The twenty-first century saw the rapid increase of certain medical conditions such as high blood pressure, arthritis, asthma, diabetes, inflammatory bowel disease and heart disease. Different lifestyle habits are definitely the ones to blame for the onset of these conditions. However, there is another root cause tied to all of these diseases, inflammation. So, certain anti-inflammatory foods will not only alleviate the symptoms of these diseases, but they can even cure them.
Anti-Inflammatory Foods Can Keep Many Diseases at Bay
Inflammation is a bodily function which should not be necessarily considered a bad thing. When the body experiences some injury or illness, its immune system immediately brings the white blood cells to the affected area through increased blood flow.
This condition can also be followed by pain, swelling, heat, redness and discomfort. For example, we have all experienced that moment of having a scrape or cut on our body. We can see how the area around the wound becomes puffy and hot while there is an increased blood flow.
So, we can say that inflammation is a normal and effective body response that speeds up the process of healing.
Unfortunately, there are a lot of things to discuss.
Definitely, it is not a normal process when the immune system starts attacking healthy cells and tissues thus bringing about many autoimmune disorders in healthy areas of the body.
In fact, this is how fibromyalgia symptoms, arthritis, celiac and irritable bowel disease occur.
In diseases which are not autoimmune, inflammation plays a significant role since the body tries the heal the affected tissues. So, asthma brings about inflamed airways, inflammation connected with diabetes affects insulin resistance, etc.
According to a study conducted in 2014, 33% of the participants chose not to take the proposed anti-inflammatory foods. The participants who consumed the anti-inflammatory foods experienced significant relief which enabled them to discontinue at least one of their medications.
The Potent Anti-Inflammatory Diet
When it comes to inflammation, it is important to reconsider the typical diets.
According to the National Institute of Allergies and Infectious Diseases, the modern diet can promote protection from macro- and micronutrient deficiencies but the abundance of macronutrients and calories can cause increased inflammation, increased risk of allergies, auto-inflammatory diseases and low control of infections.
Before you move toward anti-inflammatory foods and anti-inflammatory diet, you should move away from the processed and unbalanced diets of the West and apply the Mediterranean eating patterns.
The Mediterranean eating patterns include plenty of fresh vegetables and fruits, little or no red meat, no meat additives and chemicals and plenty of omega-3 foods.
When it comes to the inflammation and different inflammatory diseases, certain foods deserve to be in the spotlight. They include:
- Antioxidant-rich food
- Essential fatty acids
So, a diet rich in fruits, vegetables, sprouted seeds and wild meats will regulate the immune system and affect people’s overall health.
15 Powerful Anti-Inflammatory Foods
Enrich your diet with the following anti-inflammatory foods and your body will experience rapid changes.
1. Green Leafy Vegetables
When fighting inflammation, these vegetables should definitely take place in your fridge. They are high in antioxidants that improve the cellular health and the anti-inflammatory flavonoids. You can also make some anti-inflammatory juices out of these green leafy vegetables.
For example, swiss chard is rich in antioxidants, vitamins A, C and K which prevent oxidative stress caused by free radical damage. The consumption of chard also prevents the vitamin K deficiency.
According to current pharmacological studies, celery offers potent anti-inflammatory and antioxidant qualities that improve cholesterol and blood pressure levels and prevent heart disease.
Also, the celery seeds abound with countless benefits which lower inflammation and fight bacterial infections. It is also high in potassium, vitamins, and antioxidants.
One key factor to body free of inflammation is the balance. So, one good balance is the mineral one which includes a proper combination of sodium foods and potassium-rich foods. Sodium provides nutrients and fluid while potassium eliminates toxins.
So, if we consume food high in sodium but low in potassium, we can build up toxins and lead to inflammation.
3. Bok Choy
Bok Choy or Chinese cabbage is a powerful source of antioxidants, minerals, and vitamins. Current studies show that bok choy contains over 70 phenolic substances including hydroxycinnamic acids or robust antioxidants which eliminate free radicals.
Broccoli is one of the most highly utilized and important vegetable for any diet, especially for the anti-inflammatory diet. It is rich in magnesium and potassium, highly important anti-inflammatory minerals.
It is a powerful source of key carotenoids, flavonoids, and vitamins which reduce oxidative stress and fight chronic inflammations.
Beets are highly concentrated in antioxidants which can repair the cell damage due to inflammation. It’s betalain in beets, an important anti-inflammatory agent which gives their signature color.
Beets repair cells and provide high levels of magnesium and potassium, potent inflammation-fighting agents. Due to the abundance in magnesium, beets prevent magnesium deficiency, a condition which brings about many inflammatory conditions.
Also, calcium, the crucial mineral for bone health can’t be processed without magnesium. When there is a buildup of calcium in the body, it can cause kidney stones and inflammation.
However, a balanced diet provides both magnesium and calcium-rich food, a combination that processes the consumed food in the proper way.
One of the most important benefits of pineapple is the bromelain which a powerful digestive enzyme. When found in supplement form, bromelain is paired with quercetin.
Along with the anti-inflammatory properties, bromelain is rich in potent immune-modulating qualities or the ability to regulate the immune response which causes unwanted inflammation.
Bromelain also improves heart health by preventing blood clotting. It prevents the blood platelets from sticking to the walls of the blood vessels – important reasons for strokes and heart attacks.
Pineapple provides most of its benefits due to the abundance in vitamin B1, C, manganese, potassium and many other antioxidants that prevent the formation of certain disease.
In addition, pineapple’s powerful phytonutrients reduce the symptoms of some of the most common diseases.
Along with the nutrition value of blueberries, they are rich in one especially potent anti-inflammatory substance, quercetin. It also resides in dark-colored berries, citrus and olive oil. This flavonoid prevails in fresh foods, and it is a powerful anti-inflammation agent.
A particular study for IBD has shown that noni fruit extract affected the gut flora and the colon damage which was a result of the inflammatory disease.
Another study has shown that regular consumption of blueberries improves motor function and memory while reducing cognitive decline. The scientists believe that the antioxidants in blueberries protect the body from oxidative stress and reduce inflammation.
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