Did you know inflammation is not always bad? For starters, it helps the body protect itself from injury and infection. However, chronic inflammation sometimes leads to disease and discomfort. This condition can be a result from things such as food, stress, and low activity levels, just to mention a few.
But how does inflammation occur? Inflammation is an immune response that is triggered any time the body recognizes a foreign agent. If this response persists, it causes discomfort or even disease.
Studies continue to show that the food we eat, especially animal proteins derived from red meat, is a major contributor to inflammation. The good news is that recent studies have indicated eating anti-inflammatory food is the best way to combat the condition. Try adding in these anti-inflammatory foods in your diet.
1. Seafood
According to research, seafood, besides plants-based proteins, is the greatest source of protein in human bodies that does not cause inflammation. In particular, fish species, such as salmon, mackerel, and tuna, are rich in docosahexaenoic acid (DHA) and Omega-3 fatty acids, components crucial for the reduction of inflammation. The nutrients derived from seafood help us to mitigate kidney failure, diabetes, and high-blood pressure.
2. Berries
The simple blueberries or cranberries that you take for granted, are amongst the most effective anti-inflammatory diets to consider in your meals. Research indicates that these fruits decrease the risk factor of contracting cardiovascular disease.
Compounds such as ellagitannins and anthocyanins contained in berries provide a healthy and effective way to get rid of discomforts associated with inflammation. Besides, these fruits provide other essential nutrients in the body, such as vitamin E, vitamin C, potassium, and folate.
3. Green Tea
Arguably, green tea is amongst the healthiest beverages with great antioxidant and anti-inflammation properties. A compound known as EGCG in this beverage plays a crucial role in inhibiting inflammation. Conclusive research indicates that this anti-inflammatory diet reduces the chances of the body developing heart disease, obesity, and many more lifestyle diseases. Always remember, drinking at least one to two cups of green tea per day is a great way of bolstering your health.
4. Broccoli
On the surface, broccoli is just like any other vegetable. But this a nutrition-packed cruciferous vegetable that comes with many health benefits for our bodies. Studies indicate that consuming broccoli reduces the chances of contracting a heart attack.
This owes to its incredible antioxidant and anti-inflammation properties derived from sulforaphane—a compound that reduces levels of cytokines, which are some of the molecules that cause inflammation.
5. Whole Grains
You can never go wrong with plant-based nutrition, especially whole grains. Whole grains like oatmeal, and brown rice possess great antioxidant features and are among the safest methods of fighting inflammation. According to studies, an adult female and male is recommended to consume at least 25 grams and 38 grams of whole grain per day respectively.
If chronic inflammation is left unattended, it can lead to other detrimental health conditions. Why should you jeopardize your well-being, when you can keep inflammation at bay by choosing the correct anti-inflammatory diet? Try some of the pointers above, and see the difference for yourself.