Inflammation, though uncomfortable, is the body’s defense mechanism against viruses and bacteria. During injury or infection, the body responds by sending signals to the immune system to heal itself. The inflammatory response makes possible the healing of wounds and repair of damaged tissues.
But this body’s physiological response can be harmful when it persists longer than necessary. Certain diseases like heart disease, stroke, and even death are often linked to chronic inflammation.
There’s nothing to worry, though. Experts said this can be prevented with a healthy diet and lifestyle. Eating natural foods can reduce or prevent chronic inflammation while artificial or processed foods can increase inflammation in the body.
To maintain your health and well being, eat foods that are rich in anti-inflammatory properties. Listed below are the superfoods that can help you reduce inflammation.
Cloves are great anti-inflammatory foods because of its high level of antioxidants and Omega-3 fatty acids. It’s also used as an expectorant and in the treatment of nausea, upset stomach, inflammation in the mouth and throat.
You can incorporate cloves into your diet by adding this spice to your baked foods and stews.
Ginger is a spice best known for its healing properties in the gut and other digestive and circulatory problems. As an anti-inflammatory, it contains gingerols compounds that protect the body from damaging free radicals, which triggers an inflammatory response in the body. Ginger can be used raw as tea or as a spice to add flavor to foods.
Turmeric contains curcumin, an active ingredient that reduces inflammation by hunting down free radicals in the body. It’s also an Ayurdevic medicine that treats inflammatory problems like arthritis and helps improve symptoms of depression and even has the potential of preventing heart disease. Turmeric powder is often used as flavoring or coloring for food like mustards, butter, and cheese.
Since medieval times, cinnamon has been a useful medicine in treating cough, arthritis, and sore throat. It’s also used to treat digestive problems, diabetes, lack of appetite and several other conditions.
A study found that extracts from cinnamon bark have properties that may inhibit symptoms. Other groups of researchers also suggested that cinnamon may have anti-inflammatory effect on the central nervous system.
There are cinnamon supplements available in the market today. Taking it as a supplement or as a spice is considered safe. However, long term use is discouraged because overconsumption of coumarin in cinnamon could cause liver damage.
Peppers like bell and chili are beneficial spices that not only improve the taste of your food but also help to keep you healthy. They’re high in vitamin C, which is a powerful anti-inflammatory agent.
Bell pepper contain quercetin, which helps reduce the damaging oxidative effects of the inflammatory disease, sarcoidosis. Chile peppers are rich in sinapic acid and ferulic acid, which help reduce inflammation.
Broccoli is a nutritious cruciferous vegetable that is beneficial in helping reduce the risk of heart diseases and cancer. It also contains sulforaphane, an antioxidant that has anti-inflammatory effects in the body. A diet consisting of broccoli and other cruciferous vegetables like cabbage and cauliflower helps you keep inflammation at bay.
Tea ranks second as the most consumed beverage in the world. The health benefits in tea include hypocholesterolemic effect and anti-inflammatory activity. In a study, a daily consumption of green tea has been found to reduce cholesterol and LDL levels after 15 days. Green tea is the healthiest beverage that can safeguard your cells from damage.
Mushrooms grow in abundance in different countries. However, not all of them are edible. Some varieties are even poisonous. The most common varieties that are edible and commercially grown include truffles, portobello, and shiitake.
Mushrooms are packed with selenium, copper, B vitamins, phenols and other antioxidants that fight against inflammation. The administration of mushroom extracts to treat inflammation and as a preventive medicine has been widely used since the ancient times in different cultures.
The shiitake mushroom contains eritadenine compounds that have the ability to block cholesterol from getting into the bloodstream. It’s even found to be the best protection against cancer.
The shiitake and cremini mushrooms are also the best varieties in treating common cold and flu because of their antibacterial and antiviral properties. Osyter mushrooms are another variety that also lowers cholesterol, lowers blood sugar levels, and protects against breast and colon cancers. The reishi mushrooms variety is said to have the most effective anti-inflammatory properties stronger than aspirin.
You can add mushrooms to your pasta sauces and other juices. But because of its bitter taste, the reishi variety is best taken as a tea.
Tomatoes are another superfoods when it comes to anti-inflammatory properties. Tomatoes contain lycopene, which helps reduce inflammation in the body.
According to experts, tomato juice is effective at reducing systemic inflammation. And cooked tomatoes have more lycopene compared to the raw ones.
Berries are known to be the best antioxidants because of the anthocyanins they contain. These compounds have anti-inflammatory properties that help reduce the risk of diseases and boost immunity.
According to experts, berries help prevent the damaging effects of free radicals and inflammation, which normally occur as you age. Hence, it’s an ideal part of your diet. Eating two to three types of fresh, frozen or dehydrated berries daily enables you to gain optimal health benefits.
Avocados are super fruits rich in potassium, magnesium, fiber, and monounsaturated fats. Aside from these properties that help fight against cancer, avocados also contain phenolic compounds that help reduce inflammation in young skin cells.
Fatty fish like salmon, sardines, herring, mackerel, and anchovies are rich in omega 3 fatty acids EPA (Eicosapentaenoic acid ) and DHA (docosahexaenoic acid), which help in reducing inflammation in the heart, kidney, and diabetes.
Studies show that people who consume salmon or EPA and DHA supplements decreased their inflammatory markers. Researchers also found that regular consumption of omega 3 help to lower the chances of developing rheumatoid arthritis.