Inflammation is a normal response of our immune system and is a natural part of healing. However, when it comes to chronic inflammation which is a long-term condition, this could have a negative impact on our body and health.
One way of combating chronic inflammation is by adding some anti-inflammatory foods in our diet.
The anti-inflammatory effects of blueberries are mainly attributed to its anthocyanins and flavonoids. They are known for their ability to help lower down one’s risk of diabetes, improve brain function and heart health, prevent eye diseases, and many more.
Mackerel, salmon, herrings, and sardines are just some of the fatty fishes that we can consume. They are loaded with protein and omega-3 fatty acids like DHA and EPA that can help lower down inflammation caused by various diseases including kidney diseases, metabolic syndrome, diabetes, and heart diseases.
Avocados are loaded with heart-healthy monounsaturated fats, fiber, potassium, and magnesium as well as vitamins C, A, E, and B-complex vitamins. Along with its polyphenols, these nutrients work together which makes avocados a must-have for any anti-inflammatory diet. We can add avocado slices to our favorite sandwich or salad, or make a tasty guacamole.
Turmeric possesses potent antioxidants and anti-inflammatory effects. It has been used to treat a wide range of inflammatory-related ailments like arthritis, diabetes, heartburn, kidney problems, joint pain, IBS, and Alzheimer’s disease.
This excellent addition to an anti-inflammatory diet is a great source of vitamin C which is essential for immune system function, strong connective tissue, and healthy blood vessels. Also, they are loaded with fiber and folate that may help keep our heart healthy. Make oranges a great afternoon snack or simply add them to salads.
Studies have shown that yellow, red, orange and dark leafy veggies are extremely rich in carotenoids and flavonoids, phytochemicals that can help reduce oxidative stress and inflammation. It is recommended to consume more of cabbage, kale, and spinach for this benefit.
Studies revealed that ginger contains active compounds known as gingerol which was found to possess anti-inflammatory and antioxidant properties. Consumption of o2 gm of ginger per day for 11 days was found to significantly reduce pain and inflammation in people who performed elbow exercises, according to a study.
Broccoli is significantly rich in sulforaphane, an antioxidant that is known for its anti-inflammatory effects. It works by lowering the levels of cytokines and NF-kB, which are known to increase inflammation.