Inflammation is the body’s method of reacting to something that may be harmful – like stress, a poor diet, injuries, and inactivity. So, in a way, inflammation is considered good. But, in certain situations, it can cause increased body temperatures, infection, and pain throughout the body
and lead to major life-threatening diseases. When the inflammation starts to pose a threat to your health, you need to combat it using the right foods. Here’s a list of everyday anti-inflammatory foods that can protect your body from inflammation.
● Leafy Greens
Green veggies offer a lot of health benefits, including managing inflammation. They are rich in polyphenols and other antioxidants that help fight inflammation. Greens contain carotenoids that protect the body and fight various diseases – even the early stages of cancer. Adding leafy
greens like spinach, kale, and collard greens to your diet can fight inflammation as they have high levels of iron, potassium, and fiber. They also help in building the body’s natural defense mechanism.
● Fatty Fish
Fatty fish are not only great sources of protein, but they also contain omega-3 fatty acids like EPA and DHA that help in managing inflammatory diseases like diabetes, metabolic syndrome, and even heart disease. Some of the best sources of fatty fish are salmon, mackerel, and sardines. When you consume these fatty fish, the omega-3 fatty acids metabolize themselves into protectins and resolvins, which have anti-inflammatory properties that can combat inflammation.
A variety of fruits fight inflammation, especially small fruits like berries. They are not only packed with flavor but also contain a load of vitamins and minerals that are anti-inflammatory. Berries contain antioxidant compounds called anthocyanins that reduce the risk of inflammation-causing diseases. Consuming berries like strawberries, blueberries, blackberries, and raspberries on a regular basis can enhance your immunity and keep inflammation at bay. So, don’t forget to add some berries to your diet – they are delicious, immunity boosting, and anti-inflammatory.
We know that healthy fats can fight inflammation, and one such superfood is avocado. Apart from being incredibly nutritious, avocado is a healthy fat that is packed with magnesium, fiber, potassium, and other monounsaturated fats that are good for the heart. It contains tocopherols
and carotenoids that can combat inflammatory diseases and are also linked to reducing the risk of cancer. And since it is loaded with heart-healthy monounsaturated fats, it reduces the risk of heart disease and low cholesterol levels that arise due to inflammation.
● Olive Oil
Many studies have shown the anti-inflammatory properties of extra virgin olive oil. It is one of the healthiest fats you can consume to combat inflammation. It also helps in reducing the risk of many dangerous health conditions like cancer and heart disease. The antioxidants present in
olive oil help your body get rid of inflammation. Extra virgin olive oil contains phenolic compounds that are known to have potent anti-inflammatory benefits. Add it as a seasoning or use it to make dishes.
Another everyday food that fights inflammation is from the herbs and spices family – turmeric. This spice is not only used to add flavor, but it also provides numerous health benefits. Turmeric contains an active ingredient, curcumin, which is a powerful antioxidant with anti-inflammatory
effects. Curcumin is considered to be a potent anti-inflammatory nutrient that is effective in reducing arthritis and other diseases related to inflammation. Turmeric can be added to some dishes and is often used in curries or gravies to give them a nice earthy flavor and color.
Tomatoes are powerhouses of nutrition and health benefits. They are rich in vitamin C, potassium, and lycopene, an antioxidant that possesses anti-inflammatory properties. Tomatoes should be a part of your dishes either in the form of gravy or a salad or juice. Cooking olive oil and tomatoes together can maximize the anti-inflammatory effects and even protect you from cancer and other diseases. These are a few foods that you can add to your everyday diet to fight inflammation. However, certain foods can cause the opposite effect and trigger the inflammatory processes within the body. These are foods that are generally bad for your overall health. Unhealthy fats, trans fats, and saturated fats can turn the inflammatory reaction on. By avoiding junk food, refined carbs, and processed foods, you can prevent inflammation through diet.
Lowering inflammation can help create a balance between your physical and mental health. Following a healthy diet that contains the foods mentioned above not only reduces the risk of inflammation and other health concerns but also improves the overall quality of life. So, start
today with a healthy diet and protect yourself against inflammation and its effects.
About the Author:
Nisha Baghadia is passionate about writing and loves to share her thoughts with the world. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She keeps herself updated by going through interesting blogs every day. This fuels her passion and motivates her
to write appealing and engaging articles.
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