What is inflammation? It is a normal process that our body designs to recover and it usually comes with an ache. If it is a small inflammatory process there is no risk involved. But if it is on a larger scale, the inflammation that was meant to protect you instead will cause your body to fight against itself.
You can fight these with simple weapons such as food types that have anti-inflammatory qualities. So, in this article, we will present 10 foods that provide the most powerful boost to your body’s ability to regulate and reduce inflammation.
1. Dark, leafy greens
Vegetables such as spinach and kale contain flavonoids, a phytonutrient that boosts heart health and may help ward off cancer. The Alzheimer’s Association says that flavonoid-rich foods can also reduce inflammation from the brain, slowing the progression of Alzheimer’s disease. Other sources are soybeans, berries, tea, but also a glass of wine.
This very flavored root can be used in all types of food: from beer to Asian dishes, to traditional Christmas cakes. Ginger contains some anti-inflammatory compounds called gingerols. The gingerol relieves joint pain, prevents free radical damage, protects against colorectal cancer, and increases immunity. For a maximum effect add a couple of slices of ginger in hot water for ginger tea or blend it with soy sauce for several meals.
Cinnamon is one of the oldest known spices. It appears that it not only reduces inflammation but also fights bacteria, controls the blood sugar levels, and enhances brain function.
For common use, add cinnamon over yogurt, cereal, and oatmeal. Or simply sprinkle it on your coffee.
4. Tart Cherries
Tart cherries are a great source of antioxidants. But this is not all. Tart cherries also have an anti-inflammatory quality. Research suggests that tart cherries offer pain relief from gout and arthritis, reduce muscle pain and improve inflammatory markers.
Just drink a glass of tart cherry juice in the morning with any kind of breakfast or combine dried tart cherries with nuts for a snack.
Yes, onions have a pungent odor but they are also very good for the health. This vegetable will also inhibit inflammation and is linked to everything from cholesterol reduction to cancer prevention.
Try to use onions as much as possible. If you don’t like it fresh, use it as a base for soups, sauces, and stir-fries. Other foods that have the same qualities are garlic, leeks, and chives.
Walnuts are great. They have amazing anti-inflammatory quality. Also, they contain protein, fiber, and omega-3 fatty acids which are good for the heart. Walnuts have more antioxidants than pecans, almonds or pistachios.
Top yogurt or salad with a handful of walnuts or eat raw walnuts as a snack.
There are very few foods out there better than pineapple. It tastes divine and it contains the enzyme bromelain, which is helpful in treating muscle injuries like sprains and strains. This enzymes also improve digestion along with aches and pains associated with rheumatoid arthritis.
There are so many ways you can eat pineapple. Just pick one that you prefer.
Carrots are loaded with carotenoids. These are some phytochemicals that help protect cells from free radicals and boost immunity. They also help regulate inflammation. The best effect is when eaten fresh, but that doesn’t mean that cooked they lose their properties.
Other carotenoid-rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin.
This is a mustard-yellow spice from Asia and it gets its coloring from a compound called curcumin. It appears that curcumin can help to improve chronic pain by suppressing inflammatory chemicals from the body.
You can make a homemade curry with turmeric or just add to other recipes once or twice a week.
Flaxseed represents one of the best omega-3 fatty acids that will reduce inflammation from the body. The Harvard School of Public Health says that omega-3 found in flaxseed can help to block pro-inflammatory agents.
You should grind flaxseed to release the oils. Add a spoonful of it to your salad, oatmeal, or yogurt.
Other omega-3-rich foods with anti-inflammatory benefits are soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna.