Chances are that you’ve heard of the word “inflammation” before. It is a normal bodily function that occurs when your immune system releases white blood cells for protection as a response to an injury, infection, or any other irritant. There are chronic and acute inflammations. Acute inflammation is a natural immune response to common symptoms and injuries whereas chronic inflammation can trigger many health-related issues.
Several diseases including heart disease and arthritis can cause chronic inflammation. Fortunately, there are some ways that you can prevent or lessen the symptoms. Here are some of the top foods that you should eat in order to fight inflammation:
Vitamin E is good for protecting the body from harmful free radicals. It’s also known for its ability to reduce inflammation. Almonds are an excellent snack and will provide you with great benefits since they are a good source of Vitamin E.
Salmon is the healthiest fish that you can eat since they are the best source of omega-3 fatty acids, which are vital for fighting inflammation. One serving of salmon can provide you about 55% of your daily recommended value of omega-3, meaning that you will be able to take advantage of its anti-inflammatory properties.
Avocados are very high in fiber and have anti-inflammatory fat content. They also contain high amounts of magnesium, potassium, carotenoids, and tocopherols. Avocados are all-around great for your health and should have a part in your diet, especially if you are looking for foods with anti-inflammatory properties.
Blueberries are well-known superfood boasting antioxidants, which are great for reducing inflammation. They also double as immune boosters.
Extra virgin olive oil
Olive oil contains oleocanthal, which is an antioxidant. Studies show that this antioxidant will reduce the risks of heart disease. In order to reap the full benefits, you should consume about 50ml of extra virgin olive oil a day. You can easily take in the amount you need by simply drizzling it onto your salad or using it for cooking.
The deep green color of this vegetable is a sign of its antioxidant properties. Kale is full of antioxidants, with about 45 different inflammation-fighting flavonoids. In order to maximize these capabilities, you want to avoid boiling or cooking kale for too long, as this might break down the nutrients and enzymes that you want to get from your meal.
Green tea is high in the antioxidant compound, catechins. It is also high in epigallocatechin-3-gallate, which is important for protecting your cells from damage that can lead up to disease. The key is to make sure that the tea you purchase is of high quality. It’s best to opt for matcha if possible. You should also make sure you are using the right brewing techniques in order to reap all of the benefits.
This deep red fruit is this color due to its high content of anti-inflammatory antioxidant, betalain. If you are looking for an antioxidant powerhouse, beets are your answer.
Inflammation and magnesium deficiencies have been shown to have a connection. Broccoli has 51 mg of magnesium per cup, which makes it a crucial anti-inflammatory ingredient for any diet.
The broth has the most anti-inflammatory properties, containing chondroitin and glucosamine, two compounds shown to reduce inflammation linked explicitly to joint pain.
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