Inflammation is a part of our body's immune response. Without inflammation the body will be unable to heal. When inflammation is out of control, like in rheumatoid arthritis, then it can be damaging to the body. Inflammation plays a major part in diseases such as heart disease, cancer and obesity.
Foods rich in saturated fat and sugars stimulate swelling, redness, heat and pain of the body. They induce over activity of the immune system. There are some foods, which curb inflammation.
Some of the foods that are anti inflammatory include:
- Whole Grains
Whole grains are part of foods that are anti inflammatory. Eating your grains as whole grains as compared to refined cereal, rice, white bread and pasta helps in reducing inflammation. This is because whole grains posses a high fiber content. High fiber content helps lower the amount of C-reactive protein. C-reactive protein is a major cause of blood inflammation.
- Dark Leafy Vegetables
Research shows that vitamin E plays a major role in insulating the body from inflammatory molecules known as cytokines. Dark green vegetables such as kale, collard greens, spinach and broccoli are foods that are anti inflammatory. The dark green vegetables are also rich in vitamins and minerals like iron, calcium and phytochemicals, which help in the fighting of diseases.
- Fatty Fish
Oily fish like mackerel, salmon, sardines and tuna have a high content in omega 3 fatty acids. Omega 3 fatty acids help in the reduction of inflammation. You are required to eat the fish several times in a week to get the benefits. The fish should be either boiled or baked as opposed to dried, fried or salted fish. Foods with a much high content of omega 6 fatty acids such as fish-oil supplements and processed vegetable oil can increase inflammation.
Soy products are part of foods that are anti inflammatory.
They contain estrogen and isoflavones compounds, which help your body in lowering inflammation levels. You should avoid soy that is heavily processed. This is because heavily processed nutrients in soy pair with preservatives and additives, which reduce the nutrients contained in natural soy. You should instead aspire to eat boiled soybeans and soy milk.
Hot peppers are part of foods that are anti inflammatory and have a high content of capsaicin, used in topical creams to reduce inflammation and pain.
Nuts are a good source of healthy fats. Of particular are almond nuts, which are rich in vitamin E and calcium, and walnuts, which are rich in alpha linolenic acid. All nuts will help your body in fighting and repairing of damaged skin caused by inflammation.
Beetroot juice contains vitamin C and plant pigments known as betalains that protect against cancer and reduces inflammation.
- Garlic And Onions
Garlic works similarly to NSAID medications for pain. It shuts of pathways leading to inflammation. Onions have similar chemicals including allicin compound that help in the production of free radical fighting acids.
They contain a protein-digesting enzyme called papain. Together with vitamin E and C, papain improves digestion, healing of burns and reduces inflammation.
There is no better alternative than foods that are anti inflammatory. The foods ensure a healthy disease free life. If you are allergic to the foods mentioned, then it is advisable to avoid them for they may cause increased inflammation.