Food That Help Reduce Inflammation

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Food That Help Reduce Inflammation

Are you always experiencing pain from arthritis, colon problems, menstrual cramps, or muscle cramps whenever you exercise?  I have some good news for you. You can derive anti-inflammatory substances from the food we eat but you can also buy bulletproof brain octane oil online from Yes Wellness if you are not really into consuming healthy food that can halt the inflammatory process. I have compiled them in this article and I will explain in detail the benefits that you will get from eating each of these foods.

Berries

Berries may be small but it is packed with mega benefits because of the fibre, minerals, and vitamins that it contains. These are different kind of berries:

  1. Raspberries
  2. Strawberries
  3. Blueberries
  4. Blackberries

Inside this tiny but tasteful fruit are anthocyanins. They are compounds that have anti-inflammatory effects. It reduces the risk of heart diseases and cancer.

Our bodies have natural killer cells and this helps our bodies from functioning properly. Berries help increase the production of these natural killer cells. Aside from this, it also lowers the inflammatory markers associated with heart diseases.

Fatty Fish

Fatty fish is a great source of protein and omega 3 fatty acids like EPA and DHA. These substances have anti-inflammatory properties.

Here are the best sources of omega 3 fatty acids:

  1. Sardines
  2. Herring
  3. Salmon
  4. Mackerel
  5. Anchovies

EPA and DHA can decrease inflammation that can eventually lead to heart disease, metabolic syndrome, diabetes, and kidney disease. These fatty acids are being metabolized by our body into substances such as protectins and resolvins. Protectins and Resolvins have an anti-inflammatory effect.

DHA and EPA are good for the heart. People who consume it have decreased inflammatory markers of the heart.

Broccoli

Broccoli together with cauliflower and kale are one of the extremely nutritious food. People who eat cruciferous food like Broccoli, cauliflower, and kale have lower chances of getting heart diseases. These vegetables also lower the risk of cancer.

Broccoli is rich in sulforaphane. It is an antioxidant which is responsible for fighting levels of cytokines. Cytokines are responsible for driving inflammation.

Avocados

Avocados are one of the superfoods that we should be regularly eating. They are packed with minerals like magnesium and potassium. It is also rich in fibre and healthy monounsaturated fats. Avocados also contain tocopherols and carotenoids. They reduce the risk of developing cancer.

Green Tea

Green tea is probably one of the healthiest and must drink beverages in the entire world. It reduces the risk of obesity, cancer, Alzheimer’s diseases, and other conditions. It has antioxidants that can lower down the process of ageing. And most importantly, it has anti-inflammatory effects. It has a substance called EGCG or epigallocatechin-3-gallate. EGCG is known to stop the production of cytokine which is responsible for inducing inflammation.

Peppers

Peppers like bell pepper and chilli pepper are loaded with antioxidants and vitamin C. Pepper are known to have antioxidant property and anti-inflammatory properties like quercetin. It reduces oxidative damage in people with sarcoidosis which is an inflammatory disease.

Mushrooms

Mushrooms have thousands of varieties but there are only a number of mushrooms that can be eaten and commercially grown. Here are some lists of edible mushrooms:

  1. Truffles
  2. Portobello
  3. Shiitake

Mushrooms are low in calories yet high in vitamin b and minerals such as copper and selenium.

Mushrooms also contain phenols and other anti-inflammatory agents. However, there are certain studies that confirm that cooking mushroom may lower their anti-inflammatory compound.

Grapes

Grapes are not just tasty but also contains anthocyanins which can reduce inflammation. It reduces the risk of heart diseases, obesity, diabetes, eye disorders, and even Alzheimer’s disease. It is one of the greatest sources of resveratrol. Resveratrol has a lot of health benefits. Grapes can decrease inflammatory gene markers including NF-KB

Turmeric

Turmeric is a strong spice with an earthy flavour. It is often used by Indians in cooking curries. It has curcumin. It is a substance with anti-inflammatory effect. It reduces inflammation in arthritis, diabetes, and other diseases.

For turmeric to show the best effects, you may try adding piperine from black pepper. Studies show that combining piperine and curcumin can decrease inflammatory marker CRP for people with metabolic syndrome.

If you want a more noticeable effect, you may also try consuming curcumin supplements which have concentrated properties that can help alleviate the inflammatory process.

Extra Virgin Olive Oil

Extra Virgin Olive Oil is rich in monounsaturated fats. It is one of the healthiest fats that a person can consume. Do you know that it has been linked to a reduced risk of heart diseases, cancer, and brain disorders?

Cocoa and Dark Chocolate

Dark chocolate is not just delicious, it is also overflowing with antioxidants and can significantly reduce inflammation. Because of its antioxidant properties, it can promote healthier ageing. Cocoa contains flavanols. It has anti-inflammatory effects that decrease the body’s inflammatory markers.

Tomatoes

If you are looking for a fruit that is exploding with nutrition, it is a tomato. It is high in lycopene, potassium, and vitamin c.

Lycopene can reduce inflammatory markers brought about by cancer. Lycopene is absorbed better when there is fat. Make sure to cook your tomato in oil for better absorption of lycopene.  

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