In my previous article I talked about acute and chronic inflammation and the foods that you should avoid to recover from inflammation. I will put the link to that article below; give it a quick read if you haven’t read it.
Today I'm going give you list of anti-inflammatory foods with crazy powerful healing benefits these foods are provided by researchers at the University of South Carolina.
They have scored food and food components on how these food affect levels of inflammation, based on a review of studies relating to diet and inflammation.
Inflammation in the body can lead to ill health and eating to avoid chronic inflammation promotes better health and can ward off disease conditions.
May be at the root cause of many serious illnesses are carbohydrates, fat, cholesterol and they most likely to encourage inflammation. While magnesium,beta-carotene, vitamins A.B,C, D and E, fiber, omega-3 fatty acids, turmeric and tea are the strongest anti inflammatories.
So let's get started on top anti-inflammatory foods with powerful healing benefits:
Chia Seeds:
Chia seeds are a truly a super food they are members of the mint family, but they taste totally neutral this makes them a very versatile food.
Chia seeds have been used in ancient cultures for many medicinal purposes such as helping to ease joint pain and digestive issues.
Omega-3 fatty acids are one of the most powerful anti-inflammatory components in nature as well as being great for the brain; did you know that chia seeds contain more omega-3 fatty acids by weight than any other foods, these tiny seeds are also a complete protein meaning that they contain all essential amino acids that your body cannot synthesize on its own and must get from food.
Wild fish:
Wild fish such as salmon contains anti-inflammatory omega-3 by the way wild is better than farmed and it also is known to help numerous ailments. Try and incorporate oily fish into your diet twice weekly if you don't like fish try a high quality fish supplement.
Turmeric:
Turmeric has a peppery warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger. It is best known as one of the ingredients used to make curry and it also gives bright yellow color.
It comes from the root of the curcuma longa plant and as a tough brain skin and a deep orange, has long been used as a powerful anti-inflammatory in both the chinese and indian systems of medicine turmeric was traditionally called Indian saffron because of its deep yellow orange color.
It has been used throughout history as a condiment healing remedy.
Ginger:
Ginger contains very potent anti-inflammatory compounds called gingerol, these substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experienced reductions in their pain levels and improvements in their mobility when they consume ginger regularly.
Garlic:
Beat inflammation by eating garlic, it has anti-inflammatory properties one study identified four sulfuric compounds in garlic that help cut inflammation people who suffer from autoimmune diseases might be helped by including garlic in their diets.
Broccoli:
Studies show that sulforaphane a compound in broccoli and other vegetables may block enzymes linked to joint destruction and inhibit inflammation.
Broccoli is abundant in vitamin K; which in high amounts may slow the progression of osteoarthritis according to research funded by the Arthritis Foundation of Boston University School of Medicine.
Dark leafy greens:
Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules; one of the best sources of this vitamin is dark green veggies such as spinach, kale, broccoli.
Greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals like calcium and iron than those with lighter colored leaves.
Extra-virgin olive oil:
Olive oil contains a natural anti-inflammatory agent and may be partly responsible for the low levels of heart disease among those following a Mediterranean diet use it for cooking instead of butter or vegetable oil.
Grapes:
The antioxidant found in the skin of grapes, red wine and peanuts also fights inflammation in cancer. Drinking grape juice may lower inflammatory markers in the blood of people with stable coronary artery disease according to a study published in the 2004 journal thrombosis and vascular biology.
Flaxseed:
Just two tablespoons of grain flaxseed contain more than a 140% daily value of the inflammation reducing omega-3 fatty acids than any other plant food on the planet.
Papaya:
It's a great inflammatory agent papaya contains papain a protein along with other nutrients such as vitamin C any papain helps to reduce inflammation and improves digestion.
Apple peel:
Apple peels are very rich in polyphenols and flavonoids that have been shown to have potent antioxidants and anti-inflammatory effects and to improve joint health in human clinical studies.
Blueberries:
Blueberries not only reduce inflammation, they can protect the brain from aging and prevent diseases such as cancer and dementia.
Aim for organic because pesticides are hard to wash away due to their size.
Tea:
Especially green everybody knows the green tea is a great antioxidant. But how many people actually know the benefits of green tea to their full extent this amazing beverage has anti-cancer properties, it can lower the levels of bad cholesterol, it can prevent cardiovascular disease and it can also fight infections.
Moreover green tea is mild anti-inflammatory effects as well and it can help those who suffer from rheumatoid arthritis.
So what's the secret?
The high amounts of catagen and polyphenols which make green tea such a powerful antioxidant; the Chinese and Japanese people consume green tea on a regular basis this is why they have considerably lower heart disease rates compared to other people.
Sweet potatoes:
The biggest anti-inflammatory benefits that come from sweet potatoes are because of their high amounts of antioxidants mainly beta carotene, alpha tocopherol and ascorbic acid. Studies have begun to show that these particular antioxidants may protect against the development and progression of knee osteoarthritis.
Cinnamon:
Cinnamon is a popular spice often used to flavour baked treats, but cinnamon is more than just an additive in our cakes. Studies have proven that the spice has anti-inflammatory properties which could help to ease swelling. Keep a good supply of cinnamon on hand and sprinkle it on your coffee or tea and on top of your food.
Greens:
Greens such as kale, spinach and Swiss chard are full of nutrients to ward off inflammation symptoms these greens contain powerful antioxidants as well as flavonoids, and vitamin C which will help in cellular damage recovery and tissue injury, try your greens cooked or raw and don't be afraid to fill your plate up.
*Asian mushrooms:
These mushrooms contain compounds that enhance immune function, however you should never eat them raw. And limit the amount you eat of common commercial button mushrooms.
Nuts:
Nuts are known for their anti-inflammatory nature but some are better for you in this regard than others. Consider almonds which consistently make lists of foods that can help with inflammation, cashew nuts are another good choice and walnuts
specifically help with rheumatoid arthritis the great thing about most of these nuts is that they're very versatile making a great between-meal snack or adding flavor to any main dish or side dish.
It's typically quite easy to start eating more of them by simply being more aware that they can help you with anti inflammatory conditions.
Avocado:
Avocados have a knack of making it into several healthy food lists it can add another feather to its cap by being in an anti-inflammatory food list as well the healthy fats it contains making a great choice for losing weight and fat loss.
It is helpful if you're concerned about inflammation maintaining a healthy weight is important as it helps to keep inflammation under control and avocado can be of assistance in this department not to mention they taste great and can be added to just about any meal even as a side garnish.
Hemp:
Hemp seeds are classified as super food but hemp seeds have the credentials to back up that claim in fact no other plant-based food is such a perfect ratio of all the essential amino and fatty acids in such an easily digestible form for human consumption as the hemp seeds.
Their notoriety as a superfood comes primarily from the significant amount of alpha linolenic acid and gamma linolenic acid they contained in.
These hemp seeds help to combat chronic inflammation and even the effects of premature aging.
Cayenne pepper:
Hot Chili Peppers have been praised for their health benefits since ancient times all chili peppers contain natural compounds that gives the spicy fruits their anti-inflammatory properties it is long been used as a digestive aid as well.
However recently it has been shown to ease pain associated with arthritis and headaches chili peppers are widely considered to be a powerful anti-inflammatory spice so be sure to include a dash of cayenne in your next dish number.
Kelp:
It contains fucoidan a type of complex carbohydrate it is anti-inflammatory, anti-tumor, antioxidant a few studies on fucoidan in recent years have found promising results to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to reduce fat absorption and promote weight loss but make sure you get only organic kelp harvested from unpolluted seas.
Tart cherries:
Studies show that these delicious tart sweet cherries can reduce pain from arthritis and post exercise soreness. One study showed the fruit as the highest anti-inflammatory content of any food.
Look for tart dried cherries and tart, cherry juice, add tart cherry juice to breakfast smoothies or sprinkle dried tart cherries over your morning bowl of oatmeal or yogurt.
Finally I would like to say the anti-inflammatory diet is not a diet in the popular sense and it is not intended as a weight-loss program. Although people do lose neither weight on it nor is it an eating plan to stay on for a limited period of time.
Rather it's a way of selecting and preparing foods based on the scientific knowledge of how they can help your body maintain optimum health along with influencing inflammation this diet will provide steady energy and ample vitamins, minerals, essential fatty acids, dietary fiber and protective nutrients.
That’s it for this article I will talk to you in the next; make sure you comment what article you want to see especially in the world of ketosis, fasting and anything that we can capitalize on feeling our best and optimizing our brains our bodies.
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