There are several anti-inflammatory diet that helps with conditions such as rheumatoid arthritis, joint pain, IBS (irritable bowel syndrome), swelling and constipation are the signs of chronic inflammation within the body. Unlike acute inflammation or redness and swelling after an injury, chronic inflammation has no visible signs. It has been linked to several diseases and conditions, from acne to allergies. What we eat plays an important role in the prevention and treatment of chronic inflammation. Not surprisingly, health experts agree that an anti-inflammatory diet will help you fight free radicals responsible for chronic inflammation.
Foods rich in antioxidants, vitamins and minerals are your body’s best defense against chronic inflammation. Following an anti-inflammatory diet plan means stop eating foods that are probably part of your daily diet. This includes saturated fats in red meat and processed meat such as hot dogs. Vegetable oils such as corn oil and safflower contain omega 6 fatty acids. Too much of them can cause inflammation. Creams for coffee, margarine or anything that contains trans-fat should be avoided. For the Best Anti-Inflammatory Diet Plan, Include Some of the Following Superfoods Every Day:
Berries are rich in flavonoids that reduce the damage of free radicals to cells. This gives all berries, including blueberries, strawberries, raspberries and blackberries, an anti-inflammatory effect. Flavonoids also help fight cancer and cognitive impairment. Try to drink one cup per day.
Studies have been conducted that clearly show that omega-3 fatty acids in fish such as salmon and tuna significantly decrease inflammation. Omega-3s are also important for brain and heart health. Fatty fish is rich in B vitamins.
Green Leaf Vegetables:
Be sure to add green leafy vegetables such as kale, chard and spinach to your anti-inflammatory diet. They are rich in antioxidants and anti-inflammatory flavonoids, as well as in important vitamins and minerals such as vitamins A, C and K. Look for darker shades of green. Generally, they are the most nutritious.
“The broccoli is a great source of potassium, magnesium and antioxidants with potent antiinflammatory powers”.
It also contains sulforaphane, a compound found in cruciferous vegetables and that has been shown to reduce oxidative stress and fight chronic inflammation.
Surprisingly nutritious, bone broth is loaded with minerals that stimulate the body such as calcium, magnesium, phosphorus and glucosamine to help protect joints and strengthen bones. Bone broth is also rich in collagen, a protein that helps keep skin full and firm. Collagen is also found in our ligaments, tendons and bones.
Almonds and nuts have a high content of omega-3 fatty acids for a healthy heart and good brain function. Recent studies suggest that nuts reduce the risk of developing breast cancer. Accompany them or mix them with a salad.
Beets have a high content of vitamins and minerals and an amino acid called betaine, which helps protect against environmental stressors. The bright color of beets is due to phytonutrients that have been shown to have anti-cancer properties. Beets also help maintain healthy brain function.
The garlic is easy to add to an anti – inflammatory diet as it can be used to flavor many dishes. Garlic contains a sulfuric compound called allicin that has a powerful anti-inflammatory effect. Chop the garlic finely to release the allicin.
Used for a long time in Indian cuisine, turmeric has been intensively researched for its potential to combat arthritis, cancer, heart disease and Alzheimer’s disease. Curcumin is responsible for the power of turmeric, as well as its bright yellow color.
The ginger comes from the same plant family as turmeric. Traditionally used to treat stomach upset, the use of ginger in an anti-inflammatory diet to stop the production of cytokines in the body, proteins that are the source of chronic inflammation.
Cinnamon is a versatile spice used in sweet and savory dishes. Use it abundantly, because cinnamon has a high concentration of anti-inflammatory and antioxidant compounds. It also balances blood sugar and improves working memory.
Keep coconut oil in your pantry for cooking. Its fatty acids are more easily metabolized by the body than the fats of other oils. Coconut oil also contains lauric acid, which helps fight harmful bacteria, viruses and fungi in the body.
These tiny seeds reverse inflammation due to their good proportion of omega-3 and omega-6 fatty acids. They also have a high fiber and protein content. Chia seeds also regulate cholesterol and reduce blood pressure. Incorporate them into your diet with chia seed recipes.
Moringa is a highly nutritious spice of trees grown in West Africa, India and South America. The leaves are dense with antioxidants, iron, protein and vitamin C. Fortunately; it is available as a powder. Add one or two teaspoons of this bright green powder to the smoothies, oatmeal or granola. Health experts agree that medications and treatments are important for rheumatoid arthritis and other conditions, but they also say that an anti-inflammatory diet can also help. Although it is not a magical cure, an anti-inflammatory diet can reduce outbreaks of acne, IBS, arthritis and other conditions related to chronic inflammation. Also, since all the foods suggested as part of an anti-inflammatory diet are superfoods, they help keep you healthy overall.