6 foods that reduce inflammation

Uzair Bin Nadeem Friday, February 11, 2022 Content Leave a comment

Inflammation occurs when your body responds to anything it deems harmful, for example, injuries, diseases, and infections. The inflammation stops immediately after the threat disappears and your body can start healing.

In some cases, chronic inflammation can occur because of prolonged stress, exposure to toxic substances, autoimmune conditions such as rheumatoid arthritis, chronic infections, for example, hepatitis B, alcohol abuse and smoking. It puts you at risk of other chronic diseases such as arthritis, cancer or heart disease.

Thanks to an anti-inflammatory diet, you can reduce the risk of inflammation by upto 37%. The foods in the diet are high in antioxidants and they’ll help you fight inflammation. Let’s take a look.

Cherries

They have a huge composition of antioxidants such as vitamin C and anthocyanins. They are important to keep your immune system up. Statistics reveal that having cherries as part of your long-term diet will minimize the probability of developing inflammation by 70%.

This is definitely a must-have in your diet. You do not need to take the cherries as they are. You can add them to your sorbet, oatmeal topper and in yogurt. They can serve as awesome snacks to take you through the day.

Beets

They are high in anthocyanins just like the cherries. They also have additional antioxidants called betalains, which are phytochemicals but also regulate inflammation. You can add beets to your diet as salad toppers and also in your juice. There are thousands of recipes online on how you can enjoy beets in your diet.

Avocados

They are high in fiber and monounsaturated fatty acids. The latter is useful for the heart’s health. Fiber is important in the body to maintain a healthy weight and also when losing some.

Avocado gives you a significant percentage of the daily fiber requirements. It helps your body fight off weight-related inflammation. It does so by helping you keep a good weight and by enhancing the health of microbes in your gut.

Fatty Fish

Examples include mackerel, sardines and wild-caught salmon. Salmon is the best of the three, and they give you a high dose of omega-3 fatty acids. They are good for your cells, as they boost their ability to get rid of harmful components, and prevent inflammation by eliminating genes that support the conditions.

If you are not a fan of fish, you don’t need to panic. You can get omega-3 fatty acids from plant based sources such as walnuts, ground flaxseed,and chia seeds. Only two tablespoons a day will be enough.

Leafy green veggies

It is a critical part of your nutrition game. We recommend you to eat them every day. Some of them include collards, spinach and kale. You do not want to miss out on the rich nutrients like vitamin K, plate and lutein. They all help to prevent inflammation.

Studies show that leafy green vegetables will help you maintain a high cognitive power as you age. There are a variety of ways to eat these green veggies, for example, in juices, salads, or stir fries. So ramp up your diet today with leafy green veggies to enjoy the benefits.

Nuts

Your anti-inflammatory diet cannot miss nuts such as walnuts, pistachios, and cashews. They will reduce interleukin-6 and C – reactive protein in your blood. These are inflammatory biomarkers that should be suppressed. So why not adopt nuts in your diet today. You can do them in your energy bites, salads or pesto. Nuts are also low in carbohydrates and they will not harm your gums and teeth, Smile Solutions says.

Final thoughts

You’ve had an overview of the foods that you should eat. Now let’s get a quick list of those you should avoid. They include vegetable oils, peanuts, meat, margarine, and dairy products. They are high in omega 6 fatty acids. Keeping inflammation in check requires that you balance omega 3 and 6 fatty acids and increase intake of antioxidants. Omega 6 fatty acids are not good for your body.