Inflammation is a natural defense mechanism of our body. After an injury, pathogen attack or irritation, our immune cells, leukocytes (white blood cells), and cytokines (cells signaling protein) kick in. These protective agents engage invaders as well as repair the damage caused them. Because of this physiological response, we experience pain, swelling, redness, and heat — which are the typical signs of acute inflammation. However, in a chronic inflammation, which is a slow, meandering process of inflammation, severe health conditions develop, such as:
Some of the treatment options available for both acute and chronic inflammations are:
Vitamins and supplements
To reduce inflammation naturally, below are 10 healthy foods you can include in your diet.
As a great source of vitamins, fibres and anti-oxidants, broccoli reduces tissue damage caused by free radicals. It contains a plant-based chemical called sulforaphane, an anti-oxidant that suppresses a key inflammation regulator called Nf-KB, thus improving inflammation-associated diseases.
Rich in vitamins, proteins, magnesium, potassium, and omega-3 fatty acids, avocado may be called as superfood. Due to the presence of anti-oxidant, such as carotenoids and tocopherol (an active form of vitamin E), avocados reduce inflammation and boost the immune system.
Wild caught salmon contains a high amount of two different types of fatty acids: DHA and EPA. They both have the potential to reduce swelling and ease joint pain. Research shows that salmon can reduce the risk factors of inflammation, such as heart diseases, obesity, and diabetes.
Blueberries contain Phytoflavonoids, anthocyanins, and polyphenols, which protect against stress, high blood pressure, heart diseases, cancer, and age-related impairment. A recent study found that a specific kind of blueberries called highbush blueberries reduced inflammation and bacterial infection.
Grown for its medicinal properties, “celery contains antioxidants and polysaccharides that are known to act as anti-inflammatories, especially flavonoid and polyphenol antioxidants.” Says Josh Axe, clinical nutritionist and doctor of chiropractic. Celery helps with conditions caused by inflammations, such as joint pain, skin disorder, kidney infection, and irritable bowel syndrome.
Walnuts contain a higher amount of antioxidant than many other nuts. A study found that linolenic acid, found in walnuts, reduced chronic health conditions caused by low-grade inflammation. Walnuts are also rich in Ellagitannins, a plant-based chemical that has anti-oxidant and anti-inflammatory properties.
Ginger, which’s a popular ingredient of Asian cuisines, has shown to have remarkable anti-inflammatory properties. Research shows that ginger inhibits the production of cyclooxygenase and pro-inflammatory cytokines, which are responsible for inflammation and pain in the body.
Pineapple is a delicious tropical fruit packed with vitamins and minerals. It contains bromalin, an enzyme that has anti-inflammatory properties. Bromalin is easily absorbable in the body and can help with cardiovascular diseases, arthritis, bronchitis, diarrhea, and sinusitis.
Mushrooms are fleshy fruit bodies that have a high amount of vitamins, minerals, and antioxidants. They contain beta-glucan, a naturally occurring polysaccharide that reduces inflammation and strengthens the immune system. They also contain ergothioneine, an amino acid that’s a powerful anti-inflammatory agent.
Beans are a great source of B vitamins, proteins, calcium, magnesium, and fibers. Many fad diets encourage the restriction of beans, among other foods, to reduce inflammation. However, the studies suggest the opposite. Because of the high amount of fibers, anti-oxidants and proteins, beans help with many health conditions caused by inflammation.
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