Inflammation is a function that occurs in your body. It alerts your body when it is wounded, injured, or ill so your immune system can fix it. However, other things such as lack of sleep, excessive stress, genetics, and-the most common of all- a poor diet, can also cause inflammation. When the immune system is constantly put to use over time (chronic inflammation), it will start attacking your body’s healthy tissues. Inflammation is at the root of most diseases and health issues, such as arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD), and leaky gut syndrome. By adding and adjusting to anti-inflammatory lifestyle changes, such as proper nutrition, we can restore our health. Listed below are 15 anti-inflammatory foods that are very beneficial to your diet and contain anti-inflammatory properties.
LIST OF ANTI-INFLAMMATORY FOODS
1. BEETS
Contains the antioxidant betalain, which gives them their deep color and is an excellent anti-inflammatory. Repairs cells and adds high levels of inflammation-fighting potassium and magnesium. This is even more beneficial because magnesium deficiency is strongly linked with inflammatory conditions.
2. BROCCOLI
Antioxidant “powerhouse” containing key vitamins, flavonoids, and carotenoids. These work together to lower stress in the body and help battle chronic inflammation and the risk of developing cancer.
3. BLUEBERRIES
Contains the antioxidant quercetin, which is a very strong anti-inflammatory. It is also found in citrus, olive oil, and dark-colored berries.
4. CELERY
Has both antioxidant and anti-inflammatory activities that help improve blood pressure and cholesterol levels, as well as prevent heart disease. Celery seeds also help lower inflammation and fight bacterial infections.
5. TOMATOES
A great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation.
6. SALMON
Excellent source of essential fatty acids, especially omega-3s, which are some of the most potent anti-inflammatory substances. Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as heart disease, cancer, and arthritis.
7. WALNUTS
The antioxidant and anti-inflammatory benefits of walnuts help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. Also high in omega-3 fatty acids
8. COCONUT OIL
Lipids in coconut oil are full of strong anti-inflammatory compounds. In a study, the high levels of antioxidants present in virgin coconut oil reduced inflammation and healed arthritis more effectively than leading medications.
9. EXTRA VIRGIN OLIVE OIL
Contains a component called oleocanthal, which has a significant impact on inflammation and helps reduce joint cartilage damage.
10. CHIA SEEDS
Contain both omega-3 and omega-6 (which should be consumed in balance with one another). Ability to reverse inflammation, regulate cholesterol, and lower blood pressure.
11. TURMERIC
Its primary compound, curcumin, is its active anti-inflammatory component. A study found that turmeric is more potent than aspirin and ibuprofen as an anti-inflammatory and anti-proliferative agent.
12. GINGER
Helps reduce inflammation caused by overactive immune responses. Can break down the accumulation of toxins in your organs.
13. RAW OATS
A type of carb that passes through your gut undigested. Instead of feeding you, it feeds your healthy gut bacteria, which in turn produces a fatty acid that encourages more efficient fat oxidation known as butyrate. Higher levels of butyrate reduce inflammation in your body and help reduce insulin resistance as well.
14. BONE BROTH
Full of anti-inflammatory amino acids (glycine and proline) Contain high levels of gelatin that will help rebuild your gut lining to further assist with your anti-inflammatory gut microbes
15. GREEN LEAFY VEGETABLES
Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids.
Sources:
https://draxe.com/anti-inflammatory-foods/
http://www.eatthis.com/anti-inflammatory-foods
