an international symbol of healthy eating, but its high rating in natural healing circles is easy to understand once you learn more about its qualities. Since broccoli contains very high amounts of potassium and magnesium, this automatically places it in the top league of anti-inflammatory foods. The particular combination of vitamins and other substances in broccoli turn it into one of the best antioxidants. It lowers bodily stress and even reduces the risks of cancer attacking body cells.
Pineapple
A few hundred years ago Europe's aristocracy viewed this tropical fruit as a great delicacy. One British aristocrat was so amazed at the pineapple that he commissioned a building on his estate in this shape! Now that it is so readily available pineapple has lost its mystique, but if you study how it helps fight off infections, you find many more reasons to be impressed.
For example, it contains a substance called bromelain that reduces the infections the body's immune system generates and it lessens the risks of strokes and heart disease. Pineapples supply healthy doses of vitamin C and B1, and they help to boost your manganese and potassium levels.
Dark, leafy greens
Dark, leafy green vegetables like spinach, kale, collard greens, and swiss chard, are among the healthiest and most nutritious foods in the world. They are packed with antioxidant and anti-inflammatory agents like chlorophyll, carotenoids, and essential vitamins and minerals. These nutrients get to work in the body, fighting off free radicals and reducing oxidative stress, thereby reducing the risk of developing cancer or inflammatory disease.
The recommended servings of leafy greens are 2-3 servings per day, but the more, the better. To get more greens, try making a green shake, adding kale to soup, or spinach to patties and burgers.
Coconut oil
Natural healing advocates have written at length about the health benefits of coconut oil. They often point out how it is very well-endowed with antioxidants that lower inflammation. Research done in India supports claims that coconut oil is an effective anti-inflammatory. It is interesting to note that the researchers also found it did a better job of treating arthritis than several conventional medicines. It is a good idea to add coconut oil to effective anti-inflammatory vegetables in salads.
Walnuts
Walnuts make a tasty yet very healthy snack food. There is much to gain substituting them for one of your favorite manufactured snacks. They offer much more than a replacement of foods with potentially damaging artificial flavorings and other substances of doubtful benefit. Walnuts contain nutrients called phytonutrients, and these are supposed to lessen the risks of developing cardiovascular illnesses and Type 2 diabetes. Whether you prefer to eat them in a salad or as a snack, they make a sensible addition to your diet.
Seeds
Chia seeds, flax seeds, hemp seeds, and pumpkin seeds are among the healthiest and most nutritious foods. And they're the most effective for lowering inflammation. Chia seeds have antioxidant and anti-inflammatory effects, and they can regulate blood flow and reduce stress. They contain healthy omega-3 fatty acids and many essential vitamins and minerals, including vitamins A, B, E, and D. Flax seeds are an excellent source of fiber, omega-3s, and phytonutrients. They are also a powerful inflammation-reducing food, best-eaten ground up.
Turmeric
This is one of the items on your spice shelf that could legitimately be put into the medicine cabinet. The public knows it as a food enhancer, but its health value is little known outside natural health enthusiast circles. It is important to note that curcumin, the key element in Turmeric, is a very powerful anti-inflammatory substance. The role it can play in treating rheumatoid arthritis problems shows how potent it can be in the fight against inflammation.
Ginger
Ginger is another great example of a popular cooking spice with valuable, powerful anti-inflammatory properties. Natural health experts claim that ginger helps lessen inflammations that occur when the body's immune system malfunctions. It warms up the body and assists in its detoxification. It seems that ginger could also help in treating allergic and asthmatic complaints. This is an area that requires much more research to discover how helpful ginger is in comparison with conventional treatments.
Garlic
Garlic possesses powerful anti-inflammatory, antioxidant, antiviral, antibacterial, and antimicrobial properties. It is widely accepted to be a blood purifier because it cleans out the blood of toxins, and prevents plaque buildup in the blood vessels. No wonder the Egyptians, Babylonians, Greeks, Romans, and Chinese all used garlic for its medicinal properties. A certain compound, allicin, releases when crushing, chopping, or chewing garlic. This compound kills off unwanted viruses and bacteria in the body.
Research has shown time and time again that garlic is important to cardiovascular health, brain health, cancer treatment, allergy treatment, and prevention of neurodegenerative diseases. Eat 2-3 cloves of garlic each day to benefit from its powerful medicinal properties—and balance it out with breath-freshening foods like parsley and citrus fruit.
Blueberries
This favorite fruit contains the antioxidant substance called quercetin. In addition to blueberries, you also find quercetin in citrus fruits and olive oil. Some studies indicate that this material is effective lessening infections and it might even have a role in fighting cancer. Some researchers have discovered that eating blueberries also help slow down a decline in mental abilities and it also improves memory functioning.
Salmon
We have focused on the anti-inflammatory benefits of various vegetables, fruits, and spices because most healing foodstuffs fall into these categories. The majority of those interested in natural health seem to be vegetarians or vegans, but this is not a strict requirement. Salmon is a good example of a non-vegetarian foodstuff. It is a good source of Omega-3 fatty acids that have both an anti-inflammatory role, and might also be of help in the fight against certain serious diseases.
Almonds
Research supports the idea that walnuts and almonds, like other nuts, are full of anti-inflammatory nutrients like vitamin E and a type of tannin called ellagitannins. Gut microorganisms feed on these tannins and transform them into butyrate, which is anti-inflammatory.
Pumpkin, sunflower, and sesame seeds have similar benefits, so sprinkle them liberally over salads. Nuts and seeds also contain monounsaturated fats, which have anti-inflammatory effects.
Cherries
Cherries are an excellent source of polyphenols, and vitamin C decreases markers for oxidative stress. Tart cherry juice has been the subject of research in sports science for quite some time and has shown the potential to reduce inflammation among athletes.
Other pigment-rich berries are full of antioxidants, too, and can help significantly in the fight against free radicals and chronic inflammation.
Avocados
Avocados are good for everyone, not just millennials. A 2019 study included Hass avocados in a weight-loss diet and found that the fruit positively altered the gut microbiome and reduced inflammatory markers. Avos contain vitamin E, which has anti-inflammatory effects, and including them in the diet can decrease the risk of joint damage during the early stages of osteoarthritis.
Green Tea
Green tea is touted for its high antioxidant levels. High-quality matcha comes with a high price tag, too, but is it worth the hype? Green tea has the highest polyphenol levels when compared with black tea and oolong. These antioxidants can help neutralize free radicals and may assist with inflammatory conditions like arthritis. They could also slow down the deterioration of cartilage.
Green tea may also have anti-inflammatory effects when extracts are used topically to treat the skin.
Bell Peppers
Bright red bell peppers are particularly high in antioxidants compared to other colors of peppers, although all varieties have nutritional benefits. Sweet bell peppers contain a chemical compound, capsaicin, which has anti-inflammatory effects.
You can also get capsaicin from chili peppers and cayenne pepper, so a little spice might end up having some rather nice side effects.
Chia Seeds
Chia seeds can be confused for grains of sand, but they prove dynamite comes in small packages. These tiny seeds contain caffeic acid, which can combat inflammation. They're a natural source of antioxidants too, and have a commendable ratio of omega-3 and 6 fatty acids.
Olive Oil
Extra virgin olive oil (EVOO) is high in MUFAs or monounsaturated fatty acids. It can reduce chronic inflammation thanks to phenolic compounds like oleocanthal, and its antioxidant properties play a significant role in the effectiveness of the Mediterranean diet.
Oleocanthal has a similar effect to lab-made NSAIDs like Ibuprofen, which is remarkable. In addition, EVOO contains oleic acid, a fatty acid that can decrease levels of inflammatory markers.
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