Anti-Inflammatory Diet for Minimizing the Inflammation!
Inflammation is the body’s protective response to inflammation, injury or infection. However, chronic inflammation can easily be aggravated by excess weight and the foods we eat. Fat tissue secretes chemicals and body hormones, which causes and increases irritation. Foods that increase blood sugar even increase this. This includes refined sugar, high glycemic starches, improved white flours and saturated fats. Therefore, when it is intended to reduce swelling, an anti-inflammatory diet is crucial.
Avoid unhealthy foods, high fats, fast foods and sugars. A diet rich in vegetables, low in carbohydrates and saturated / trans fats promotes anti-inflammatory properties.
Inflammation and Disease:
Research evidence suggests that many diseases and complications are caused by inflammation. In some cases, this helps in the development of diseases. It is only lately that people began to see inflammation in a different way. Traditionally, inflammation is associated with wounds inside or outside the body. Now, experts say it can happen even without the presence of wounds. Inflammation can have a systemic effect inside the body.
“Inflammation has already been associated with stress, lack of exercise, poor diet, exposure to toxic substances and poor environmental conditions”.
List of Anti-Inflammatory Foods to Take to Your Diet:
When you start making your own list of anti-inflammatory foods, be sure to include in your consideration the presence of turmeric, ginger, bromelain, boswellia, quercetin and rutin extracts. These ingredients are currently under investigation for the possibilities of curing diseases. Some foods are rich sources of anti-inflammatory substances. The good thing about this is that these foods do not cause negative side effects such as those experienced by people taking steroids, ibuprofen, pain relievers and other similar anti-inflammatory medications. For example, anti-inflammatory creams, when used for a long time, can be toxic to the body and can cause gastrointestinal problems. For a safer anti-inflammatory treatment, here is a list of foods to consider:
Turmeric contains curcumin, a substance that can relieve arthritis symptoms such as inflammation and pain. The yellow part of turmeric is what is doing the job of controlling swelling and pain. That is curcumin. Turmeric has two other main ingredients that are being examined for the same anti-inflammatory properties.
Ginger tea would be an effective anti-inflammatory ingredient, since it can suppress the synthesis of prostaglandins. If you are interested in knowing more, ginger is particularly known for inhibiting cyclooxygenase-1 and cyclooxygenase-2, two enzymes in the body that work in the production of prostaglandins.
Boswellia is a tree gum resin whose active ingredient called acetyl-11-keto-β-boswellic acid (AKBA) is able to bind and disable the inflammatory enzyme 5-lipoxygenase. This inflammatory enzyme is responsible for the swelling that occupies a prominent place in cardiovascular problems, respiratory problems, allergies and joint pain.
If you like to eat pineapples and drink their extracts, it is very likely that you are ingesting large amounts of Bromelian, a powerful anti-inflammatory approved in Germany for medical use. The German government has allowed the use of Bromelian for the treatment of swelling and inflammation of the nose and / or breasts after surgery or injuries.
5. Quercetin and Routine:
Red onions, apples, red wine, green tea, blueberries, cherries and fennel are just some of the rich sources of quercetin. Quercetin is being used by many to control prostrate inflammation. Other diseases that are investigated to determine if they can benefit from quercetin are hardening of the arteries, heart disease, viral infections, blood circulation problems, hay fever, asthma, gout, diabetes and cataracts. Quercetin is one of the components released by another powerful natural anti-inflammatory substance called Routine. The routine is used to treat microangiopathy, varicose veins and hemorrhoids. It is also useful in the management of capillary fragility and venous edema. Also called rutoside, the routine can be obtained from peels of citrus fruits, berries, blueberries, blackberries, asparagus and buckwheat.
6. Omega-3 Fatty Acids:
They are healthy fats that reduce swelling. Really good sources of omega-3 fatty acids include salmon, herring, mackerel, sardines, anchovies, trout, boiled eggs, flax seeds, nuts, seaweed and soybeans. Fish oil supplements are accessible as an additional source of omega-3 fatty acids.
7. Olive Oil:
Olive oil contains mono-saturated fats, which are healthy and balanced, and help reduce blood sugar. In addition, it is an antioxidant because it contains polyphenols, which protect the heart and blood vessels from irritation.
Garlic is an anti-inflammatory that controls blood glucose and fights infections. Fresh garlic can be added to a large number of dishes, but a garlic supplement is also offered.
9. Green Tea:
Green tea has anti-inflammatory and antioxidant substances, which decrease inflammation. One cup of green tea a day can substantially decrease the danger of heart disease and cancer and decrease inflammation.
Walnuts have anti-inflammatory properties and healthy fats. Almonds, hazelnuts, nuts and sesame seeds should be consumed daily in small amounts.
11. Fruits and Vegetables:
Fruits and vegetables are full of vitamins, minerals, fibers and antioxidants that represent anti-inflammatory to minimize inflammation and pain. Photochemical in fruits and vegetables reduce the danger of diseases and improve a healthy and high functioning body. Although, nightshade vegetables such as potatoes, tomatoes and eggplants, can easily create swelling and discomfort in some people due to the chemicals they contain. However, all additional fruits and vegetables have the reverse anti-inflammatory results. Whole, vibrant and vibrantly colored fruits should be included in the anti-inflammatory diet. Some of these fruits and vegetables include spinach, lettuce, broccoli, cauliflower, Brussels sprouts, kale, seaweed, sweet potatoes, peppers, shiitake mushrooms, cherries, strawberries, blueberries, papaya, lemons, grapefruit, pineapple and much more.
12. Other Anti-Inflammatory Foods:
Apart from those mentioned above, there are still many sources of meat and plants for anti-inflammatory substances. Anti-inflammatory fats are highly recommended, such as wild salmon, nuts, hemp seed, flaxseed, anchovies, herring and sardines. These foods are rich in omega-3 fatty acids. Foods high in carotenoids should also be included, such as vitamins K and E. Examples of this group are garlic and peppers. Grain beef has better anti-inflammatory properties than grass beef. In addition, organic pasteurized eggs have more potent anti-inflammatory acids than farm-produced eggs. You need to choose the protein sources of your diet.