Inflammation is the immune response of your body to fight off the infection and it’s is a health sign. However, when it might become extreme and go out of control also; and it is then when the cells, tissues, bones, and joints of your body are inflamed. Examples of inflammatory conditions are cancer, rheumatoid arthritis, heart disease, pulmonary infection, diabetes, obesity, etc. Your diet plays a quintessential role in managing the immune response of your body and therefore a healthy food choice would essentially serve the purpose.
Discover the anti-inflammatory foods from the upcoming content...
From the organic basket – fruits and vegetables
The reason why your doctor nags to eat fresh green vegetables and one fruit daily is – they protect you from various types of inflammations of your body, like cardiovascular disease, pulmonary inflammation, etc. To receive the desired health benefits, consume broccoli, spinach, carrot, beet root, bell peppers, tomatoes kale, collard green, and celery. Coloured foods and green vegetables are rich in fibres and phyto-chemicals which protect you from inflammation. Coming to fruits, blueberries, apples, Indian gooseberry (amla), avocadoes, papaya, plums, raspberries, oranges, and tart cherries have the strongest anti-inflammatory effect.
Your cooking oil matters a lot in protecting you from inflammation. Olive oil does the wonders on your cardiac functioning, brain and nerves. It’s completely devoid of trans-fat and it rich in omega-3-fatty acid which brings about the promising benefits. Other healthy choices include rice bran oil, canola oil, and walnut oil.
Yes, they are crucial for keeping inflammation at check. You can eat salmon, tuna, mackerel, sardines and trout at least thrice a week to experience the goodness. And again it’s the omega-3-fatty acid that does the wonder.
Herbs and spices
When you make the right selection of spices while cooking, you are simply doing a great job for your health. Spices that are uniquely anti-inflammatory in nature are turmeric, basil and cinnamon. Apart from that, make it a point to add ginger, turmeric, onion, and garlic while cooking your food for the same reason. They are blessed with numerous antioxidants which offer the necessary anti-inflammatory effect.
Green tea is enriched with flavones, chlorophyll, tannins and vitamins which have promising benefits in controlling over inflammatory response of your body. It can reduce risks of cancer, lower cholesterol and boost your cardiovascular health. Therefore, doctors strongly recommend substituting your daily dose of caffeinated beverages like black tea and coffee with green tea.
Nuts and grains
Almonds, walnuts, Brazil nuts, and pecans top the list when it comes to choosing anti-inflammatory nuts. You can munch on a handful of nuts daily to save the organs and cells of your body from inflammatory diseases. Apart from that, include pulses and grains like soya, whole grain oats and granola in your diet.
Low fat dairy
To get your daily dose of calcium, a certain portion of dairy is necessary. Make sure the milk you drink is free of cream i.e. skimmed and other dairy products like butter and yogurt are absolutely low in fat.
Written by: healthplus24.com team
Date last updated: May 27, 2014