Know your Anti-inflammatory foods!?
We have spoken about process of Inflammation & foods that cause inflammation in last #WellnessWednesday section…
We saw that Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and many serious diseases.
So today let’s find out foods that reduce inflammation. These are called Anti-inflammatory foods. If you have a condition that causes inflammation, it may help to change your eating habits.
Here are 13 anti-inflammatory foods.
Veggies: Go for variety and lots of color. Research shows that vitamin K-rich leafy greens like spinach and kale reduce inflammation, as do broccoli and cabbage.
Peppers: Chili peppers and bell peppers are rich in vit C, quercetin, sinapic acid, ferulic acid, and other antioxidants with strong anti-inflammatory effects.
Mashrooms: Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential.
Tomatoes: Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.
Beans: They’re high in fiber, plus they’re loaded with antioxidants and other anti-inflammatory substances.
Fruits: The substances that gives fruits like Avocadoes, cherries, strawberries, blueberries, raspberries, and blackberries their color. And huge amounts of antioxidants in these fruits act as anti-inflammatory.
Grapes: Several plant compounds in grapes, such as resveratrol, can reduce inflammation. They may also reduce your risk of several diseases including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.
Whole grains: Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.
Nuts: They have a healthy kind of fat that helps stop inflammation. (Olive oil and avocados are also good sources.) Stick to just a handful of nuts a day, or otherwise the fat and calories will add up.
Fatty fish: Put it on your plate at least twice a week. Salmon, tuna, mackerel, anchovies and sardines all have plenty of omega-3 fatty acids, EPA & DHA which fight inflammation.
Herbs and spices: They add antioxidants (along with flavor) to your food. Turmeric, found in curry powder, does this with a strong substance called curcumin. And garlic curbs your body’s ability to make things that boost inflammation.
Green Tea: Green tea’s high EGCG content reduces inflammation and safeguards your cells from damage that can lead to disease.
Dark chocolate: Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce your risk of several diseases.
Do your best to keep inflammation in check by choosing from a wide variety of delicious foods mentioned above.