Inflammation is the body’s response to an external harmful stimulus. It is a protective response stimulated by the system. The symptoms are heat, pain, redness, swelling, and loss of function. It is considered a type of innate immunity.
Foods that combat inflammation
The components of the food that fight off inflammation are – antioxidants, minerals, and essential fatty acids. They should be consumed every day to fight inflammation.
Here are a list of foods that contain these compounds.
Green Leafy Vegetables
They are rich in antioxidants and help reduce cellular inflammation. They also contain flavonoids that possess anti-inflammatory properties. The vitamins A, C, and K found in green leafy vegetables have anti-inflammatory properties.
Chinese cabbage contains all the essential anti-inflammatory vitamins and minerals. Research has found that bok choy consists of over 70 anti-inflammatory phenolic substances. Bok choy can be made into a variety of dishes, owing to its versatility.
Celery has been found to have both anti-inflammatory and antioxidant properties. It helps control cholesterol levels, and blood pressure and thereby prevents heart disease.
Deep coloring of fruits and vegetables is indicative of its rich antioxidant content. Beets help in cellular repair. They are rich in magnesium and potassium which are both essential antioxidants. Magnesium is also essential for the body to properly process calcium.
This vegetable is known for its valuable nutritional properties. Broccoli is rich in vitamins, potassium, magnesium, flavonoids, and carotenoids. They are all extremely essential in fighting inflammation.
The flavonoid quercetin is known for its particularly strong anti-inflammatory properties. It is also known to have cancer-fighting properties. Blueberries are rich in quercetin.
Research has shown that blueberries slow mental decline associated with old age. Additionally, it also helps preserve motor and cognitive function.
Pineapple is rich in bromelain It is a digestive enzyme that is compared to quercetin in its importance.
Pineapple helps reduce the risk of heart disease. In fact, consuming pineapple daily has been compared to taking an aspirin every day. The fruit is also rich in phytonutrients that are found to battle many of the diseases seen today.
Salmon is rich in omega-3 fatty acids, which is an essential fatty acid that has numerous beneficial effects. Research has found that it helps reduce chances of cancer, arthritis, and heart disease.
Walnuts are rich in omega-3 and manganese. They help fight diabetes, arthritis, and heart diseases.
It contains essential lipids that help fight inflammation.
Turmeric contains vitamin B6 and manganese. Its active property is a substance called curcumin. Studies have shown curcumin to be much more effective than aspirin as an anti-inflammatory.
It can be consumed in any form – dried, fresh, or in supplemental forms. Ginger helps in the elimination of toxins from the body’s tissues.