Inflammation is part of your body ’s immune response and part of its healing process. However, when it’s out of control and became chronic it can damage the body. It also plays a big role in heart disease, obesity, cancer and the aging process .
Good Nutrition and a healthy diet are ways to protect the cells from inflammation. Below are 10 foods that you should include in your diet to prevent and fight inflammation:
1. Walnuts
Walnuts contain alpha-linolenic acid (ALA) which is converted to omega-3 fatty acids, EPA and DHA in the body. DHA is known to reduce inflammation and protect the cells in at- risk-patients.
2. Olive oil
Studies show that oleocanthal, a compund found in olive oil which gives it taste was proven to have similar effect as NSAID painkillers in our body. So make it a habit to include this oil in your diet.
3. Fish
Include tuna, sardines, salmon and mackerel in your diet because they are rich in omega-3 fatty acids which is known to help reduce inflammation. Make sure to eat fish several times a week and to cook them in healthy ways by baking or boiling.
4. Berries
Berries are considered to be a great anti-inflammatory fruit because of its anthocyanins content, a powerful chemical responsible for their rich color. So make sure to include this into your diet as weill.
5. Cranberries
Contains anti-inflammatory phytonutrients that help protect parts of the digestive tract such as the gums, mouth, colon, stomach and the cardiovascular system. You can add fresh cranberries in your desserts, salad dressings and smoothies.
6. Tomatoes
Red tomatoes are rich in lycopene which has been known to help reduce inflammation throughout the body including the lungs. You can eat them raw or include them in your meals such as tomato sauce.
7. Dark green leafy vegetable
Cruciferous and dark green vegetables have higher concentrations of vitamins and minerals such as calcium, iron and other disease-fighting phyto-chemicals compared to those veggies with lighter-colored leaves. Also dark green vegetables are rich in Vitamin E which are known to protect the body from pro-inflammatory molecules called cytokine.
The best source of this vitamin are kale, broccoli, spinach, collard and dark green vegetables.
8. Ginger
Contains pharmacological properties of anti-inflammatory and non-steroidal drugs. Also it contains antioxidant properties that help protects cells from inflammation.
You can add some ginger to soups, salad dressings, juices and smoothies.
9. Onions
Onions contain anti-inflammatory chemicals, such as the compound allicin and the phytonutrient quercetin which breaks down to produce free radical-fighting sulfenic acid.
10. Garlic
Garlic has been shown to work similarly to NSAID pain medications such as ibuprofen. They shut off the pathways that induces inflammation.
