When you hear the word inflammation what comes to your mind, most probably a joint pain after a long workout or the swelling after a bee sting. Yes, these are inflammation too. They are called acute inflammation. This inflammation happens in a specific area of the body. But there exists another kind of inflammation, a more dangerous kind - chronic inflammation. These are caused by faulty inflammatory responses.
Inflammations are our body’s way of fighting an illness or foreign substances that enter your body thereby preventing further harm. That doesn’t mean it’s a bad thing. It’s both good and bad. In most cases, it acts more like our body’s defense mechanism. But in the case of chronic inflammation, it can lead to weight gain and can increase the chances of having heart attacks, strokes, and even cancer.
Say you are someone who eats processed and refined food, this type of food contains substances that your body doesn’t know what to do with. So your body reacts to the substances from these foods and over time this leads to a general state of inflammation in your whole body.
However, there are some medically proven measures you can take to prevent or reduce inflammation like the anti-inflammatory diet. It is proven that adding certain foods to your diet can minimise the symptoms of chronic inflammatory diseases. Here are some anti-inflammatory food items you can add to your daily diet.
Good things come in small packages, right? These small fruits are packed with vitamins, minerals, and fiber. They also contain anthocyanins and quercetin which has antioxidant and anti-inflammatory effects which help to reduce inflammation. Some of the most common berries include strawberries, blueberries, raspberries, and blueberries.
Turmeric, also known as Indian saffron is a powerful spice that helps in fighting inflammation. Curcumin the main ingredient in turmeric possesses powerful anti-inflammatory effects and can reduce the risk of inflammation. It is known to be effective in reducing inflammation related to arthritis, diabetes and other diseases.
Extra virgin olive oil is rich in monounsaturated fats making it one of the healthiest fats you can consume. Olive oil is believed to reduce the risk of heart disease, brain cancer, and other serious health conditions.
Grapes contain several compounds such as anthocyanins, resveratrol which can reduce inflammation. In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer's, and eye disorders.
Avocado is one of the superfoods packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. They contain various beneficial compounds that protect against inflammation and may reduce your cancer risk.
Bell peppers and chili peppers are rich in vitamin C and antioxidants that have anti-inflammatory effects. They are rich in quercetin, sinapic acid, ferulic acid, and other antioxidants with strong anti-inflammatory effects.
Another very important anti-inflammatory food is fish. Fish are rich in protein and the long-chain omega-3 fatty acids EPA and DHA. The fishes that are the best sources of omega-3 fatty acids are salmon, sardines, mackerel, and herring. EPA and DHA can reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease.
As the saying goes ‘you are what you eat’ so try to eat healthily. Our bodies are composed of food and drink we eat. Following an anti-inflammatory diet can help promote a reduction in inflammation. You might be able to reduce your body's inflammatory response by implementing these healthful dietary changes in your daily life.