Inflammation is your body’s response mechanism to guard you against injury, illness, or infection. As an outcome of the inflammatory response, white blood cell production increases. Along with it, there is also a surge in cytokines and immune cells. Cytokines are substances that help combat infection. Some of the prevalent signs of short-term or acute inflammation include pain, redness, swelling, and heat.
On the other hand, in long-term or chronic inflammation, the inflammation occurs sans any visible signs. This kind of inflammation can drive illnesses like fatty liver disease, heart disease, diabetes, and cancer. Chronic inflammation may also occur when you are under stress or are overweight.
To examine the presence of inflammation in the body, the doctors will check a few markers in the blood, such as Il-6, TNF alpha, homocysteine, and C-reaction protein. Though you will be taking medication to cure inflammation, there are some anti-inflammatory foods, too, that can be added to your diet. Here in this article, we will discuss them one by one.
These are small fruits and are rich in vitamins, fiber, and minerals. Though dozens of variants of berries exist, some of the most prevalent kinds that you can add to your diet are:
Berries have anthocyanins in them. These are antioxidants. Such compounds have anti-inflammatory effects and lower your risk of the disease. On a routine basis, our body generates NK cells. These are the natural killer cells that ensure that your immune system functions well. In a study, men who consumed blueberries routinely had a greater number of NK cells in their bodies. Also, another study stated that adults who were overweight and consumed strawberries had fewer number of certain inflammatory markers related to heart diseases.
‘I have arthritis, and my doctor has recommended daily consumption of berries to me for lowering symptom flare-ups. So, I eat berries in my breakfast, usually in the form of a smoothie,’ shares Sherry, an online python tutor.
Almonds, walnuts, and several other nuts, too, can help lower heart diseases and inflammation, and most of the nuts have a high-fat content. But these are healthy fats, polyunsaturated and monounsaturated fats. They also have good Omega-3 fatty acids and fiber content. You can eat plain nuts can be eaten as a healthy evening snack or your hunger pangs in-between meals.
Kale is known for its anti-inflammatory properties. It has an array of antioxidants and phytonutrients, which guard the body against cellular damage. Kale is a detoxifying, nutrient-dense food item and is a phenomenal source of Vitamin A, C, and K. It is also a great source of fiber, calcium, various amino acids, magnesium, and iron. Some of the incredible health benefits of kale include healthy eyes and glowing skin. It also strengthens your bones and makes your digestive system stronger. You can add kale to your diet by adding it to the immune-boosting green juice or smoothie.
Avocadoes are a great source of healthy monounsaturated fats. They also have high potassium, fiber, and magnesium content and are simultaneously low in sodium. Consuming only half an avocado will add well to your daily intake of B-complex vitamins, Vitamin A, C, and E.
The amalgam of these polyphenols and nutrients acts as antioxidants and makes a must-include in every anti-inflammatory diet. You can add avocadoes to your salad or sandwich or make delicious guacamole.
Similar to green leafy vegetables, tomatoes, too, are known to fight inflammation. It is a versatile ingredient and can be a part of your salsas, dips, or salads. You can also eat them raw.
Sardine is an excellent source of Omega-3 fatty acids. They offer various health benefits, such as arthritis treatment, lowering the risk of heart disease, and help with other inflammatory conditions.
Cabbage, kale, broccoli, and cauliflower are all members of the mustard family. These are known as cruciferous vegetables and are loaded with excellent nutrients, such as fiber, Vitamin K, and folate. It is also a rich source of antioxidants, and has phenomenal anti-inflammatory impacts on the body. Research suggests that consuming cruciferous vegetables lowers the risk of cancer and heart disease.
Tea has remarkable antioxidant properties. It contains a significant concentration of one of the most powerful antioxidants, which curtail the growth of the cancerous tumor. If you do not like brewed tea as much, you can try matcha. It is a kind of green tea but is composed of powdered tea leaves. Macha has a high antioxidant content. You can avail of it in powdered form and drink it in your smoothies. It can also be added to baked goods or yogurt.
Both tart and sweet variants reduce the C-reactive protein in the body. It is the primary blood indicator that tests the inflammation levels in the body. Cherries provide pain relief, which is usually similar to ibuprofen. You can even find tart cherry juice and consume it in salad dressings and smoothies.