Consuming anti-inflammatory foods is one of the best ways to naturally control or reduce inflammation in the body. The most obvious advantage is the absence of side-effects that other medications often have. By planning your eating habit based on this diet, it will also eliminate the effect of pro-inflammatory foods that provoke or cause inflammation. Here are the top 5 types of essential foods suitable for this diet.
Generally, foods that possess anti-inflammatory properties can be divided into 5 categories. They are:
1. Omega-3 Fats
These are the kinds of foods that fight inflammation response, especially in our joints and cartilage, as a result of consumption of foods with high content of saturated fats (e.g. hydrogenated oils, butter, etc). Omega-3 fats are found in flaxseeds, walnuts, cashew, olive oil, salmon, tuna, sardine, herring and other oily fish or cod liver oil.
2. Antioxidant properties
Foods high in antioxidants help fight inflammatory effects of free radicals besides helping in blood circulation and digestion. Most vegetables and brightly colored fruits have high antioxidant content, including avocado, berries, broccoli, carrot, citrus fruits, grapes, green leafy vegetables, peppers, etc. Consuming them as near their natural state as possible will yield better results. Many of them contain high quantum of fiber that will help with this condition.
Adequate level of this trace element is required because it acts as a catalyst in boosting the effects of many other foods that reduce inflammation in the body. Dietary sources of selenium are Brazil nuts, whole grains, tuna, turkey, eggs, herring, wheat germ, cottage cheese, etc.
Action of many of the spices is like those of anti-inflammatory drugs, except that they are free of undesirable side-effects. These include cinnamon, garlic, ginger, mint and turmeric (curcumin). Take them in the form of pills or capsules if you do not like the taste.
5. Anti-Inflammatory Teas
Among the liquids, it is important to understand that adequate consumption of water (at least 8 glasses per day) is necessary. The water is actually the medium where the harmful toxins are removed from the body through it. Also, green tea, black tea and herbal tea have been found to possess properties that can prevent inflammation related diseases. Black tea that is applied topically has been shown to reduce inflammation too.
Inflammation has been shown to be the root cause of many of the diseases like heart complications, joint pains, diabetes, etc. Ensuring that your diet contains natural anti-inflammatory foods will go a long way to stop inflammatory actions in the body, and also reverse the condition for better health.