Most people think that inflammation is always bad. However, this is not true. Inflammation can be good, as well as bad. On one hand, inflammation helps your body protect and defend itself from infection and injury. On the other hand, chronic inflammation has been linked to excess weight gain and different diseases. Stress, anxiety, inflammatory foods, and low activity levels can worsen the risk of inflammation within the body.
Lucky for you, some foods can combat inflammation:
Berries
Berries are fruits that are loaded with fiber, vitamins, and minerals. While dozens of varieties exist all over the world, the most common kind of berries include:
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- Strawberries
- Blackberries
- Blueberries
- Raspberries
Berries are packed with antioxidants called anthocyanins. These compounds hold anti-inflammatory qualities that can soothe your body and lessen the risk of different illnesses linked to chronic inflammation.
According to a study, men who consumed blueberries regularly were shown to produce a higher number of NK cells than their counterparts. In another study, adults with excess weight gain showed lower levels of inflammatory conditions associated with heart disease because of their daily intake of strawberries.
1. Fatty Fish
Fatty fish are an excellent source of protein, along with the long-chain omega-3 fatty acids, which include EPA and DHA.
Even though all fish are known to contain some amount of omega-3 fatty acids, these fatty fish are known to be the best:
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- Salmon
- Sardines
- Herring
- Mackerel
- Anchovies
EPA and DHA, components found in fatty fish, are known to lower inflammation levels. Inflammation can lead to metabolic syndrome, heart disease, diabetes, and kidney disease. Since the body metabolizes the fatty acids found in fish into compounds known as resolvins and protectins, fish has an anti-inflammatory effect.
Studies show that people who consume salmon or EPA and DHA supplements experience lower quantities of the inflammatory marker C-reactive protein (CRP).
2. Broccoli
Remember how, as a kid, your mom would force broccoli down your throat? Turns out, she was right. Broccoli is an excellent source of nutrition. A cruciferous vegetable, broccoli, cauliflower, brussels sprouts, and kale are incredibly beneficial for the body and are anti-inflammatory foods.
Broccoli is a rich source of sulforaphane; an antioxidant that combats inflammation by reducing levels of cytokines and NF-kB; the two elements that cause inflammation in the body.
Studies show that eating a stable diet of cruciferous vegetables lowers the risk of heart disease as well as cancer. This might be because of the anti-inflammatory effects that these vegetables have as they contain lots of antioxidants.
3. Avocados
Packed with potassium, magnesium, fiber, and good monounsaturated fats, avocados are known as superfoods. They are loaded with carotenoids and tocopherols, both of which are known to reduce cancer cells in the body. Avocados are also known to lower inflammation in young skin cells.
A study showed that when individuals consumed a slice of avocado and their hamburger, they were tested to have reduced levels of inflammatory-causing elements, NF-kB and IL-6, compared to those who only consumed the hamburger.
4. Green Tea
One of the healthiest beverages, green tea has been linked to a lower risk of heart disease, cancer, Alzheimer’s, obesity, along with other conditions.
Since it has antioxidant and anti-inflammatory elements, including a component called epigallocatechin-3-gallate (EGCG), green tea is ideal for consuming after meals to help with digestion.
EGCG has also been linked to lowering pro-inflammatory cytokine production, along with reducing damage caused to the fatty acids in the cells.
5. Peppers
The most common peppers, bell peppers, and chili peppers are loaded with vitamin C and antioxidants that are known to have potent anti-inflammatory effects on the body.
Bell peppers contain an antioxidant known as quercetin, which reduces oxidative damage, especially in individuals who have sarcoidosis- a chronic inflammatory disease.
Chili peppers, on the other hand, are loaded with sinapic acid and ferulic acid. Both these elements reduce inflammation in the body and promote healthier aging.
6. Turmeric
Commonly used in curries and Indian dishes, turmeric is a strong spice with an earthy flavor. It is best known for its high levels of curcumin, a powerful anti-inflammatory component.
Turmeric is widely used to reduce inflammation linked to arthritis and diabetes, along with other illnesses. One gram of curcumin every day, along with piperine from black pepper, has shown to reduce CRP significantly- an inflammatory marker- in individuals who have metabolic syndrome.
Taking a curcumin supplement is more effective than only relying on turmeric to solve inflammation problems in the body. Since most curcumin supplements combine piperine, curcumin absorption is boosted by 2000%.
What are you waiting for? Go to the supermarket today and stock up on these foods. You will soon notice a difference in the inflammation within your body!
