Table of contents:
- What is inflammation?
- Foods to fight inflammation
- 1. Fish
- 2. Fruits
- 3. Nuts
- 4. Tea
- 5. Garlic
- 6. Ginger
- 7. Dark green vegetables
Inflammation is the cause of many musculoskeletal disorders. Without early treatment, this can lead to chronic inflammation. However, there are practical steps that can help reduce the level of inflammation. Starting from your diet, there are 7 foods recommended by nutritionists to reduce inflammation.
What is inflammation?
Inflammation is a phenomenon in which the body's immune response to healthy cells is damaged. Inflammation includes redness, swollen joints that can cause stiffness, and pain. There are chemicals that can reduce inflammation, called anti-inflammatory. Some of these chemicals are in our diet.
Foods to fight inflammation
1. Fish
Scientists point out that fish carries unexpected benefits for inflammatory disorders. Salmon is one of the right choices. Adding salmon to your diet with a variety of delicious recipes can increase omega-3 fatty acids. If you don't like fish, you can replace it with fish oil supplements. Talk to your doctor or pharmacist to recommend a dosage that is right for you.
2. Fruits
Fruits rich in anthocyanins such as tart cherries, raspberries and blueberries help the body to fight inflammation. They also contain large amounts of polyphenols (antioxidant compounds) to reduce the risk of infection. Researchers say that tart cherry juice can reduce inflammation by up to 50%, which is also said to improve athletes' performance without taking too many anti-inflammatory drugs.
3. Nuts
Nuts are a great source of healthy fats that help fight inflammation effectively. Almonds are rich in vitamin E, calcium and fiber. Walnuts have the highest concentration of omega-3 acidic plant-based acids. Other nuts like sunflower seeds and hazelnuts can be an alternative source because they are high in omega-3 acids. The daily diet incorporating nuts, fish, leafy greens and whole grains is popular in the Mediterranean. It is proven that this food combination can help avoid inflammation for at least 6 weeks.
4. Tea
Drinking a small glass of green or black tea also carries anti-inflammatory effects by adding antioxidants to your body. Green tea is considered the best choice. In May 2015, the International Journal of Rheumatic Diseases reported the superior anti-inflammatory effects of green tea when compared to black tea. Studies show that green tea helps reduce arthritis pain, as well as helps reduce the risk of heart disease and cancer.
5. Garlic
Although it causes bad breath after eating it, garlic brings many medicinal benefits. Apart from impulse anti-inflammatory properties, garlic also helps strengthen the immune system. Garlic is considered a supplement with the same function as NSAID pain medications (such as ibuprofen).
6. Ginger
Ginger is widely used in medicine. Ginger is also a spice with significant health benefits. The great anti-inflammatory properties of ginger help reduce joint pain caused by chronic inflammatory conditions, such as osteoarthritis and rheumatoid arthritis. Its anti-inflammatory effect is used in athletes after exercise to prevent inflammation.
7. Dark green vegetables
According to several studies, vitamin E plays an important role in protecting the body against inflammatory molecules called cytokines. Vitamin E can be found in dark green vegetables such as kale, spinach, broccoli, wasabi, and collard greens. This vegetable, especially in kale, is rich in sulfur which helps get rid of inflammation. Dark vegetables also have high concentrations of vitamins and minerals, such as calcium, iron, and disease-fighting phytochemicals.
It's not that difficult to fight inflammation by adding some of the nutrients recommended above. You can try mixing your food for a healthy diet. However, you should eat these foods in moderation and not in excess. Ask your doctor for the best advice.
x
