Anti Inflammatory Foods for a Healthy Lifestyle

| May 7, 2015 | 0 Comments

What is anti inflammatory? Anti inflammatory refers to the property of a substance or treatment that reduces inflammation or swelling. There are drugs that made out of about half of analgesics, remedying pain by reducing inflammation which affect the central nervous system. But using it for a long term, can cause some bad effects to your health. It can cause gastric erosion, which can become stomach ulcers. However, there are ways to counter some of the chronic inflammation that comes from our not-so-healthy lifestyle. See the list of Anti Inflammatory Foods below and add them to your diet.

Anti Inflammation Foods

Add this naturally anti inflammation foods to your shopping list.

Inflammation is one of the body’s defense mechanisms. It results in increased blood flow in response to infection and certain chronic conditions. Symptoms of inflammation include redness, swelling, pain, and heat. It has been linked to major diseases such as arthritis, cancer, diabetes, heart disease, memory loss and signs of aging. The good news is, there are many foods that are naturally anti inflammatory that protect our cells from the effects of free radicals and can help reduce too much inflammation in our body.

Anti Inflammatory Foods

  • Almonds– are an excellent source of monounsaturated fats, vitamin E and manganese. They are also a good source of magnesium and plant protein. According to research studies, eating almonds has been associated with having a lower risk of cardiovascular disease, probably by improving the fatty acids profile of your blood. They are also very satiating, even though they’re a little higher in calories than other anti-inflammatory foods, eating a handful of almonds may help you stick with a healthy weight loss.
  • Avocados– are rich in heart-healthy monounsaturated fats. They are an excellent source of magnesium, fiber and potassium, while being low in sodium. Eating half of an avocado will also add nicely to your daily intake of vitamins C, A, E, and B complex vitamins. The combination of these nutrients and the polyphenols that work as antioxidants make avocados a must-have for any anti-inflammatory diet.
  • Beets– A small herbaceous plants with broad dark-green leaves. Its nutrition benefits come particularly from fiber, vitamins, minerals and unique plant derived antioxidants. It is a powerful anti inflammatory. It can boost your energy and lower blood pressure.
  • Blueberries– are rich in flavonoids and carotenoids with both antioxidant and anti inflammatory activity. And also, it is lower in glycemic load than most tropical fruits. Actually, all berries are good for us because the pigments that give them their color also contain antioxidants that can help reduce inflammation, like raspberries, strawberries, cherries, other fruits like, peaches, oranges, red grapes, pink grapefruit, plums and apples. As much as possible, go for a wide range of colors, choose fruits that are fresh in season or frozen or much better buy organic.
  • Broccoli– is loaded with detoxifying antioxidants. It is also an excellent source of vitamin C, potassium, calcium and vitamin A, all while being low in calories. It even has a significant amount of omega 3 fatty acids, which is a well known anti-inflammatory. Also, studies have shown that eating broccoli is having a lower risk of certain types of cancer.
  • Carrots– It contains beta-carotene, which your body can convert to vitamin A and it has a powerful antioxidant. It also contains zeaxanthin and lutein, which are also related to vitamin A. Eating a diet rich in these antioxidants may help to reduce your risk of cancer by preventing damage to the healthy cells of your body. Since carrots are low in calories and a good source of fiber, they can also help you lose weight.
  • Dried Beans– such as navy beans, kidney beans, pinto beans and black beans, are an excellent anti inflammatory source of plant protein, minerals, B complex vitamins and vitamin K. They are also beneficial fiber and contain polyphenols that work as antioxidants. Research suggests dry beans may provide health benefits and help prevent some types of heart disease, diabetes and high blood pressure, as well as reduce inflammation.
  • Extra Virgin Olive Oil or Olive Oil– helps fight inflammation. It is full of polyphenols which protect the heart and blood vessels from inflammation. It is an essential component of the Mediterranean diet, which has been linked to heart health and longevity. It is rich in monounsaturated fats that are good for your blood vessels and has polyphenols that work as antioxidants to protect the cells in your body. Olive oil helps reduce inflammation, reduces high cholesterol and it’s possible that some of the polyphenols may help prevent some forms of cancer.
  • Flaxseed Oil– It has a balance of omega 3 and 6 fatty acids. The omega 3 fatty acids reduce inflammation. Research studies show lignans can slow the growth of prostate cancer cells. It was also found that lignans may play an important role in increasing breast cancer survival.
  • Garlic– can help reduce inflammation. Studies found that garlic is 100 times more effective than two antibiotics at fighting the Campylobacter bacterium — one of the causes of intestinal illness.
  • Ginger– helps reduce inflammation and control blood sugar. Ginger tea is a great addition to any diet. Medicine studies compared ginger extract to common pain killers and found ginger to be very effective in reducing pain.
  • Kale– while this purple leafy vegetable is low in sodium, it is an excellent source of vitamins A, C and K, and a good source of calcium, iron, magnesium, potassium and vitamin C. It is also low in calories and has a bit of fiber. It contains lutein which may help prevent atherosclerosis and zeaxanthin, which are related to vitamin A and may help lower your risk of developing cataracts and eye disease that causes vision loss. It also contains bitter substances called glucosinolates, which work as an antioxidants.
  • Oranges– are an excellent source of vitamin C that is important for immune system function, strong connective tissue and healthy blood vessels. They also contain fiber and folate that may help keep your heart healthy. They also contain calcium and potassium. It is an excellent additions to an anti-inflammatory diet.
  • Onions– contain quercetin, a potent antioxidant that can help your body fight inflammation. It stimulates the respiratory tract and help expelling phlegm. The onion is also a proven antioxidant and may be helpful in treating certain cancers.
  • Salmon– contains large amounts of omega-3 fatty acids more than any other type of fish or seafood. Studies suggest people, who have a higher intake of these fatty fish like salmon, at least two times each week may be less likely to suffer from dry eyes and it’s also good for the heart because the healthy fats help reduce inflammation and keep cholesterol in check. It is also a good source of an antioxidant called astaxanthin.
  • Seaweed– contains a complex carbohydrate called fucoidan. Studies have shown that fucoidan helps reduce inflammation. It contains 14 times more calcium by weight than milk. Kelp, kombu, wakame and arame are good sources of seaweed.
  • Spinach– is one of the highest nutrient-dense foods. It contains a unique mixture of phytonutrients that is high in antioxidants and anti-inflammatory components which help protect against cellular damage. It contains lutein, which is related to vitamin A and beta carotene. Research shows that people, who eat green leafy vegetables, like spinach, may have a decreased risk of an eye disease that causes vision loss. It also gives you iron, vitamin K and folate, and it is very low in calories, perfect for weight loss diets.
  • Sweet Potatoes– are rich in vitamins and minerals. Like most orange-colored vegetables, they’re extremely high in vitamin A and beta carotene, which is a powerful antioxidant. They are also a good source of many vitamins and minerals, including vitamins C and K, potassium and B complex vitamins. They have plenty of fiber and aren’t too high in calories, so they make a delicious addition to any diet.
  • Swiss Chard– is a leafy green vegetable often used in Mediterranean cooking. It is an excellent source of vitamins A and K, a good source of several minerals and very low in calories. Research suggests that Swiss chard may have flavonoids that work as antioxidants and reduce inflammation, so add this to your shopping list.
  • Tea– contains many anti-inflammatory flavonoids. It is rich in catechins, an antioxidant compound that reduce inflammation. The antioxidant properties of tea are so effective to reduce the risk of developing breast cancer, prostate cancer and colorectal cancer.
  • Turmeric– has anti-inflammatory properties that has been shown to be more effective than anti-inflammatory drugs. The active ingredient in turmeric called Curcumin targets multiple steps in the inflammatory pathway at the molecular level.
  • Walnuts are a good source of healthy fats, protein, vitamin E, minerals and phytochemicals called sterols. They also contain monounsaturated fatty acids and omega-3 fatty acids that are good for your heart. They are also energy-dense, so you may need to watch your portion-size. However, even though they are high in calories, eating a handful of walnuts can help you feel full longer and actually help you lose weight.

I hope this list of naturally anti inflammatory foods will help you to live a healthy lifestyle. So add these items to your plate today. If you have any additional information about this article, feel free to comment below.

Tags:

Category: Health

Leave a Reply

Your email address will not be published. Required fields are marked *