Amazing Anti-Inflammatory Foods and Health Benefits
In this article, I will tell you the best anti-inflammatory foods and health benefits. When people think of inflammation, they often picture the obvious, a bright red, swollen toe after they've stubbed it, for instance, or a painful lump after a bee sting. And while these are all a case of inflammation, it goes a lot deeper than that inflammation affects almost every area of our body internally and externally, and can cause several unpleasant symptoms.
So, what exactly is inflammation? It's our body's response to injury or infection, sort of a way of telling us that something isn't right while trying to heal the issue as fast as possible. The symptoms can be nasty to deal with pain, swelling sickness, fever, chills, fatigue, headaches and loss of appetite are all symptoms of inflammation. Inflammation can also be chronic, which is when the inflammatory response occurs when it's not needed. This can lead to heart disease, stroke, or autoimmune disorders.
Some of the best anti-inflammatory foods include the following:
1. Olive Oil
One of the key health benefits of extra-virgin olive oil is that it can reduce inflammation. It contains a natural compound called oleocanthal, which has been shown to work similarly to ibuprofen, often used as a short-term anti-inflammatory drug. Now, most of us cook with oil anyway and olive oil is generally considered the healthier alternative to oils such as vegetable and sunflower. Try roasting your vegetables in olive oil drizzling them onto a salad or using it in marinades for meat dishes.
2. Tomatoes
Never underestimate the nutritional power of the humble tomato. Tomatoes contain a high vitamin C content as well as potassium, and a lesser-known compound called lycopene. Lycopene is thought to exhibit anti-inflammatory activity by causing a programmed death in certain inflamed immune cells, whether you're eating them raw or cooked tomatoes offer a a broad range of nutritional benefits, try adding them to salads, pasta, bakes or curry, dishes or stuff them and bake them in the oven for something a little different.
3. Green Leafy Vegetables
Spinach, kale, beet, greens, and collard greens all contain impressive concentrations of vitamins and other nutrients, which have been found to reduce chronic inflammation, spinach, and kale are finding their way into all sorts of recipes. Nowadays, I mean there is nothing. You can't do with them whether you want to blend them into a smoothie, serve them on the side of a curry or even toss them into your salads.
4. Salmon
Salmon is another great anti-inflammatory food. Thanks to its high content of essential omega-3 Fatty acid, alpha-linolenic acid. You can be sure to benefit from heart, skin, and brain health. Omega-3s are particularly essential for anti-inflammation and have even been found to reduce the need for anti-inflammatory medications. If you're a big salmon fan, you probably already have your favorite ways of cooking it. The best way forward is to marinate it in a sauce.
5. Almonds
Nuts have anti-inflammatory properties but almonds are particularly impressive. Almonds are bursting with polyunsaturated and monounsaturated fats, which are good for you but contain very little unhealthy saturated fat. Almonds are also a great source of vitamin E, which may protect the body from the effects of cell-damaging free radicals, and reduce inflammation. Almonds are ideal for an on-the-go snack and they taste great.
6. Strawberries
Strawberries contain something called anthocyanin, along with other phytochemicals, which are responsible for the anti-inflammatory and antioxidant health benefits. Strawberries are also a fantastic source of folic acid, which has been proven to have a beneficial effect in reducing inflammation in pregnancy. Now, strawberries are fun to eat on their own, but they are even better as a topping for muesli yogurt, more cereal dishes try whipping up a strawberry and yogurt smoothie or baking it into a cobbler for guaranteed deliciousness.
7. Turmeric
Recent studies have highlighted the impressive anti-inflammatory properties of curcumin, an ingredient found in turmeric. Curcumin modifies the immune system, and responses to prevent inflammation, and it's been proven effective at preventing and reducing joint inflammation. Now, there is so much more that you can do with turmeric than people think. It works well as a rub for grilling meats or it can be used in curries or soups to add a distinctive Indian flavor. Turmeric tea is also very popular and very easy to make.
8. Beans
Dry beans, such as kidney beans, pinto beans, and black beans, are an excellent anti-inflammatory source of plant protein minerals, B complex, vitamins, and vitamin K, try to go for raw beans rather than tinned. They are far more nutritious, there are so many different bean combinations out there. There is no need to limit yourself to baked beans and toast beans are high in fiber and protein making them a great meat alternative. To add to your bakes, pastas, salads, curries.
9. Grains
Whole grains, oatmeal, brown rice, whole wheat bread, and other unrefined grains are higher in fiber, which is known for being linked to anti-inflammation. One study found that consumption of whole grains decreased the number of inflammatory markers and participants. Now, it's easy to incorporate whole grains into your diet, just switch them up for your usual white alternatives. Pasta, rice, bread, and noodles can all be bought whole-grain, and in most cases, it is very unlikely that you will even taste the difference.
10. Ginger
Ginger is a bioactive compound called gingerol, which is responsible for many of its medicinal properties. It has been shown to have anti-inflammatory, antioxidant, anti-diabetic, and anti-obesity effects with ginger being such a tiny ingredient. It can often be a struggle to decide how to cook with it and that's why most people choose to get their ginger intake by adding it to boiling water for a simple ginger tea.
11. Garlic
Garlic contains something called a diallyl disulfide, an anti-inflammatory compound that limits the effects of cytokines that lead to inflammation in the body. Garlic is a great anti-inflammatory food for people looking to reduce the pain and discomfort of arthritis, and when it comes to garlic, some people love it so much that they include it in every single savory recipe.
12. Chia Seeds
Chia seeds might only be small, but their health benefits are more than mighty. The tiny seeds support heart and brain health and contain a high quantity of omega-3 fatty acids fiber and protein. Well, it can't be difficult to know what to do with a little seed like chia but don't overthink it. You can also add chia seeds to your overnight oats or use them as a vegan substitute for eggs.