Inflammation is a part of our body’s immune response towards any damage to our system. Without it, it’s very hard to imagine healing to our body but, when that immune system become out of control certainly worst is sure to happen in our body like rheumatoid arthritis; which can damage to our body. It may even cause obesity, heart disease, and cancer. Therefore, Every time, we must be sure and know that Food that we eat is the main cause of fighting against any inflammation so our selection of food should be proper and sound. Furthermore, food should be consumed properly as our body demands and needs. Then only sustainable sound health would be possible. So here I am going to disclose some of the foodstuffs that would help to fight against any inflammation or act as an anti-inflammatory diet.
Obviously, food, rich in fat and sugar spurs inflammation since they cause over activity in the immune system and leads towards fatigue, joint pain and even damage to our blood vessels. So you should be very careful while selecting foodstuff. Complete health safeness is in your own hand. Think twice before eating anything since it directly or indirectly affects your whole system and body.
You can use these underneath foodstuff to fight against any inflammation or an anti-inflammatory diet or for curing rheumatoid arthritis:
- Fatty Fish:
Fatty Fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids; which helps to reduce inflammation. For obtaining or getting full advantage of nutrient, you need to eat fish several times a week and should be cooked properly. It is recorded that people with regular consumption of fish have a lower risk of getting heart disease (23%) as compared to those who consume least. So omega-6 fatty acids are best for reducing inflammation.
- Whole grains:
Unlike refined, cereal, rice, pasta, white bread etc proper consumption of grains as whole grains keep you away from harmful inflammation at bay. This is because whole grains have a rich source of fiber and is used to reduce levels of C-reactive protein, a maker of inflammation in the blood. So always choose foods with a whole grain as the first ingredient and no more sugars.
- Dark Leafy Greens:
A study has shown that dark leafy greens like spinach, kale, collard greens, and broccoli are a rich source of vitamin E and play a vital role in protecting the body from cytokines (pro-inflammatory molecules). Dark greens and cruciferous vegetables are also having rich concentrations of vitamins and minerals like iron, calcium, phosphorous etc. Besides, it also helps to boost up your immune system.
Nuts like almonds have a rich concentration of fiber, calcium, vitamin E whereas walnuts have high amounts of alpha-linolenic acid, a type of omega-3 fat. So nuts are a good source of foodstuff to reduce inflammation and repair the damage caused by inflammation since they are packed with antioxidants.
It is found that Soy products are a rich source of isoflavones, estrogen-like compounds, which helps to lower CRP and inflammations level in women. Furthermore, it also helps to reduce the negative effects of inflammation on bone and heart.
- Low-fat dairy:
Milky products are a rich source of a protein called casein, which may act as allergies or intolerances to some people. It may cause inflammatory diseases like rheumatoid arthritis. But low-fat and non-fat milk is the best source of nutrients who can tolerate it. Yogurt and skim milk are a rich or good source of calcium and vitamin D.
Colorful peppers, Bell peppers, white potatoes or corn, leafy vegetables and Hot peppers like chili, cayennes etc are rich in capsaicin, a chemical used in a topical cream to reduce pain and inflammation since it contains high quantities of antioxidant vitamins and lower levels of starch. It is taken as nightshade veggie.
Tomatoes are a rich source of lycopene; which helps to reduce inflammation in the lungs and throughout the body. It is also taken as nightshade veggie. And it is found that cooked tomatoes contain more lycopene than raw ones.
Beets and beetroot juice have been taken as a brilliant antioxidant to reduce inflammation as well as protect against cancer and heart disease.
- Ginger and turmeric:
Turmeric and Ginger, the ingredient that gives curry its yellow color, works in the body by helping to turn off an NF-kappa B, a protein that regulates immune systems and triggers the process of inflammation.
- Garlic and onions:
The pungent vegetables like garlic and onions are best known for their immunity-boosting properties. Similarly, onions contain anti-inflammatory chemicals like phytonutrient quercetin and the compound allicin; which breaks down to produce free radical-fighting sulfenic acid.
- Olive Oil:
Plant-based fats like olive oil are good for inflammation. The compound called oleocanthal, which gives olive oil its taste has been shown to have a similar effect as NSAID painkillers in the body.
All fruits that are low in fat, calories and high in antioxidants help to fight against inflammation. Likewise, berries like raspberry and blueberries have a rich source of anti-inflammatory properties called anthocyanins, the most powerful chemicals that prevent animals from developing arthritis, protect against intestinal inflammation and ulcerative colitis.
- Tart Cherries:
Tart cherries are best for the highest anti-inflammatory content of any food. It is more useful for athletes to improve their performance and reduce their use of anti-inflammatory pain meds.
Pineapple contains bromelain; a digestive enzyme which helps to improve immune-modulating abilities. Furthermore, it also helps to improve heart health because of the effects of the powerful bromelain, which fight for blood clotting as well.
- Bone Broth:
Bone broth contains minerals like calcium, magnesium, phosphorus, silicon, sulphur, and others in the form of our body consumption mechanism. It helps to reduce inflammation, joint pain, and arthritis. It is more useful for those patients who suffer from the leaky gut syndrome. And bone broth is supplied to them for healing leaky gut and protect from the damaged cell walls of the inflamed gut.
- Chia seeds:
Chia seeds are a rich source of both omega-3 and omega-6. It is an antioxidant, anti-inflammatory powerhouse, which contains sufficient fatty acids alpha-linolenic and linolenic acid, strontium, mucin, vitamins A, B, E and D and minerals like sulphur, iodine, magnesium, niacin, thiamine, manganese, iron etc.
Flaxseeds are a rich source of omega-3s and phytonutrients, which are packed with antioxidants. Lignans are unique fiber-related polyphenols that provide us with antioxidants benefits for anti-aging, cellular health, and hormone balance. Polyphenols support the growth of probiotics in the gut and help to eliminate yeast in the body.
Always avoid inflammatory foods:
Regular consumption of anti-inflammatory foods help you maintain sound health so use it regularly and avoid processed foods and fats that cause inflammation and increase the high risk of obesity, diabetes and heart conditions.
Always choose balanced foodstuff for regular consumption; in excess and without the balance of omega-3 and omega-6 fats may cause inflammation to your body. Similarly, refined sugars and carbohydrates are also more likely to cause inflammation-culprits.
As a conclusion, make your regular routine for physical exercise, consuming balanced foodstuffs, omega rich and fiber-rich products that would help you prevent systemic inflammation. So always try to consume food which sounds your health and body.