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Inflammation is vital to the healing process. When the human body reacts to a wound or injury, inflammation is a response that is triggered by the body’s immune system. It begins with a slight irritation caused on the skin that has been exposed to injury. Then, there is discharging of pus, which is followed by granulation where tissue is formed in the wound.
Hence, inflammation is not all bad; it’s necessary in some cases. However, chronic, low-grade inflammation makes one more prone to diseases and premature aging. You can fight such inflammation by keeping stress levels down, exposing the body to ample sunlight and incorporating the following 10 foods in your everyday diet:
Fatty fish is considered an anti-inflammatory foodand the various fish comprise of salmon,mackerel,tuna,andsardines. If you require protein intake, red meat is a bad option mostly because it is high in cholesterol and salt quantities, all of which can cause inflammation. Fish, on the other hand, ensures sufficient protein intake by the body and comes equipped with omega-3 fatty acids. These fatty acids are used to help treat inflammation.
Next up, your routine diet must include good oils from the likes of virgin olive oil, grape seed oil, andavocado oil. Olive oil is also considered a superfood when it comes to cooking, and if you are using fat to cook food, why go for vegetable oil anyway? Virgin olive oil is rich in antioxidants such as oleic acid and omega-9 fatty acids that can be used to fight inflammation.
If olive oil does not suit your diet, you can switch to avocado oil that can be used in salads and for cooking purposes. It can treat inflammation and is good for the heart and brain too!
Among fruits, you have a variety of options to choose from such as cherries, grapes, berries, strawberries, andoranges. At least one of these has got to be your favorite! Fresh fruits come equipped with antioxidants that can ward off inflammation and other diseases. For instance, cherries are good for chronic pain, grapes can be consumed to stay away from heart risks, obesity, anddiabetes, and berries boost metabolism, allowing you to manage your weight better.
If you are fond of untimely munching, treat your taste buds to walnuts, almonds,and hazelnutsinstead of consuming sugary snacks. Sugar can be harmful in manifold ways, but with a regulated consumption of nuts, not only can you cut down on excessive sugar, but you can fight inflammation too. The nuts mentioned here are rich in omega-3 fatty acids that are used to treat inflammation.
Chocolate, especially dark chocolate, has anti-inflammatory properties. Cocoa contains antioxidants that may be used to fight chronic pain and inflammation. With dark chocolate, you are getting as much as 70 percent of cocoa. Cocoa has also been widely used to reduce the risk of heart diseases. Drinking cocoa helps improve blood flow and can reduce lipid levels in post-menopausal women with its abundant supply of flavanols.
Now for the vegetablesection, broccoliis a rich source of calcium and vitamin C. It is also called the nutritional powerhouse owing to its recommended use to treat several diseases. It may be consumed to provide the body with beta-carotene, vitamin B folate, andkaempferol to fight inflammation. If you have digestive issues, make sure to steam broccoli, just toss a few pieces into a salad, and you are good to go!
Here’s another green, but this time a wholesome and fulfilling fruit that can provide you with the much-needed nutrients to combat inflammation. Avocados are rich in monounsaturated fats, potassium, magnesium, andfiber – all of which are necessary to get rid of inflammation and other diseases such as cancer. Additionally, avocados have been used by health-conscious individuals to achieve that perfectly toned body by getting rid of unwantedfat.
8. Green Tea
We have all used green tea to boost metabolism and lose a few extra pounds, but green tea can do much more! It comes equipped with antioxidants that help the body get rid of unwanted body fats while healing inflammation. The many antioxidants found in green tea can be used to treat conditions like Alzheimer’s, cardiovascular diseases and cancer. If you are not a fan of its bland taste, try adding a few drops of lemon for enhanced flavor. A combination of green teaand berries can be your optimal remedy for inflammation!
As previously discussed, substitute fish for the essential protein intake rather than using red meat. If not fish, beanscan be the perfectsupplement for proteins. One cup of beans measure about 15 grams of protein, so you have something more affordable than fish and red meat to fulfill the protein requirement of the body. Beans provide fiber, phytonutrients and folic acid that may be used to treat inflammation. Your body gets an extra dosage of magnesium, iron, zinc, and potassium by consuming beans.
Garlic has been widely used to treat swollen joints, cold and a few other illnesses. It comes equipped with sulfur compounds that strengthen the immune system against disease and any sort of minor or major illness. Sulfur compounds are anti-inflammatory, and thiacremonone has been used to treat arthritis. Thiacremonone is one sulfur compound that garlic comesadorned with. Thus, use garlic as part of your everyday meal and knock out inflammation.
These top 10 foods may be incorporated into your daily diet to treat inflammation and a whole lot of other diseases such as heart risks, cancer, andarthritis. These foods come equipped with nutrients that your body requires in order to stimulate the immune system so that all bacteria and viruses can be exterminated before they cause irreversible damage to organs within. Start with the bare minimum, and you will see the results in no time!