14 FOODS that fight INFLAMMATION
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I read about this article and thought of sharing it here in my space and would appreciate to add in your views and comments as well. This is just a reference...not sure if this is 100% sure or not, but helps a lot in knowing things and take precautions.
Inflammation is part of the body's immune response; without it, we can't heal. But when it's out of control - as in Rheumatoid Arthritis - it can damage the body.
Foods high in sugar and saturated fat can spur inflammation. They cause over activity in the immune system, which can lead to join pain, fatigue and damage to the blood vessels.
Will list few foods that would help in preventing or lowering inflammation....
1. Fatty Fish - Salmon, Mackerel, Tuna and Sardines has Omega-3 fatty acids. To get the benefits, you need to eat several times a week and make sure you cook it healthier ways - like baked or boiled.
If you don't fish or not a big fan of eating fish, consider fish-oil supplements.
2. Whole Grains - Whole grains have more fiber, which reduces the levels of C-reactive protein, a marker of inflammation in the blood, and has less added sugar. Look for whole grain as the main ingredient and no added sugars.
3. Dark Leafy Greens - Spinach, Kale, Broccoli and Collard Greens are the best source of Vitamin E, that play a key role in protecting the body from pro-inflammatory molecules called cytokines. They also have vitamins and minerals like - calcium, iron and disease-fighting photochemicals.
4. Nuts - Almonds and Walnuts are a good source of inflammation-fighting healthy fats. Almonds are rich in fiber, calcium and vitamin E, and walnuts which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts are packed with antioxidants, which helps your body fight off and repair the damaged caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.
5. Soy - Soy has Isoflavones, esterogen-like compounds.which helps in lowering the CRP and inflammation levels in women. Make sure that you avoid heavy processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives. Instead aim to get more soy milk, tofu and edamame (boiled soy beans) into your regular diet.
6. Low-Fat Dairy - Milk products are considered a trigger food for inflammatory diseases like rheumatoid arthritis, because some people have allergies to casein, the protein found in dairy. But for people who can tolerate it, low-fat and non-fat milk are an important source of nutrients. Yogurt contains probiotics, which can reduce gut inflammation.
7. Peppers - Colorful vegetables are a part of healthier diet, as opposed to white potatoes or corn, colorful peppers, tomatoes, squash and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch. Hot peppers, like chili and cayenne are rich in capsaicin, a chemical that is used in topical creams that reduce pain and inflammation.
8. Tomatoes - Juicy red tomatoes are rich in lycopene, which has been shown to reduce inflammation in lungs and throughout the body. Cooked tomatoes contain more lycopene, so tomato sauce works too.
9. Beets - Beets have a brilliant amount of antioxidants properties and reduce inflammation, as well as protect against cancer and heart disease and thanks for their hearty helping of fiber, vitamin C and plant pigments called betalains.
10. Ginger and Turmeric - This is a spice common in Asian and Indian cooking, has anti-inflammatory properties. This spice works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation. Its relative ginger, reduces inflammation in intestines when taken in supplement form.
11. Garlic and Onion - Garlic has immune-boosting properties, and works similar to NASID pain medication (like ibuprofen), shutting of the paths that lead to inflammation. Onions contain similar anti-inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.
12. Olive Oil - Anything that fits into a heart healthy diet is probably good for inflammation - and that includes healthy, plant-based fats like olive oil. The compound oleocanthal, which gives olive oil it's taste, have been shown to have a similar effect as NSAID painkillers in the body.
13. Berries - Berries have anti-inflammatory properties- possibly because of anthocyanins, the powerful chemical that gives the rich color to them. Red raspberries extract prevent from arthritis developement. Blueberries can help protect against intestinal inflammation and ulcerative colitis; and that women who eat more strawberries have lower levels of CRP in their blood.
14. Tart Cherries - Tart cherries have the highest anti-inflammatory content of any food. Tart cherry juice can reduce inflammation up to 50%. 1.5 cups of tart cherries or 1 cup tart cherry juice a day will result in best results.
