How to Fight Inflammation with Foods
Have you always believed that inflammation is bad? Well, certainly not! Inflammation, contrary to a popular belief, is not harmful in the first aspect. It is the body’s first immune response to any kind of injury. Without the presence of inflammation, our body would not be able to heal and further, won’t be able to fight pathogens that might be looking for opportunities to intrude.
But the red light comes blaring in when the inflammation goes a little out of hand. This might be for a prolonged duration of time and might lead to issues like obesity, heart diseases, and even cancer. Additionally, the presence of saturated fats and sugar in your food might boost the inflammation further and can lead to excessive activity in the immune system. This leads to damaged blood vessels, joint pain and can indirectly result in tiredness, fatigue and lack of energy.
So, what is the solution? Well, check your diet! There are various anti-inflammatory foods which, if consumed properly, would enhance your immune system and help you to fight inflammation and pain.
Let's take a look at some of the best anti-inflammatory foods:
Fatty fish
Fatty fish or a fish with a lot of oil, believe it or not, can help fight inflammation. This is because oily fish contain high levels of omega 3 fatty acids which are known for their inflammation-fighting properties. It is highly recommended to include fishes like halibut, salmon, mackerel, tuna and sardine in your daily diet. However, if you are not a very big fan of fish, high quality fish oil supplements can do the job for you.
Apples
What could be a better option to improve your immune system than to consume some fruits spaced out during the day? They say an apple a day keeps the doctor away. In this case, an apple can keep the inflammation at bay. This is because of the presence of an antioxidant called quercetin in apples which is known for its anti-inflammatory properties.
Pineapples
Another fruit that will help you in reducing the inflammation in your body is a pineapple. Its benefits are not only restricted to fighting the inflammation but also helps in an array of other ways. It helps you combat pain due to osteoarthritis and carpal tunnel syndrome. This is because of the presence of Bromelain in pineapples which is a protein-digesting enzyme that hugely benefits the human body.
Chocolate
Yes, this is what you always wanted to hear - chocolate is not bad for you. Well in moderation and eating the right type that is! It comes with a set of essential elements which hugely help you in fighting inflammation. Going by a popular study, people who consumed a piece of dark chocolate regularly had lower chances of possessing a protein that is known to cause inflammation.
Green tea
As revolting as the idea of consuming green tea every day might sound, it indeed proves to be very effective in the body’s fight against inflammation. It also has other benefits including reducing the chances of heart diseases and an array of others. But how do you drink something flavorless every day? Simply add a pinch of lemon juice. This will not only enhance the flavor but also charge up the antioxidants to have a more hastened effect on the body.
Broccoli
Green vegetables always prove to be useful for the body. And broccoli is no exception. It contains a very strong antioxidant in the form of glutathione. Broccoli also has a lot of advantages against diseases like arthritis and thus helps reduce inflammation. You could also try out certain other vegetables like cabbage, cauliflower, potatoes, and others to fight inflammation.
Garlic
Garlic, the immensely useful ingredient comes with the nagging effect of bad breath. But, to our surprise, garlic proves to be a very good weapon against inflammation Garlic has a range of anti-oxidants including allicin and quercetin in it which are highly effective in controlling inflammation. It especially works well on swollen joints in order to reduce the swelling.
Nuts
One interesting way to keep your appetite full and work towards reducing inflammation would be to keep having some nuts and nutty substances between meals. Walnuts contain a high level of omega-3 fat alpha-linolenic acid, while almonds are a good source of vitamin E, fiber, and calcium. Nuts, on the other hand, are high in dietary fiber, minerals, and antioxidants which help you in controlling inflammation.
Wrapping Up
This is how the right choice of food can help you in fighting your inflammation, no matter what kind of autoimmune condition you might be fighting. However, care should be taken that you consume them in a way that a balanced diet is not compromised.
Reference links:
http://www.rd.com/health/conditions/foods-that-fight-inflammation/
http://www.health.com/health/gallery/0,,20705881,00.html#dark-leafy-greens-0
http://www.healthline.com/health/rheumatoid-arthritis/foods-that-reduce-inflammation#Fish3
https://www.ncbi.nlm.nih.gov/pubmed/18806104
