Foods That Fight Inflammation List – Inflammation is the cause of many musculoskeletal disorders. Without early treatment, this can lead to chronic inflammation. However, there are practical measures that can help reduce the level of inflammation. Starting from your meal menu, there are foods recommended by nutritionists to reduce inflammation.
Inflammation is a phenomenon in which the immune response to healthy cells is damaged. Inflammation includes redness, swollen joints that can cause stiffness, and pain. There are chemicals capable of reducing inflammation, called anti-inflammatories. Some of these chemicals are in our food.
Foods That Fight Inflammation
There are many choices of natural anti-inflammatory foods with their respective properties that are beneficial to the body. The main concept is to replace foods with too high sugar content or processed foods with healthier, more nutritious foods.
Fish
Scientists point out that fish bring unexpected benefits to inflammatory disorders. Salmon is one of the right choices. Adding salmon to the meal menu with different types of delicious recipes can increase omega-3 fatty acids. If you don’t like fish, you can replace it with a fish oil supplement. Talk to your doctor or pharmacist to recommend the right dosage for you.
Berries
The next Foods That Fight Inflammation are berries. Berries such as strawberries, blueberries, raspberries, and blackberries have always been a mainstay because of the high antioxidant content in them, namely anthocyanins. People who consume fruits rich in antioxidants will produce a more NK (natural killer) cells than those who do not.
Broccoli
This vegetable is also one of the natural anti-inflammatory foods. Eating broccoli can even reduce the risk of cancer and heart disease. All of this happens thanks to the content of sulforaphane, an antioxidant that suppresses the level of cytokines and NF-kB causing inflammation.
Almonds
The next Foods That Fight Inflammation are almonds. Almonds are a good source of monounsaturated fats, vitamin E, and manganese. These nuts are also a source of magnesium and vegetable proteins. In a study, eating almonds has been linked to a reduced risk of developing cardiovascular disease.
Almonds are also very filling. So even though its caloric content is higher than other anti-inflammatory foods, almonds can still help you lose weight.
Avocado
Avocados are rich in monounsaturated fats that are healthy for the heart. Avocados are also an excellent source of magnesium, fiber and potassium. Just eating half an avocado can increase your daily intake of vitamin C, A, E, and B-complex.
Turmeric
Turmeric is not only a kitchen seasoning used for food flavoring ingredients. Turmeric has long been used as a traditional herbal medicine, even as an anti-inflammatory drug used by Chinese and Indians. Turmeric turns out to have a natural antiseptic and curcumin, which is potent as an anti-inflammatory compound.
Sweet potatoes
Sweet potatoes are traditional foods that can also be used as a staple food rich in carbohydrates. In addition, sweet potatoes also contain anthocyanins that have anti-inflammatory properties to ward off various diseases and flavonoid substances that can reduce inflammation.
Shiitake mushrooms
Shiitake mushrooms are native to the East Asia region, which is consumed as food as well as medicine. This fungus has antibacterial, anti-inflammatory that can cure stomach problems and also antioxidants that are beneficial for the body.
Nuts
Red beans, black beans, and soybeans are anti-inflammatory food sources derived from vegetable proteins and contain minerals, B-complex vitamins, and vitamin K. These nuts also contain fiber and polyphenols that act as antioxidants. Research shows that these nuts can provide health benefits and help prevent some types of heart disease, diabetes, and high blood pressure, as well as certainly reduce inflammation.
Kale
This vegetable is a source of vitamins A, C, and K, also contains calcium, iron, magnesium, potassium, and vitamin C, but is low in sodium. Kale is also low in calories, but contains little fiber. Other ingredients are lutein and zeaxanthin, which are associated with vitamin A which can help lower the risk of cataracts. In addition, lutein can help prevent atherosclerosis.
Read also:
Anti Inflammatory Diet: Definition, Foods To Eat and Not To Eat, Benefits, and How Does It Work
