Add these foods to your diet to help reduce chronic inflammation and risk of diseases
Before we delve into a deeper understanding of anti-inflammatory foods, it will be helpful to understand: What is inflammation? The term ‘inflammation’ immediately brings to mind swelling and redness of a specific body part as a reaction to a trigger. While this is partly an external sign of inflammation, it is more complex than that. Inflammation occurs naturally as a part of the immune response of our body. It starts when your body tries to fight against a harmful trigger or irritant. There are primarily two types of inflammation:
- Acute: This type usually occurs for a short duration and often resolves in two weeks or less. It restores your body to its state before injury or illness.
- Chronic: This type is slower and typically lasts longer than six weeks. It can occur even when there is no injury, it does not always end when the illness or injury has healed. The causes of chronic inflammation have been linked to autoimmune disorders and even prolonged stress. It is often "invisible," since it does not show telltale physical signs the way acute inflammation does.
Most inflammation is good. Too much can get potentially harmful. The goal is to recognize when inflammation is simply doing its job, and when it can potentially become detrimental and cause illnesses such as Rheumatoid arthritis, psoriasis, and inflammatory bowel diseases.
Your inflammation levels are somewhat under your control. Factors like smoking, obesity and excessive drinking can increase risk of inflammation. Diet also plays a key role. Adjusting the foods you intake and increasing consumption of anti-inflammatory foods may be a better route to lowering inflammation levels than relying on medication. There is not a formal set of rules that outline exactly what to eat, how much to eat, and when. Rather, the anti-inflammatory diet is about consuming anti-inflammatory foods that have been shown to fight inflammation and cut out foods that have been shown to contribute to it. Here are some anti-inflammatory foods to incorporate into your diet.
- Moringa: Packed with nutrients and antioxidants, which together can combat harmful free radicals that attack your body on a daily basis, moringa is one of the best anti-inflammatory foods. One study conducted on moringa found that it might be helpful in treating acute inflammatory conditions, such as rheumatic pain. It is known to be a natural anti-inflammatory food with properties that effectively reduce inflammation by suppressing the inflammatory enzymes in your body.
- Berries: All berries contain antioxidants known as anthocyanins, which are a powerhouse when it comes to fighting inflammation. Not only do berries reduce inflammation that may be already existing, they may also train our cells to respond better to any future inflammation.
- Garlic: A natural anti-inflammatory food, garlic has been used for centuries for its various medicinal properties. It contains anti-inflammatory chemicals such as quercetin, which may naturally inhibit histamine and sulfur compounds that stimulate your immune system to fight disease.
- Turmeric: Turmeric contains a powerful anti-inflammatory compound called curcumin. Eating black pepper with turmeric can significantly enhance the absorption of curcumin.
- Ginger: Ginger is also renowned for its healing properties. It contains what is known as gingerols that effectively reduces inflammation.
- Green leafy vegetables: All leafy greens are packed with vitamins and nutrients including folate, fiber, vitamins A, C, E and K along with numerous minerals. They nourish our body at a cellular level, prevent cognitive decline, maintain gut health and reduce overall inflammation.
- Fresh fruits: Fruits are high in natural antioxidants and polyphenols that are known for their anti-inflammatory benefits. It is said one should consume at least 6-7 servings of fruit per day.
An intake of these seven anti-inflammatory foods may reduce risks of illnesses caused due to prolonged inflammation. A healthy and balanced diet is one of the main ways to deal with inflammatory conditions and lowers the levels of risk associated with inflammation.
*Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for individual medical advice.
