5 Foods That Reduce Inflammation

List of Anti-Inflammatory Foods


Inflammation is the response of our body to stress. The source can be from the environment, lifestyle or diet itself. Fever, for example, is a form of inflammation as the body heats up in its attempt to eliminate the invading bacteria or virus. This is normal.

However, if your body experiences constant low-grade inflammations, they can interrupt the balance in your system and you become more susceptible to diseases and aging. There are foods that can help reduce inflammation in your body and we call them anti-inflammatory foods. 
  1. Broccoli
    Broccoli is considered one of the most effective anti-inflammatory foods in the world. It contains an abundance of great nutrients that help inhibit inflammation, for example sulforaphane, salicylic acid, beta-carotene, vitamin C, vitamin K, calcium and selenium. They are all excellent healing properties.

    Sulforaphane eases joint pain just like what COX-2 drugs for arthritis do, but without the unwanted side effects, and its effect lasts longer too. Salicylic acid, meanwhile, inhibit the secretion of prostaglandin hormones, which lead to joint swelling. The function of salicylic acid is similar to that of aspirin, but with no possible bleeding problems. Besides broccoli, peppers and spinach are also among the highest salicylic acid content foods.

5 Foods That Reduce Inflammation

  1. Wild Salmon
    Wild salmon is also one of the greatest anti-inflammatory foods. Salmon is full of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Both are Omega-3 fatty acids; good for eliminating inflammation. The Omega-3 health benefits have been confirmed by numerous scientific studies to be protective against certain cancers, heart disease and even psychological disorders.

    Besides, the fish is packed with astaxanthin, a strong carotenoid antioxidant that give salmon its pink pigment. Astaxanthin is an effective anti-inflammatory. Therefore, make sure you add wild Alaskan salmon in your daily meal at least twice a week.
     

  2. Turmeric
    Turmeric contains a very unique compound known as curcumin. Curcumin has been a popular anti-inflammatory for Ayurvedic and traditional Chinese medicines since thousands of years ago. Studies have proven that curcumin has a positive effect on arthritis symptoms.

    Turmeric has no less than two dozen compounds that can fight inflammation. They include six different types of COX-2-inhibitors. The inhibitors are important to your body because they block the effects of COX-2 enzyme which can cause pain and swelling.
     

  3. Blueberries
    According to the Journal of Food Science, blueberries contain phytochemicals that can reduce inflammation in tissues. In general, there are significant amounts of refined sugar, carbohydrates, calories and fats in the ordinary western diet. They are all factors for inflammation. Meanwhile, a diet that contains loads of fresh fruits, vegetables, Omega-3 fatty acids and whole grains is considered an anti-inflammatory diet. In the context of fresh fruits, wild blueberries emerge top as a fruit that is most effective in fighting off inflammation. They contain anthocyanins, proanthocyanidins and flavonols which contribute to this function.
     

  4. Olive Oil
    The American Journal of Clinical Nutrition has published a report, indicating that people who consumed more extra-virgin olive oil has a lower risk of getting rheumatoid arthritis, when compared to people who consumed less. Olive oil has been found to be capable of inhibiting the chemicals in the body that induce inflammation. This function is similar to that of aspirin and ibuprofen, minus the side effects.

    Choose extra-virgin olive oil as a natural remedy for inflammation. Apart from being an important ingredient in your anti-inflammatory diet, it is an ideal substitute for saturated fats and trans fats.

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