Are you suffering from inflammation? Are you worried about how can you change your lifestyle with food? There are numerous foods packed with nutrients and anti-inflammatory properties that can help reduce your dependency on medications.
However, before that, you might be questioning what is inflammation and how it is related to what you eat. Doctors are getting to know that one of the first-hand methods to lessen infection now no longer lies in the medication cabinet but within the refrigerator.
In this blog you’ll learn what inflammation is, why should you be concerned about it, and what foods have anti-inflammatory properties. Most importantly, some appealing recipes that you can make at home.
Inflammation is the body’s innate response in an attempt to shield itself against injury. The body’s damaged cells liberate chemicals that activate various inflammatory cells in your body and protect the area.
Have you ever wondered why is inflammation bad for you? Sometimes the inflammation persists and becomes chronic and ends up attacking neighboring healthy cells. Subsequently, it can also disseminate in the body leading to widespread disease increasing the risk of diabetes, heart disease, and cancers.
Why should you be concerned?
You are what you eat! Your body keeps a balance between pro-inflammatory and anti-inflammatory molecules. This helps to supplement your diet with more anti-inflammatory nutrients to boost your immune system. Because the food you eat has an impact on your body’s immune system and can help combat inflammation. Therefore, also lowering your chances of any serious disease in the future.
How does your food help you?
By following a diet regimen that cleanses your body of oxidative stress you may combat off infection for good. One of the most effective gear to fight infection doesn’t lie in the pharmacy anymore, in fact in the grocery store. Here are the top foods that carry anti-inflammatory properties to help you get started. Incorporate more of these to help eliminate inflammation.
Top 9 Foods To Get Rid Of Inflammation
Add a handsome amount of these healthy anti-inflammatory foods to your daily regimen to see the advantages.
1. Healthy fats:
The quantity of fat matters but the type of fat matters even more. Monounsaturated and polyunsaturated fatty acids are called “healthy “ fats, they not only eradicate inflammation but also lower down cholesterol levels and the probability of heart diseases. These rich fats come mainly from plants and fish and help reduce inflammation which lowers the risk of metabolic diseases. Foods high in healthy fats include vegetable oils (such as olive, canola, safflower, sunflower, and corn), nuts, seeds, avocado, flaxseed, and fish. These oils contain omega-3 fatty acids which reduce pro-inflammatory eicosanoids that can alter signaling cascades to modulate the innate immune system and bring down inflammation.
Lemons are an abundant source of water-soluble antioxidants such as Vitamin C. It neutralizes free radicals created by oxidative stress which is detrimental to the body. They also play a vital role in blocking and preventing various types of cell and tissue injuries. So start your day with a glass of lemon water or simply squeeze some lemon juice into foods and take advantage of the healing power of citrus.
3. Cruciferous vegetables:
Cruciferous vegetables include cabbage, arugula, broccoli, Brussels sprouts, spinach, kale, and cauliflower are rich in antioxidants like Vitamin E and phytochemicals (a bioactive nutrient found in plants) provide anti-inflammatory benefits. Research has shown that every green provides distinct anti-inflammatory properties so it’s a good idea to add plenty of fresh or cooked vegetables to your diet and avail the biggest range of benefits.
4. Berries and Cherries:
Berries include strawberries, blueberries, blackberries, and huckleberries. Both berries and cherries contain anthocyanins (a pigmented antioxidant found in fruits and vegetables) and vitamin C (well-known for elevating the fighting ability of your immune system). These compounds have anti-inflammatory effects and decrease oxidative markers in the body ultimately reducing your risk of disease. Berries and cherries have a good nutritional profile, you can either eat them with a yogurt mix or top your cereal with it.
5. Sweet potato:
Sweet potatoes are incredibly rich in vitamins and minerals. Like most orange-coloured vegetables, they’re high in vitamin A and beta-carotene, a potent antioxidant. As these compounds move through your body they balance out free radicals that cause harm. In addition, they are not too high in calories. This makes it an essential food source in the reduction and prevention of inflammation in the body. The best way to eat sweet potatoes is by baking them or you could also boil them and top with your favourite spices or simply enjoy sweet potato fries.
6. Carrots(especially purple):
Carrots contain beta-carotene; a pro-vitamin and a strong antioxidant. Your body changes it to vitamin A(retinol), which is essential for vision and organ functioning. When compared to orange carrots, purple carrots contains an increased amount of anthocyanins and other useful compounds due to their purple pigment which is found to be effective in preventing heart diseases and certain cancers. You can use carrots in salads or make smoothies and juices for their sweet natural flavour.
This is an orange-coloured spice often used in curries and other Indian dishes. The primary active component in turmeric is curcumin. Curcumin blocks inflammation . It has been used since ancient times as a part of herbal medicine to block and reduce inflammation. It causes a significant decrease in inflammatory markers. Find opportunities to mix it in your food during cooking. When taken in ample amount, it produces effects similar to over-the-counter medications like ibuprofen.
A Fruit with few calories but a high mineral count. Pineapple contains a high percentage of nutrients, vitamins, and minerals. Research has shown that pineapple contains bromelain, a protein-assimilating enzyme that helps diminish inflammation and speed up the healing process, especially helpful with muscle joint injuries, arthritis, sore throat, gout, acute sinusitis, and post-operative swelling. Tracing back to ancient times, Pineapple has been used in the preparation of medicines due to its rich healing properties.
9. Whole Grain:
Whole grain (Barley, brown rice, oatmeal, whole wheat, millet, popcorns) is a perfect package of undeniable health benefits. It’s kernels have three parts bran, endosperm, and germ. The outermost layer contains fibers, the center layer is an energy-rich layer containing carbohydrates while the germ layer is a nutrient-rich layer where antioxidants reside and give whole grain its anti-inflammatory properties. In addition, fiber may also help in inflammation. Whole grains are easiest to get and effortless to incorporate into the diet.
Customize your own anti-inflammatory food regime
The anti-inflammatory diet will detox your body of free radicals, protect body cells and boost your immune system. It can also serve as subsequent complementary therapy for people already suffering from an inflammatory condition. Adopting a well-balanced healthy and nutrient full diet is better than taking anti-inflammatory medications. It does not disturb the body’s equilibrium but also provides numerous health benefits. However, the most pressing question is: how do you integrate these foods into your diet.
Here are some enticing, simple juice recipes to explore and enjoy. These not only taste appetizing but will also make you feel rejoiced! And who doesn’t love that?
Green juice is loaded with nutrients and vitamins. The antioxidant power of vegetables not only reduces inflammation but also leaves you with beautiful, glowing skin. This hydrating drink detoxifies your system while also improving digestion and your immune levels. This is a great way for someone who does not like to eat cruciferous vegetables in the diet.
Here are the ingredients you need:
- 3 to 4 stalks of Celery
- 1 Kale roughly chopped
- 2 big leaves of Spinach
- 1 large Cucumber
- A small piece of Ginger
- 3 to 4 leaves of Mint
Directions: Wash the vegetables and cut them into small pieces. Put them in the juicer/blender until completely blended and voila! your drink is ready.
Homemade Cherry Limeade
This antioxidant drink has many alleged health benefits including enhancing your immune system, decreasing inflammation, and improving vision. This is a refreshing and very easy-to-make drink.
- 1 tbsp Lime juice
- 2 cups Water
- 3 tbsp Sugar
- 1 and a half cups of Cherries
Directions: Dissolve sugar in 2 cups of water and blend cherries with lime juice. Now add the sugared water to it. Enjoy immediately or refrigerate until serving.
This refreshing drink is rich in Vitamin A and bromelain which reduces inflammation by killing free radicals.
- 2 carrots
- A small piece of pineapple
- A small piece of turmeric or a quarter teaspoon of turmeric powder
- A pinch of black pepper (helps your body absorb turmeric)
Directions: Wash the fruits well. Cut the skin off the pineapple Put all produce ingredients through a juicer, stir in the black pepper, and enjoy!
Contribute to a healthier world. The goal is to educate people on how to change their health by changing their lifestyles because the power of healing is in your own hands. You can try countless food combinations with vibrant and flavorful spices that are fast, easy and make you feel better, and minimize inflammation naturally!