Inflammation can eaither be both bad and good. Inflammation is your immune system’s reaction to injury, irritation, or infection. It is a normal response, which is actually a good thing, and a natural part of healing. But, chronic inflammation can lead to disease and weight gain.
But, some foods can actually help fight inflammation. Below are 7 anti-inflammatory foods that are supported by science.
Anti-inflammatory Foods:
1. Almonds
Almonds are a great source of monounsaturated fats, which is similar to olive oil, manganese and vitamin E. Also, they are a good source of plant protein and magnesium.
In research studies, consuming almonds has been linked to having a lower risk of cardiovascular disease, most probably by improving the fatty acids profile of your blood.
Also, almonds are very satiating, therefore, even though they are a little higher in calories, as comparef to many other anti-inflammatory foods, eating a handful of almonds may help you stick to a healthy weight loss program.
2. Avocados
Avocados are filled with heart-healthy monounsaturated fats, an excellent source of fiber, magnesium, and potassium, while low in sodium. Consuming 1/2 avocado will also add to your daily intake of vitamins A, C, E, and B-complex vitamins.
The combination of the polyphenols and nutrients work as antioxidants, making avocados a must-have for any anti-inflammatory diet.
You can add avocado slices to your salad, sandwich, or make a tasty guacamole.
3. Berries
Berries are small fruit wonders that are loaded with vitamins, minerals and fiber.
Some of the most common berries are strawberries, raspberries, blueberries and blackberries.
Berries contain antioxidants known as anthocyanins. These compounds contain anti-inflammatory effects that may help in reducing the risk of disease.
The body produces natural killer cells or NK, which helps in keeping your immune system functioning properly.
A study reported that men who ate blueberries daily produced significantly more NK cells, as compared to men who did not.
Also, in another study, overweight women and men who consumed strawberries had lower levels of certain inflammatory markers linked with heart disease.
4. Fatty Fish
Research had shown that the omega-3 fatty acid content in fish including tuna, salmon, and herring can help significantly decrease the serum concentrations of inflammatory markers, and boosting heart and brain health.
Also, fatty fish is rich in B vitamins, which are essential in helping your body convert food into energy, and in repairing your DNA.
To get the benefits of omega-3’s, aim to eat 3 ounces of fatty fish at least twice a week.
5. Ginger
Ginger belongs to the In the same plant family as turmeric, and helps in fighting inflammation by stopping the body’s production of cytokines, which are proteins that trigger chronic inflammation.
Ginger has also been touted as a remedy for general nausea, and an upset stomach. Also, research showed it may help in regulating blood sugar levels.
6. Leafy Green Vegetables
Leafy green vegetables including Swiss chard, kale, arugula, collard greens, and spinach are rich in antioxidants that restore cellular health, and anti-inflammatory flavonoids, according to clinical nutritionist and certified doctor of natural medicine, Josh Axe, D.N.M., D.C., C.N.S.
Also, leafy green vegetables provides a concentrated dose of minerals and vitamins such as vitamins A, C, and K, and potassium. Swiss chard, in particular, is rich in antioxidants that can help in protecting your brain against oxidative stress that are caused by free-radical damage.
As a general rule to remember, the darker the shade, the more nutritious the vegetables are, so pile on all the greens!
7. Oranges
Oranges are great sources of potassium, vitamin C, calcium, fiber, and folate. The folate and fiber in oranges may help in keeping your heart healthy. While, vitamin C is important for strong connective tissue, immune system function, and healthy blood vessels.
Oranges and orange juice are grat additions to an anti-inflammatory diet. Oranges make a great afternoon snack, and can be added to a variety of salads and dishes.
Sources:
Dr. Weil
Healthline
Very Well Health
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2. 9 Essential Food to Kickstart Your Immune System and Prevent Inflammation
3. Best And Worst Foods to Fight Inflammation
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