Foods that fight inflammation

Foods that fight inflammation

Inflammation is a response of the immune system and without it,our body couln’t heal.But when inflammation is excessive then we have problems.We can feel inflammation of muscle but it is another story with organism. Our body is so complicated “machine” that can endure all sorts of things at the same time nobody is sure how can it do it.This is a little complicated to explain,but I hope you get the point.The problem is that over the time inflammation can lead to serious problems. Inflammation of the body can be the cause of various diseases such as to obesity,heart disease,diabetes etc. The most common cause of inflammation in the body is food that is high in refined sugar,saturated and trans fats, fried and processed foods and so on.These foods are harmful because they couse overactivity of the immune system which can lead to joint pain, fatigue and damaged blood vessels. Luckily there is a food that has anti-inflammatory effects like :

Fish
Fish Foods that fight inflammation

Fish Foods that fight inflammation

Salmon, mackerel, sardines and tuna should definitely be included in your diet.This fish are good good because they contain omega-3 fatty acids that have anti-inflammatory propertis. But to consum a sufficient amount of omega-3 fatty acids you should consume a really big amount of fish (which is expensive and impractical), so some smart guys or girls invented capsules and omega-3 in liquid form,which is basically fish oil. So that way you will certainty know that you are taking sufficient amounts of omega 3 every day. [1]

Dark leafy vegetables

Research has shown that vitamin E protects our body from inflammatory molecule called cytokine and best source of Vitamine E are broccoli,kale,spinach.Dark leafy vegetables also contains minerals,vitamins and antioxidans that support the detoxification of the body to expel toxins.[2]

Nuts

Nuts also contains vitamin E (which is why they are sometimes used in cometics products) but they also contain dietary fiber, calcium and proteins.The healthiest nut are almonds,because of their antioxidans they help fight the inflammation.It is best to use consume soaked nuts in filtered water for about 7 to 8 hours,because thay way they lose a significant amount of phytic acid which also has some bad and good propertis for ourhealth.[3][4]

Soy

Although some studies have shown that isoflavones an estrogen estrogen component of soy may help reduce inflammation in the body of women,I generally do not eat soy (and I dont recommned it for eating,especially for man) for those who eat it,I recommned to eat organic products from soy because most soybeans in the U.S. are genetically modified. Also avoid processed soy products because they contains additives and preservatives.The healthier alternative would be tofu and soy milk.

Ginger and turmeric

These spices are commonly used in Asia and their anti-inflammatory effect has been proven in many scientific studies. Turmeric is normally used as an ingredient in mustard(for its color) but in this case it helps to deactivate specific proteins that regulate the immune system and is responsible for the activation of the inflammatory process in body.On the other hand,ginger have many other health benefits.The best one by my opinion are anti-inflammatory propertis.So be sure to include ginger tea in your diet. [5][6][7][8][9][10]

Garlic and onion

Do not eat them before date,lol 🙂 Although we sometimes avoid eating this vegetable these two foods are very good for strengthening our immune system.There is a lack of research regarding the role of garlic but it is generally belived that it has anti-inflammatory properties, regulates glucose and helps the body fight infection. Onions contain chemicals that have anti-inflammatory chemicals quercetin i allicin which breaks down the formation of free radicals in order to fight sulfenic acid.[11]

Olive oil

This is mainly because olive oil contains oleocanthal that gives taste to olive,it has been proven that this organic compound has a similar effect as ibuprofen.[12]

Berries
berries foods that fight inflammation

Type of berries,
Strawberries, raspberries

Almost any fruit is good to fight inflammation because it contains antioxidants but we must say that the berries are not called superfood for nothing.Berries contains anthocyanins,which is responsible for their color and their anti-inflammatory propertis.Fruits rich in anthocyanins are acai, blackcurrant, chokeberry, eggplant, raspberries, blackberries and others. Studies have also shown that red raspberry extract has anti-inflammatory properties, as well it inhibit the damage of cartilage and promotes the absorption of bone in rats.[13] Another study also shows that polyphenols from blueberries have anti-inflammatory properties [14] as well as various fruit extracts that have neuroactive and anti-inflammatory properties[15] . The best option would be to buy organic berries because pesticides are difficult to wash because of their size.

Tart Cherry

“Montmorency – or sour pie cherries – have the highest anti-inflammatory content of any food, including blueberries, pomegranates and other fruits. The anti-inflammatory substance found in the peel of the fruit contains the same enzyme as over-the-counter anti-inflammatory drugs like ibuprofen.” You can read full article on official research of Oregon Health & Science University [16].

Green tea

Green tea contains polyphenols, which research has shown to have anti-inflammatory properties. [17]

Kelp

The extract of this algea has anti-inflammatory,antitumor and antioxidant properties. [18]

Foods that fight inflammation
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