Anti-Inflammatory Foods for Everyone
If your body experiences an injury or gets an infection, it gives an immediate immune response in form of an inflammation. As long as it is under control, inflammation is essential to healing. But if it gets loose, it may cause significant inconveniences or even damage the body, e.g. as in case of rheumatoid arthritis. However, there is a tasty way to curb inflammation and prevent or at least reduce pains. Take a look at the list of anti-inflammatory foods we prepared for you and consider including some or all of them into your daily eating plan.
Salmon, tuna, mackerel or, simply put, fatty fish is loaded with high omega-3 fatty acids which have been proved to produce an anti-inflammatory effect. Including fish cooked in a healthy way (baked or boiled) into a few of you weekly meals will also reduce the risk of getting a heart-related disease. Fancy trying a new dish with a taste of Mediterranean sun? Cook this amazing Sicilian Tuna Bruschetta recipe! If you do not enjoy the taste of fish, you can always get the required fatty acids from fish-oil supplements.
Switching from refined to whole grains also helps to ward off inflammation, as the increased amount of fiber in whole grains is known to reduce levels of C-reactive protein, which is related to inflammation. Be careful, though, to avoid whole grain foods with high sugar content.
Dark Leafy Greens and Vegetables
Vitamin E contained in dark leafy greens and vegetables is one of the key agents protecting the body from pro-inflammatory molecules called cytokines. Try cooking this Whole-Wheat Pasta with Chicken and Kale Sauce if you want to enjoy the benefits of two anti-inflammatory ingredients in a single serving!
Bright purple beets literally scream about their rich antioxidant content: they reduce inflammation, ward off cancer and heart diseases. If you can’t think of a way to include beets into your eating plan, try cooking this Beet and Orange Salad with Arugula and Ricotta – it is super easy and delicious!
Garlic and Onions
Pungent garlic not only helps to boost your immunity, but produces an ibuprofen-like effect on pain. Onions contains a number of anti-inflammatory chemicals like quercetin and allicin; the latter breaks down to produce sulfenic acid known for its free radical-fighting properties.
Cooking with Garlic and Onions:
Fruit and Berries
Fruit can help reduce inflammation, because they are low in fat, but rich in fiber. Berries, in particular, contain lots of antioxidants called anthocyanins, which is reflected in their bright color, and anthocyanins are powerful anti-inflammatory agents. Red raspberry, for example, has been proved to prevent arthritis in animals; blueberries reduce the risk of intestinal inflammation and ulcerative colitis. But tart cherries have the strongest anti-inflammatory effect of all foods: research shows they ward off inflammation in lab rats’ blood vessels, help athletes improve their performance and reduce the necessity of taking anti-inflammatory medication. However, tart is the key word here – sweet cherries are far less beneficial.
Cooking with Fruit and Berries:
There are more foods with similar properties (like low-fat dairy, olive oil, peppers, tomatoes, ginger, turmeric, etc.), but we took on the responsibility to remove the dubious ones (those that can be beneficial to one person and harmful to another) and give you the list of fool-proof anti-inflammatory foods that will surely work towards the improvement of your health!