What we actually need is a certain amount of inflammation, to act as a buffer to combat various infections attempting to enter the body. Inflammation can be caused by a variety of reasons, such as once a body part gets injured. As we age, inflammation can also become chronic and painful.
Inflammation can be caused by excess stress, a sedentary lifestyle, and a diet that’s loaded with processed foods.
If inflammation persists over time, it can lead to serious diseases such as diabetes, heart and cardio issues, arthritis, and Alzheimer’s.
Chronic inflammation can however be managed, by adding certain natural everyday anti-inflammatory foods into your daily diet.
8. Various Herbs And Spices
This is grandma’s original medicine cabinet. There are certain herbs and spices, known to combat chronic inflammation.
One that’s extremely beneficial is turmeric, which contains the substance curcumin, which helps reduce NF-kappa B. This is the key compound that triggers the inflammation process.
Another is fresh ginger, which for centuries has been used to reduce inflammation. Consuming it raw offers the best results, but it’s also effective in supplemental form or dried.
What ginger does is warms up the body, while breaking down and flushing out the accumulated toxins in the organs, while cleansing the lymphatic system.
7. Fresh Onions And Garlic
Not only does onions and garlic pack a flavor punch to any dish, they’re also known to be anti-inflammatory superstars, and this for good reason.
What garlic contains are organosulfur compounds, known to lower the production of unwanted substances in the blood that increases inflammation. Garlic is most beneficial when eaten raw.
What onions contain is a chemical known as flavonoid quercetin, which effectively helps inhibit the inflammation causing agents in the body, the ones which causes arthritis.
The most beneficial are shallots, red and yellow onions.
6. Garden Fresh Tomatoes
Along with fresh ripe tomatoes being an excellent source of vitamin C and potassium, perhaps the best benefit is the valuable antioxidant lycopene.
What lycopene contains are extremely high levels of anti-inflammatory properties.
Lycopene is particularly beneficial for reducing pro-inflammatory compounds, that causes several types of major illnesses.
The best way to maximize the tomato’s medicinal properties, is to cook them such as preparing fresh pasta sauce, which is found better than eating raw.
5. Fresh Fruit In Season
When it comes to fresh fruits that contain anti-inflammatory properties, there are a variety to choose from.
The most valuable are the berries, such as blueberries, strawberries, blackberries, and raspberries.
What they’re rich in is antioxidants known as anthocyanins, which reduces inflammation and the risk of disease.
Certain citrus fruits are beneficial, such as oranges, lemons, grapefruits, and limes, as what they contain are flavonoids.
What this compound is capable of is neutralizing free radicals, which can potentially prevent tumor cells from growing.
What’s also singled out is fresh pineapple, as what it contains is the enzyme bromelain.
Bromelain is known to reduce inflammation for those suffering from knee osteoarthritis, carpal tunnel syndrome, and rheumatoid arthritis.
4. Fresh Fatty Fish
The most beneficial fresh fatty fish includes anchovies, salmon, sardines, tuna, and herring. All which are extremely rich sources of omega-3 fatty acids.
What health experts claim is omega-3 reduces both C-reactive protein (CRP) and interleukin-6, which are inflammatory substances found in the body.
What studies prove is those who has chronic back and neck pain, and has consumed omega-3 fatty acids, all experienced less pain.
For best results, what’s recommended is eating a variety of fresh fatty fish at least twice per week, along with taking supplements.
3. A Variety Of Nuts And Seeds
What’s known is nuts and seeds are rich sources of protein and omega-3 fatty acids, along with containing other valuable anti-inflammatory properties.
Walnuts for instance, are extremely high in juglone, which is a hard to find antioxidant, which rids of pro-inflammatory free radicals.
There are certain seeds such as chia, which offers superior anti-inflammatory properties.
Most seeds also contain a variety of vitamins and minerals, along with essential fatty acids such as alpha-linolenic and linoleic acid.
What they’ll do is reverse inflammation, regulate bad cholesterol, and lower blood pressure.
2. Dark Green Leafy Vegetables
What eating plenty of vegetables, other than its obvious benefits, does is fights inflammation, especially the dark leafy ones such as kale, spinach, and Swiss chard.
These food sources are extremely rich in vitamin E, where some health experts claim may be one of the keys to protecting the body against pro-inflammatory molecules, known as cytokines.
There are others such as broccoli, which is another valuable green that fights inflammation.
This particular veggie is found to be an excellent source of sulforaphane, which is an antioxidant that battles inflammation. What it does is reduces levels of cytokines and NF-kB in the body.
1. (EVOO) Extra Virgin Olive Oil
What pure EVOO contains are valuable levels of polyphenols and omega-3, which has proven to provide anti-inflammatory along with antioxidant benefits.
One valuable polyphenol is oleocanthal, which is found to inhibit inflammatory enzymes. This similar to how over the counter medication ibuprofen, does.
Along with its anti-inflammatory properties, extra virgin olive oil is also considered to be extremely heart healthy.
What it contains are high levels of oleic acid, which has proven to help lower blood pressure, reduce LDL the bad cholesterol, while increasing HDL the good cholesterol.