The top 9 Foods That Combat Inflammation
Finding the main causes of inflammation is the first step towards decreasing it and increasing the consumption of healthy anti-inflammatory foods in the second step. Incorporate these 9 powerful foods in your diet, eat them regularly and protect the body from the harmful effects of inflammation.
1. Omega 3 Fatty Acids
The long-chained omega-3 fatty acids DHA and EPA help with reducing inflammation by stimulating the release of anti-inflammatory compounds known as prostaglandins, which are akin to hormones and help decrease inflammation levels. Great sources of omega-3 fatty acids are algal oil, ahiflower, flaxseed, and hemp seed.
2. Turmeric root
This plant has been a staple food of Indian cuisine and has a specific substance known as curcumin which has significant anti-inflammatory properties. It has the potential to inhibit the COX-2 enzyme, the same as ibuprofen, decrease inflammation and accelerate the healing of injuries. Even though it’s not as powerful as non-steroidal anti-inflammatory drugs, this herb doesn’t cause any nasty side effects like ulcers, kidney or liver damage or leaky gut like NSAIDs do.
3. Ginger
The same as curcumin, ginger has potent anti-inflammatory properties against the COX-2 enzyme. Studies have shown that ginger consumption has the potential to decrease the markers of inflammation after just seven days. If you like making juices, just add some ginger into them, sprinkle it over meals or salads or put it into your favorite tea to improve your body’s anti-inflammatory protection.
4. Leafy greens
Leafy greens have a high content of antioxidants such as vitamin A, C, and E which protect the body against oxidative damage which happens when you experience chronic inflammation. The most common ones you should eat on a daily basis are spinach, kale, radish greens, arugula, mustard greens, chard, salad greens and many others.
5. Hot peppers
The hot taste of peppers is caused by its active component called capsaicin and it can also act as powerful combatants against inflammation. Capsaicin combats inflammation through the brain by interacting with a specific receptor inside to increase the brain-derived neuropeptide factor (BDNF) which reduces inflammation and elevates your mood. Sprinkle cayenne on your meals or in smoothies and whenever you feel like it add some hot peppers to your meal to make the most out of the pepper’s anti-inflammatory properties. You should always be careful not to put too much because it can cause great discomfort to your intestines. Eat them in moderation.
6. Blueberries
Blueberries are a perfect addition to your breakfast, they give a great taste to your smoothie and you can even eat them as a snack throughout the day. But, little do people know that it has a high content of antioxidants and can combat inflammation. The dark-colored variety has quercetin, which is a powerful antioxidant which protects the body from oxidative damage caused by increased inflammation levels, whether from being overweight or some kind of a trauma. Additionally, the compounds called polyphenols found in blueberries trigger the specific genetic pathways which combat the inflammation caused by the COX-2 enzyme.
7. Beets
Beets are a root vegetable which is packed with various nutrients, like the antioxidant betalain. They are also a rich source of dietary nitrates which increase arginine levels and stimulate improved flow to speed up recovery and healing.
8. Pineapple
Nothing beats eating a cold and sweet pineapple on a hot summer’s day to satisfy your sweet cravings and quench your thirst. Pineapple contains bromelain which improves joint health, decreases swelling, healing time, bruising and the level of pain after sustaining an injury or after surgery. If you decide on supplementing with bromelain to improve joint health, make sure that you consume it on an empty stomach. If you take it with your stomach full, it will aid your digestion, not combat inflammation.
9. Broccoli
It’s been said many times, but it bears repeating: broccoli is a superfood! It’s rich in antioxidants, potent phytonutrient glucosinolates and contains compounds known as bioflavonoids such as kaempferol which combat inflammation by cooling the body and inhibiting the effects of oxidative stress and weight gain. Make it a staple in your diet to get the most of its benefits.
In order to keep inflammation levels low, try to find its main causes, always maintain a normal and healthy weight for your body, as well as body composition, try to eat less gluten and omega-6 fats as possible and always avoid meds as much as possible and take them only in the utmost of need. Combine these suggestions with the addition of the 10 anti-inflammatory foods listed above into your diet and you will experience new levels of energy, brain functioning and sense of well-being like never before.
Source: http://www.fitnessandpower.com/fitness-and-health/10-foods-fight-inflammation
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