Foods That Reduce Inflammation
Inflammation is the body's response to protect the body from harm. It removes dangerous stimuli, damaged cells and helps with the healing process.
Therefore, having small amounts of inflammation throughout your body is a good thing but, having too much is a bad thing.
Make sure that you reduce unwanted inflammation in your body as it helps lower risks of different kinds of health issues. For example, it can help lower your risk of heart diseases, chronic lower respiratory diseases, and autoimmune diseases; like, arthritis.
Arthritis is the inflammation of the joints with all or just some areas of the body. This is when your body mistakenly attacks the joints which cause uncontrolled inflammation. There are hundreds of different kinds of arthritis' and doctors still do not know what and how arthritis happens; therefore, there is no cure.
By having diseases like arthritis and heart disease, it causes the overused activity of the immune system which can lead and be the main causes of joint pains, tiredness and damage to blood vessels.
However, you can make changes in your lifestyle to help reduce inflammation in your body. For example, by being aware and cut down foods that can increase inflammation: for example, sugars, refined carbohydrates, saturated and trans-fats.
However, if you keep a healthy weight, exercise, stop smoking and adding foods with anti-inflammatory properties can help reduce and control inflammation.
Here is a list of foods that are known to help reduce inflammation in the body:
Olive oil is something that you can easily add to almost all your meals. It is has shown to lower levels of C-reactive proteins, which is a factor of the progression of inflammation in the body. As an added benefit, the compound oleocanthal which gives the taste of olive oil has been shown to give the same effect as a pain killer.
How to Use: Add olive oil when making pasta, salads or even pizza.
Fish and especially salmon are high in Omega-3 acids which have been known to help and reduce inflammation in the body.
However, you need to make sure you eat fish more than once a week to get the full benefits. Also, it is better to bake the fish to get all the nutrients from it.
A better alternative if you think you cannot have fish often is fish oil supplements which you can get the same benefits from.
How to Use: add your favorite seasoning and marinate the fish for a few hours.
Whole grains are a great substitute for white bread, cereal, rice, and pasta. Not only is it healthier for your overall health but it helps reduce and avoid inflammation in the body.
This is because whole grains contain fiber which helps reduce levels of C-reactive protein which produces inflammation in the blood.
How to Use: Substitute your white rice with some whole grain rice.
Dark greens have a high concentration of vitamin E which protects the body from inflammatory molecules. Greens that have the highest concentration of vitamin E include dark kale and broccoli.
In addition dark green vegetables have a higher concentration of minerals which helps fight off all kinds of different diseases.
How to Use: substitute your normal lettuce leaves with some kale when you make a salad or even a sandwich.
Nuts are a great source of fiber, calcium and vitamin E. In addition, it contains antioxidants which help the body fight off and repair damage caused by inflammation.
Furthermore, nuts are a great resource to help reduce inflammation in the body. The best nut where you can gain the most benefits from are almonds.
How to Use: Pack some nuts in your bag as the perfect snack.
Soy is a great source of Isoflavones which is a type of estrogen, which helps lower inflammation levels in females. Also by having soy in your diet it helps reduce the negative effects that inflammation causes. There are also high levels of C-reactive proteins which also help reduce inflammation in the body.
How to Use: Soybeans are great to put into your salad.
Low Fat Dairy Products
Low-fat dairy products are a great way to help reduce inflammatory in your body, only if you are not sensitive to dairy products. This is because it contains probiotics which help reduce inflammation and has anti-inflammatory properties.
How to Use: Make a yogurt parfait for breakfast and top it off with some oats.
Beets are a great source of vitamin C, fiber, plant pigments and antioxidant properties which all help towards reducing inflammation in the body.
How to Use: Slice and steam beets as a side dish for your meal.
By adding garlic to your cooking is a great way to help lower post-exercise inflammation, decrease joint pain caused by inflammation and reduces the effects of rheumatoid arthritis. This is because garlic contains anti-inflammatory properties which help reduce inflammation in the body.
How to Use: Add it to your stews, pasta dishes and pizza to add flavor.
Berries don't just taste good but are also low in fat, calories and high in antioxidants. Additionally, they contain anti-inflammatory properties and anthocyanins which are a powerful chemical which helps with the issue of inflammation.
How to Use: Blend some berries in a healthy smoothie.
Unfortunately, a healthy diet and exercise may not be enough and you may have to turn to medications to help with inflammation and even arthritis.
IMPORTANT NOTE: The above information is intended to increase awareness of health information and does not suggest treatment or diagnosis. This information is not a substitute for individual medical attention and should not be construed to indicate that use of the drug is safe, appropriate, or effective for you. See your health care professional for medical advice and treatment.