Inflammation fights illness in our body and helps in the healing process. Some conditions can cause faults which is why we need to have anti-inflammatory diets. The diet involves cutting down the usage of sugar, and replacing the refined foods with nutrient-rich foods. The diet is rich of antioxidants which helps to fight against the free radicals that enter our body.When you have this diet, you fight against certain diseases like diabetes, heart diseases, asthma, and also treats a certain range of cancers like colorectal cancer. Add the following food items in your diet to reap the benefits:
1 Ginger
Ginger helps to control inflammation by stopping the production of proteins called cytokines that trigger inflammation. Research shows that it also regulates blood sugar levels. It is also used as a remedy for an upset stomach and general nausea.
2 Garlic
Garlic has antibacterial, antiviral, and antioxidant properties. It has a sulfuric compound called allicin which has an anti-inflammatory effect. When you prepare your food, it is necessary to chop the garlic into pieces so that more allicin is released.
3 Beetroot
Beetroots are rich in vitamins and minerals. They also contain an amino acid called betaine, which helps to protect the body from environmental stress. Their bright color contains nutrients that have cancer-fighting properties. Having a glass of beetroot juice everyday improves blood flow to the brain.
4 Broccoli
Broccoli is rich in minerals like potassium and magnesium. It is a part of cruciferous vegetables associated with decreasing the risk of heart diseases and cancer. It also contains a compound called sulforaphane which fights inflammation by reducing the levels of cytokines in our body and battles cancer.
5 Berries
Berries like strawberries, blueberries, raspberries, and blackberries contain vitamins, fibers, and minerals. They contain antioxidants called flavonoids which have anti-inflammatory effects which reduce the risk of diseases. Berries which are dark in color like blueberries, blackberries, and raspberries help fight cancer and reduce the risk of cardiovascular diseases.
6 Coconut Oil
Coconut has many health and medicinal benefits. Beauty products have started including coconut oil in their products which are becoming quite popular. Coconut oil is a source of energy as it has a unique type of fatty acids which are metabolized by the body as compared to fats from others. It contains lauric acid which helps to fight bacteria, fungi, and viruses in the body.
7 Olive Oil
Olive Oil is rich inheart – healthy fatty acids. It contains polyphenols which help to fight inflammation. It is a good source of Vitamin E and is free from sodium, carbohydrates, and cholesterol. There are many ways to use olive oil in your diet like in salads or in stir-frying vegetables.
8 Turmeric
It is an Indian spice used in cooking curries and other dishes. It has curcumin which gives its yellow color. It has antioxidant and anti-inflammatory properties which reduce inflammation related to diabetes, arthritis, and many other diseases.
9 Green Leafy Vegetables
Green Leafy Vegetables like spinach are rich in antioxidants and have anti-inflammatory flavonoids that are rich in Vitamins C, E, and K which protects the body from cytokines. You should include a lot of these vegetables to get more nutrition.
10 Nuts
Nuts are rich in Omega-3 fatty acids which keep our heart healthy. Along with that, they also keep our heart and brain healthy. Research shows that having walnut daily reduces the risk of breast cancer. Almonds are rich in antioxidants and Vitamin E which helps to protect the cell.
11 Chia Seeds
Chia seeds are rich in protein and fiber content which helps regulate inflammation, cholesterol, and blood pressure levels. They have a good ratio of Omega 3 to Omega 6 fatty acids.
12 Mushrooms
Mushrooms have antibacterial, anti-inflammatory, and antiviral properties which reduce inflammation and boosts our immunity. They contain ‘beta-glucan’ which improves immunity and an antioxidant called ergothioneine which helps to fight inflammation.
13 Fatty Fish
Fatty fish like Salmon, Mackerel, and Sardines contains omega-3, and poly-unsaturated fatty acids. They are rich in Vitamin B which helps our body to convert food into energy. Consuming fatty fish lowers the risk of heart diseases, cancer, and arthritis. They also help in repairing the DNA and therefore, have anti-inflammatory properties.
14 Eggs
Eggs are rich in Vitamin D which reduces the risk of cancer and helps to fight inflammation. When you can’t get enough sunlight during the day, you can keep eggs as your option. Its egg yolk also has a lot of nutrients.
15 Tomatoes
Tomatoes contain an antioxidant called lycopene which protects our brain and fights the inflammation which causes depression. They are present in tomato skins, so you should include more of cherry tomatoes because of their small size.
16 Green Tea
Green Tea is a proven health drink that helps in reducing weight. It has a group of antioxidants called catechins present in the leaves of tea plants. They have strong anti-inflammatory which helps in the prevention, as well as the development of skin tumors.
17 Raw Oats
Raw Oats are starch resistant which means it passes through the gut undigested and feeds the healthy gut bacteria. This produces a fatty acid called butyrate which reduces inflammation and insulin levels.
18 Red Peppers
Out of the three colors available in peppers, red has the highest amount of reducing inflammation. It is rich in Vitamin C and has beta-carotene, luteolin, and quercetin. Luteolin reduces inflammation whereas beta-carotene reduces the risk of cancer and diseases related to inflammation like asthma.
19 Apples
Apples are rich in fiber, and its peel contains pectin which is a natural fruit fiber which supports the growth of bacteria called Lactobacillus. Apple peels provide quercetin which has anti-inflammatory properties and antioxidants.
20 Pineapples
Pineapples have high inflammatory properties. It contains bromelain which is an enzyme. It reduces the symptoms causing inflammation and lowers the risk of getting diseases from them like asthma. The stem contains a high amount of bromelain. Since the stem is tough, you can blend with other juices to reap its benefits.
