When we think of the diseases that afflict our society, such as arthritis, heart disease, diabetes, hypertension, asthma, inflammatory bowel disease, we realize that are necessary changes to lifestyle in the long term. What might not be so obvious is the common denominator related to all of them: the inflammation is the basis of most diseases.
Addressing the inflammation with anti-inflammatory foods, not only the symptoms of these diseases can be alleviated, but it could also cure the same diseases.
Anti-inflammatory foods can transform your health
The inflammation is not necessarily a bad thing. When the body is injured or ill, the immune system kicks in, leading the army of the lymphatic system of white blood cells in the zone of interest, by increasing blood flow.
When the immune system begins attacking healthy body tissue, it is in front of an autoimmune disease. This is the case of arthritis and fibromyalgia, the celiac disease and irritable bowel disease. For diseases that are not autoimmune, inflammation can still play an important role when the body is constantly trying to heal the tissues in a given area.
The anti-inflammatory diet
When speaking of inflammation, it becomes vital to rethink our typical diets. While the diet modern today can provide a convenient protection from deficiencies of micro and macronutrients, the overabundance of calories and macronutrients that make up our diet can lead to increased inflammation, to reduce infection control, to increase the rate of cancer and the risk of allergies.
The Mediterranean diet includes plenty of fresh fruit and vegetables, little or no red meat, no chemicals or additives in meat and plenty of foods containing omega-3.
If we look at anti-inflammatory components of certain foods and herbs, we can see how this type of diet is associated with reduced inflammation. Among the many compounds found in fresh produce, some general categories prove beneficial when attacking inflammation.
There is no doubt that the search for a diet healing begins with an extensive menu of vegetables, fruits, meats and wild sprouted seeds rich in omega-3.
You may also like to read another article on BestAntiBiotic: The importance of a correct food combination
The top 10 of the anti-inflammatory foods
Small gradual changes are generally more sustainable, easier because the body adapts and there may be less likely to return to old habits. Here are the foods that best help to fight inflammation …
1) Green leafy vegetables: Fruits and vegetables are rich in antioxidants that restore cellular health, as well as flavonoids, which are anti-inflammatory. The chard has an extremely high amount of antioxidants, vitamin A, C and K, which can protect the brain against oxidative stress caused by free radical damage. Eating beets can also protect against deficiency of vitamin K.
2) Celery: Celery benefits include both the antioxidant capabilities that the anti-inflammatory properties, which help to improve the level of blood pressure and levels of cholesterol, as well as prevent heart disease. The seeds of celery have significant health benefits, as they help to reduce inflammation and to fight bacterial infections. It is an excellent source of potassium, as well as antioxidants and vitamins.
3) Beets: An indicator of a chock full of antioxidants food is its intense color and beets are a prime example. They fight to repair cellular damage caused by inflammation. The antioxidant Betalain gives them color and is an excellent anti-inflammatory. Repair the cells and increase your potassium levels to combat inflammation. Beets also contain a bit of magnesium and a magnesium deficiency is strongly linked to inflammatory conditions.
4) Broccoli: They have a high content of potassium and magnesium, of essential vitamins, flavonoids and carotenoids. These work together to reduce oxidative stress in the body and to help battle for both the chronic inflammation that for the risk of developing cancer.
5) Blueberries: An antioxidant, in particular, distinguishes itself as particularly strong against inflammation, and this is quercetin. Found in citrus fruits, olive oil and dark colored berries, quercetin is a flavonoid that fights inflammation and even cancer.
6) Pineapple: Bromelain is a digestive enzyme that is found ananas. Has immunomodulatory capabilities, that is, it helps regulate the immune response that often causes inflammation. Pineapple also helps improve heart health thanks to the powerful effects of bromelain, that can fight blood clotting. The Pineapple benefits are due to its high intake vitamin C, vitamin B1, potassium and manganese, as well as other special antioxidants that help prevent disease. Pineapple is rich in phytonutrients that work to reduce the symptoms of certain diseases.
7) Salmon is an excellent source of essential fatty acids, considered one of the best foods rich in omega-3. The omega-3 are the most powerful anti-inflammatory substances, reduce inflammation and can help reduce the risk of chronic diseases, such as heart disease, cancer and arthritis. The omega-3 fatty acids are highly concentrated in the brain and are important for memory, cognitive performance and behavioral function.
8) Coconut oil: The high levels of antioxidants found in virgin coconut reduce inflammation and arthritis. Since coconut oil benefits include fighting free radicals with its high levels of antioxidants, it is a leading natural treatment for osteoporosis.
9) Chia seeds: They offer both omega-3 that omega-6, which should be consumed in a balance between them. The Chia is an antioxidant, it has a great anti-inflammatory potency, contains essential fatty acids linoleic and alpha-linolenic acid, mucin, strontium, vitamins A, B, E and D, minerals, sulfur, iron, iodine, magnesium, manganese, niacin, thiamine. Regulates cholesterol and lowers blood pressure.
10) Cucumbers: A good solution, refreshed, and tasty, can be a salad of cucumbers. Why this choice? Cholesterol-free and low-calorie, help eliminate toxins, thanks to their diuretic effect. Accelerate the mechanisms of metabolism and, in the case of diabetes, regulate blood sugar levels, fighting obesity and complications related to it.
Inflammatory foods to avoid
Excess and without the balance of omega-3, omega-6 fatty create inflammation in the body.
The refined sugars and carbohydrates are the main culprits of the cause of the inflammation. Limiting refined grains is an important factor in an anti-inflammatory diet. Whole grains should replace refined carbohydrates.
Establish a regular routine of physical activity can help prevent systemic inflammation. An active life fed by fresh foods, anti-inflammatory, it is essential to live without inflammation.Tags: anti-inflammatory food