{"id":2761,"date":"2019-01-05T12:33:11","date_gmt":"2019-01-05T12:33:11","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=2761"},"modified":"2021-11-10T15:33:39","modified_gmt":"2021-11-10T15:33:39","slug":"15-foods-for-an-anti-inflammatory-diet","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-foods-for-an-anti-inflammatory-diet\/","title":{"rendered":"15 Foods for an Anti-Inflammatory Diet"},"content":{"rendered":"\n
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Inflammation is the body\u2019s natural response to fighting off disease and marks the introduction of the healing process. It\u2019s part of the immune response to infections and wounds. Without an inflammatory response, the body would not be able to heal.<\/p>\n\n\n\n

Unfortunately, inflammation can go too far, damaging your health. Chronic inflammatory diseases, such as osteoarthritis, and some cancers are examples of when the body can\u2019t handle the overwhelming inflammatory response.<\/p>\n\n\n\n

What we eat also plays a vital role in controlling inflammation. Diets high in sugar and processed foods encourage the inflammatory response in the gastrointestinal system. The foods inflame the walls of the intestines, carrying the inflammation to every other biological system in the body. <\/p>\n\n\n\n

In an inflamed state, the body is more susceptible to disease and infection. Ensuring that your diet contains anti-inflammatory foods improves the health of your digestive system, reducing inflammation. <\/p>\n\n\n\n

Here are eight foods for an anti-inflammatory diet, add them to your meals and reap the health benefits.
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1.    Fatty Fish<\/h3>\n\n\n\n

Salmon<\/a>, Bluefin tuna, sardines, and mackerel are examples of fatty fish that belong in your meal plans. The flesh from fish is abundant in the Omega-3 essential fatty acids, DHA and EPA. Studies show that Omega-3 dramatically reduces inflammation in the body, while improving a variety of biological functions, such as thinking and digestion.<\/p>\n\n\n\n

Add one or two fish meals to your diet during the week. Fish is easy to prepare and loaded with protein \u2013 essential for reducing exercise-induced inflammation. However, eating fish on a regular basis may be damaging to your health as well. <\/p>\n\n\n\n

Research into fish farming methods reveals that certain fish species, such as Norwegian farmed salmon, may contain high levels of toxic chemicals, such as ethoxyquin. As to why farmers are adding tire chemicals to their fish, we\u2019ll never understand \u2013 but if you choose to add salmon to your meal plan, make sure it\u2019s the wild-caught, Canadian variety.
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2.    Kale <\/h3>\n\n\n\n

Your mom wasn\u2019t kidding when she told you to eat your veggies. Kale <\/a>is part of the brassica family, a selection of cruciferous vegetables that include brussels sprouts, broccoli, and cabbage. Crucifers contain potent anti-inflammatory compounds derived from the polyphenol antioxidants contained in the dark-colored leaves.<\/p>\n\n\n\n

The polyphenol flavonoids kaempferol and quercetin reduce inflammation in the intestinal wall while providing a healthy dose of fiber that clears the digestive system of undigested food particles. Kale also contains high amounts of vitamin K, which contributes to this crucifer\u2019s anti-inflammatory properties.<\/p>\n\n\n\n

It\u2019s important to note that you need to cook kale before eating it. Drinking a kale shake in the morning is a popular health trend, but it may not be as good for you as you think. Uncooked crucifers create gas in the digestive tract, so avoid the flatulence and cook your kale. Kale is another source of Omega-3, so it\u2019s well worth adding a serving of fresh kale to your meals.
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3.    Fruit<\/h3>\n\n\n\n

Fresh veggies like kale reduce inflammation, so it should come as no surprise that fruit <\/a>has powerful anti-inflammatory properties as well. Eating a fruit salad every day is an excellent way to increase your intake of vital vitamins and minerals, as well as fiber.<\/p>\n\n\n\n

Fruit comes loaded with polyphenol antioxidants, as well as a decent serving of fiber. We recommend that you eat fruits like pineapple and papaya, they contain pepsin, a potent prebiotic fiber source that assists your gut biomes with the digestion of your meals. Blueberries, strawberries, and goji berries are also worth adding to your diet for their high concentrations of antioxidants that clear the bloodstream of free radicals.<\/p>\n\n\n\n

It\u2019s worth noting that juicing your fruit doesn\u2019t have the same anti-inflammatory effect as eating fruit whole. When we juice fruit, we remove the fiber \u2013 which is the primary reason for eating the fruit in the first place. Dietary fiber is essential for maintaining the optimal health of your gastrointestinal and immune systems.
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4.    Nuts and Seeds<\/h3>\n\n\n\n

Add a serving of seeds and nuts <\/a>to your daily diet, they make for an excellent, healthy snack when you\u2019re on the road and can\u2019t find a healthy food store anywhere nearby. Seeds and nuts contain large amounts of healthy fats. The polyunsaturated and monounsaturated fats found in almonds, macadamias, pecans, and walnuts assist the digestive system in mitigating the effects of inflammation.<\/p>\n\n\n\n

Most nuts offer a valuable source of l-arginine, magnesium, and vitamin E. These nutrients reduce systemic inflammation and increase the amount of the anti-inflammatory protein, adiponectin. We recommend you chose unsalted, raw nuts for your diet, sprinkle them over salads, or enjoy them as a trail mix.<\/p>\n\n\n\n

Let\u2019s not forget about seeds as well. Chia, flax, hemp, sunflower, and sesame seeds all have potent anti-inflammatory properties and plenty of healthy Omega-3 fatty acids. They\u2019re particularly abundant in the Omega-3, alpha-linolenic acid (ALA). Eat them raw or grind them up into a powder and add them to your morning smoothie.
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5.    Garlic<\/h3>\n\n\n\n

Do you enjoy a tasty garlic <\/a>butter sauce over your salmon steak? It may leave your breath smelling bad, but garlic is another anti-inflammatory food with substantial health benefits. Traditional medicine uses garlic to relieve a variety of symptoms, from aching joints to curing a cold. It\u2019s a conventional treatment in Ayurvedic medicine as well.<\/p>\n\n\n\n

Garlic contains thiacremonone, alliin, and ajoene; Sulphur compounds with potent anti-inflammatory benefits. These compounds block NF-\u03baB and inhibit cytokines – inflammatory bodies that increase the intensity of swelling in joints. Research suggests that fresh garlic has more anti-inflammatory properties than minced or crushed garlic preparations. The Sulphur compounds begin to break down after processing, eventually rendering them useless.<\/p>\n\n\n\n

Regularly eating garlic with your meals relieves the symptoms of swelling and pain associated with arthritis and gout. Add a few cloves of garlic to your next meal and reap the benefits, it\u2019s worth it to have your breath smelling terrible if it relieves pain.
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6.    Healthy Oils<\/h3>\n\n\n\n

Toss out the cooking oil. It comes loaded with Omega 6<\/a> and 9 EFA\u2019s which increase inflammation in the digestive system. Replace your standard vegetable oil with healthy options instead. Here are a few examples of oils that belong to your diet.<\/p>\n\n\n\n

Avocado oil \u2013 This light green oil comes loaded with monounsaturated fats, which have an anti-inflammatory effect in reducing C-reactive protein (CRP,) an inflammatory compound produced in the liver.<\/p>\n\n\n\n

Extra virgin olive oil \u2013 High in monounsaturated fats, and a vital source of ALA.<\/p>\n\n\n\n

Extra-virgin coconut oil \u2013 Rich in saturated fats that work against inflammatory particles in the digestive tract.<\/p>\n\n\n\n

Sesame oil \u2013 Contains the antioxidant compounds sesamol and sesamin, which have powerful antibacterial and anti-inflammatory properties.<\/p>\n\n\n\n

Essential oils also have potent anti-inflammatory properties as well. We recommend that you purchase a few bottles of eucalyptus, rosemary, chamomile, and peppermint oil. Add a few drops to your bathwater and relax while you breathe in the beautiful aroma.
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7.    Turmeric<\/h3>\n\n\n\n

Have you eaten a curry recently? Turmeric <\/a>is the yellow spice that many restaurateurs put in their rice and curry dishes to enhance the flavor. Apart from making food taste great, turmeric has potent anti-inflammatory properties as well. Spice is a staple in Ayurvedic medicine for its anti-inflammatory properties.<\/p>\n\n\n\n

Curcumin is the active compound found in turmeric that actively fights inflammation. Unfortunately, the levels of curcumin in turmeric are miserably small, with only 3-percent of the spice containing this powerful antioxidant. Curcumin also requires the ingestion of piperine, found in black pepper, to activate it in the body.<\/p>\n\n\n\n

However, curcumin now comes in supplement format, so you don\u2019t have to strain your fingers and mouth yellow while you’re ingesting the powder. Most supplements contain enough piperine to improve the bioavailability of curcumin as well. It\u2019s important to note that curcumin is a fat-soluble compound, so take your supplement with a fatty meal to improve your results.
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8.    Green Tea<\/h3>\n\n\n\n

Grown in the mountainous regions around China, Taiwan, and Japan, green tea<\/a> is the world\u2019s healthiest beverage. There\u2019s no doubt you\u2019ve heard the hype that drinking green tea every day improves your health, but how does it work?<\/p>\n\n\n\n

Green tea contains a potent anti-inflammatory compound known as epigallocatechin-3-gallate (EGCG). EGCG reduces inflammatory cytokine production, which damages fatty acids in cells. Drinking green tea limits the production of specific inflammatory molecules in your immune system that trigger joint pain.<\/p>\n\n\n\n

There is a difference in the types of green tea you can buy at the store and online. We recommend you stick to authentic tea that comes in the form of dry leaves and use a strainer to make your beverage. It\u2019s critical that you don\u2019t use boiling water to make your tea, the high heat of the water destroys the beneficial EGCG compounds. Boil the water and let it rest for 3-minutes before pouring yourself a cup.
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9. Tomatoes<\/h3>\n\n\n\n

This fruit is ideal for resolving digestive inflammation. As a nightshade family member, many people are unaware they might have a slight food allergy to tomatoes<\/a>. Tomatoes can exacerbate the effects of the gut and other conditions.<\/p>\n\n\n\n

However, tomatoes have an anti-inflammatory effect on the gut thanks to high levels of lycopene, a potent carotenoid. Lycopene provides an anti-inflammatory effect in the digestive system, and there’s significant evidence showing drinking tomato juice assist women with weight loss. <\/p>\n\n\n\n

The lycopene in tomatoes also has potential cancer-fighting properties. To increase the lycopene absorption, cook your tomatoes in olive oil to increase bioavailability in the digestive system. Lycopene absorbs best when combined with a good fat source in your meals. <\/p>\n\n\n\n

Tomatoes taste great in sauce or alone with some cracked sea salt. They come packed with beneficial vitamins and minerals that improve metabolism. The fruit is high in potassium and vitamin C, which assist with muscle regeneration and cell turnover.\u00a0<\/p>\n\n\n\n\n\n\n\n

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10. Broccoli<\/h3>\n\n\n\n

Digestive inflammation spreads quickly through the body, affecting almost every biological system. This effect, known as “systemic inflammation,” causes all sorts of adverse health reactions, depending on the user’s sensitivity to the inflammatory markers causing the issue. <\/p>\n\n\n\n

This potent antioxidant inhibits the creation of cytokines and NF-kB, which are the primary drivers of systemic inflammation in the body. Broccoli <\/a>is high in sulforaphane, and it’s great for relieving the effects of digestive inflammation. <\/p>\n\n\n\n

Including broccoli in three to four of your meals each allows you to reduce levels of digestive inflammation. As a result, inflammation markers stay low, and you don’t have to deal with flare-ups of inflammatory diseases, like arthritis and eczema. <\/p>\n\n\n\n

The food we eat triggers auto-immune disorders in some people with allergies or sensitivity to certain foods. By consuming broccoli, you limit the onset of any inflammation that might trigger an auto-immune reaction.<\/p>\n\n\n\n\n\n\n\n

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11. Avocadoes<\/h3>\n\n\n\n

Avocadoes <\/a>are an excellent addition to your diet. This “superfruit” comes packed with healthy fats for energy, vitamins, and minerals for metabolic health, and antioxidants to fight off inflammation. If you love some smashed avo on toast for breakfast, you’re doing your digestive health a favor.<\/p>\n\n\n\n

Avocadoes come packed with essential vitamins and minerals like magnesium and potassium. Avos also contain a significant serving of healthy monounsaturated fats and essential fatty acids. However, the antioxidant profile of the avocado is where we find the anti-inflammatory powerhouse of this superfruit.<\/p>\n\n\n\n

Avocadoes contain tocopherols and carotenoids, potent antioxidant polyphenols with the potential to reduce cancer risk in some individuals. These compounds may also help to reduce skin cell oxidation, slowing the signs of aging.<\/p>\n\n\n\n

The next time you cooked yourself a hamburger at home, put a few slices of avocado on it for a creamy mouthfeel and enhanced health benefits. A study showed that adding a slice of avocado to a hamburger reduces the inflammatory markers NF-kB and IL-6.<\/p>\n\n\n\n\n\n\n\n

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12. Peppers<\/h3>\n\n\n\n

Adding bell peppers or chili peppers <\/a>to your diet is a great way to crush inflammatory markers. Bell peppers are a favorite in salads and many other dishes. They have a sweet taste and a pleasant flavor. Bell peppers are also high in vitamin C, helping to scavenge free radicals that increase inflammation in the digestive system.<\/p>\n\n\n\n

Bell peppers are rich in the polyphenol antioxidant, quercetin. This potent natural anti-inflammatory helps to reduce oxidative damage and drop inflammation markers. However, it’s not only the sweet peppers that have potent anti-inflammatory effects on the digestive system.<\/p>\n\n\n\n

Chili peppers also come with a huge anti-inflammatory benefit for the digestive system. Chili peppers contain capsaicin, a potent polyphenol antioxidant that gives the chili its heat.<\/p>\n\n\n\n

If you cut open a hot chili pepper, you’ll see a chalky white substance inside the pepper. This core holds all the capsaicin and the heat of the pepper. The Chili pepper also contains high levels of sinapic and ferulic acid. These compounds help to reduce inflammation markers and slow the signs of aging.<\/p>\n\n\n\n\n\n\n\n

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13. Mushrooms<\/h3>\n\n\n\n

Mushrooms <\/a>are closer to a living being than a vegetable. There are thousands of varieties worldwide, with many of them being toxic. Take a walk in a forest, and you’ll find mushrooms growing on the forest floor in areas rich with fallen plant matter. <\/p>\n\n\n\n

Mushrooms enjoy growing in darkened, damp conditions, and they colonize areas quickly. While picking and eating fresh mushrooms is a great way to enjoy a meal, make sure you know what you’re doing. Accidentally picking a “Death Cap” mushroom could end up costing you your life.<\/p>\n\n\n\n

However, mushrooms are a great source of vitamins, minerals, and anti-inflammatory antioxidants. Some of the most popular varieties of mushrooms include the white button mushroom and the Japanese Shitake. However, there are dozens of edible varieties. <\/p>\n\n\n\n

Mushrooms contain high levels of copper, selenium, copper, and B vitamins. The carotenoids and polysaccharides provide you with plenty of inflammation-fighting nutrition to add to your diet. It’s important to note that cooking mushrooms reduce the presence of these compounds. Therefore, it’s best to eat them partially cooked or raw.<\/p>\n\n\n\n\n\n\n\n

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14. Grapes<\/h3>\n\n\n\n

Grapes <\/a>are a sweet and tasty fruit snack that’s great on a hot afternoon. Try freezing your grapes during the next heatwave, and enjoy them as an icy snack to cool off in the heat. Grapes taste great, and they also contain significant quantities of inflammation-fighting polyphenols and antioxidants. <\/p>\n\n\n\n

The anthocyanins in grapes reduce inflammation markers, reducing the risk of cardiovascular disease. This polyphenol is also great for helping you stabilize blood sugar levels and lower blood pressure. <\/p>\n\n\n\n

The anthocyanins provide a significant anti-inflammatory effect that reduces the risk of Alzheimer’s disease and heart disease. It also offers a therapeutic effect for the eyes, helping slow inflammation in the retina and vision degradation. <\/p>\n\n\n\n

One study on the anthocyanins in grapes shows the fruit decreases the quantity of the inflammatory gene marker, NF-kB. The same research also shows that people who eat grapes experience elevated levels of adiponectin. People with low levels of adiponectin are at risk of weight gain and increased cancer risk. <\/p>\n\n\n\n\n\n\n\n

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15. Cacao and Dark Chocolate <\/h3>\n\n\n\n

The next time you feel like a sweet treat, grab a bar of dark chocolate and have a few blocks. Dark chocolate<\/a> tastes amazing, and it’s also surprisingly healthy for you. The cacao in dark chocolate comes packed with potent inflammation-fighting polyphenol antioxidants. <\/p>\n\n\n\n

Eating dark chocolate a few times a week boosts the levels of polyphenols, flavonols, and catechins in your bloodstream. As a result, your body gets all the help it needs with removing free radicals from your bloodstream. We bet you never thought eating dark chocolate could be part of your beauty routine, right?<\/p>\n\n\n\n

The flavanols in dark chocolate are good for heart health, providing an anti-inflammatory effect to the endothelial lining in your heart and arteries. A study on the results of eating dark chocolate in smokers shows that the test group experienced a significant improvement in endothelial function within 120-minutes of consuming the dark chocolate.<\/p>\n\n\n\n

When selecting your dark chocolate, we recommend going with 80% or 90% cacao chocolate for the highest concentration of antioxidants.<\/p>\n\n\n\n\n\n\n\r\n

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