We need to have long-term lifestyle changes to address diseases such as heart disease, arthritis, asthma, high blood pressure, and IBD (Inflammatory Bowel disease) etc. To encourage an anti-inflammatory diet, we need to move away from the unbalanced and processed foods and follow the Mediterranean diet patterns. A Mediterranean diet primarily comprises ample fresh vegetables, fruits, and omega-3 foods in abundance. If you find it difficult to go on an anti-inflammatory diet, take one-step at a time. Go for small and gradual changes. Let us discuss some of the anti-inflammatory foods along with the health benefits associated with them.
Green Leafy Vegetables
Green leafy vegetables have anti-inflammatory flavonoids and come with antioxidant properties that help in restoring cellular health. For example, Swiss chard is rich in vitamin A, C, and K that protects your brain against stress due to the free radical change.
Having both the anti-inflammatory and antioxidant properties, celery helps in improving the cholesterol levels, blood pressure and preventing heart disease. Celery seeds can help in fighting bacterial infections and lowering inflammation.
Quercetin is a flavonoid found in olive oil, citrus, and dark-colored berries that help in fighting against inflammation and even prevents the risk of cancer. It also has the ability to improve memory and motor function.
Salmon is rich in essential fatty acids such as omega-3s. Omega-3 is one of the most potent anti-inflammatory substances. Omega-3 is also beneficial in lowering the risk of chronic diseases such as arthritis, heart disease, and cancer.
The wrinkly relative of berries, the raisin can keep the inflammation issues in check. It helps in reducing one of the markers of inflammation called TNF-alpha.
There are many spices and herbs that are rich in antioxidant and have anti-inflammatory properties. Dried and crushed rosemary, turmeric, thyme, cinnamon, oregano are all inflammatory. On the other hand, you can eat fresh basil leaves directly.
Apart from being loaded with antioxidants, flaxseeds are an excellent source of phytonutrients and omega-3 fatty acids. Lignans in flaxseeds provide antioxidant properties that help in anti-aging, hormone balance, and cellular health. Polyphenols in flaxseeds promote the growth of probiotics in the gut and help in eliminating yeast and candida in your body.
Ginger is one of the best inflammation-fighting foods. Studies show that ginger is capable of crushing inflammation and has nausea-calming benefits. You can use ginger fresh, in dry form, in supplements and extracts. This immune modulator has the ability to break down the accumulation of toxins in your organs.
Packed with both the omega-3 and omega-6, chia seeds have the ability to reverse inflammation, lower blood pressure, regulate cholesterol, and promote heart health. However, it is important for you to know that consume these (omega-3 and omega-6) in balance with each other.
If you are not following a particular diet, then having seeds and nuts is a must. Nuts and seeds can easily make up for the omega-3s and protein. Walnuts can help in fighting against metabolic syndrome, type 2 diabetes, and cardiovascular problems.
Bone broth is one of the best foods that fight inflammation. Bone broth contains essential minerals like calcium, phosphorus, silicon, magnesium, and sulphur etc. in a certain form that our body can easily absorb. The glucosamine and chondroitin sulphates in bone broth help in reducing inflammation, joint pain, and arthritis. It is also helpful for patients suffering from the leaky gut syndrome.
It is very important for a person to establish and follow a regular routine of physical activities. It can certainly prevent the building up of systemic inflammation and restrict it from returning. Try to restrict processed compounds and include fresh and anti-inflammatory foods in your meals to fuel an active life.