Like all bodily functions there is a relationship between food and inflammation, any food an individual consumes contributes to good health or bad health of the person. Health experts have determined certain foods that can increase inflammation, while other foods that help reduce inflammation. While inflammation is the way our body responds to attacks, sometime the inflammation immune response never shuts and this leads to chronic inflammation. Some foods can make your body last in this state. The continued production of white blood cells leads to permanent health conditions such as Arthritis r Alzheimer’s among other health conditions. This ensures that your body is in a detrimental state. Certain factors contribute to chronic inflammation, so it’s not just a matter of the food taken. Stress, pollution and being overweight can contribute to this condition. Bad Lifestyle choices such as smoking, lack of enough body rest and sleep or lack of physical exercise also contribute to this conditions.
However the choice food that we eat splays a central role in our health especially when it comes to inflammation. When the body is nourished well it heals quicker and this goes along way when it comes to healing inflammation. No single food causes inflammation but a combination of foods in a diet can contribute to chronic inflammation. Some foods should be avoided as health researchers have found a link between them and chronic inflammation. Some foods care irritants hence they an exaggerate inflammation.
Sugar– Sugar is almost irresistible as it is found in almost all foods, mistakes, chocolates, juices and beverages, however sugars trigger the brain to produce Cytokines which are messengers of inflammation. If a person have inflammation and continues to take excessive sugar, chronic inflammation can occur.
Saturated fats– These are the fats that are found in processed foods such as pizza and cheese. Foods that are meat products and dairy products also have saturated foods. These foods trigger the adipose tissue inflammation and can be a gateway to arthritis and heart disease.
Tran’s fats– these are fats that are mostly found in fast foods and deep fried products. Processed products such as cookies, snacks, margarines and donuts contains these foods in plenty. These foods are known to trigger inflammation.
Fatty acids– there are two types of fatty acids which are essential in the growth and development process in the body Omega 6 and Omega 3. This two types of fatty acids are essential for the body. When the intake of Omega 6 is high they trigger the body to produce inflammatory chemicals which affect the body. Omega 6 can be found in sunflower among other sources.
Refined carbohydrates– These are founds from the food from white flour products, white rice and potatoes. Foods that result from this products include, breads, mashed potatoes and French fries and cereals. This foods cause obesity even more than fats. They trigger the body to release advanced glycation end (AGE) which stimulates and escalates inflammation.
Food additives– Additives such as MSG; m ono-sodium glutamate which is found in Asian foods or in fast foods trigger pathways of chronic inflammation as well as liver diseases.
Gluten– Gluten can trigger inflammation especially for patients with arthritis and other factors such as lactose intolerance. It is found in wheat and barley.
Aspartame– This an artificial sweetener that is found in a lot of beverages and products worldwide. It is a neurotoxin, it affects the brain cells and the neuron system. Some people are sensitive to aspartame which makes the immune system treat the chemical as a foreign object triggering inflammation in the body.
Anti-inflammatory foods help the body to fight inflammation and reduce the period the body takes to fight diseases and other foreign in the body. They help the body not to overreact when responding to foreign objects in the body. Some of this foods also act in a way to regulate the immune response to certain diseases and triggers. There is a relationship between inflammation food and anti-inflammation foods. This include omega 3v and some mineral salts. Chronic inflammation is also caused by other factors and if it is important to visit a physician. In addition to taking healthy foods it is also important to visit the doctor for regular checkup visits. Some of these foods are listed below.
1. Green Leafy Vegetables
When it comes to fighting inflammation, green vegetables are the first ingredients you should have. They are rich in certain chemicals such as antioxidants and help in restoring cellular health. Some people find it hard to take vegetables and hence it is advisable you try incorporating them in your diets in different forms such as juice or smoothies. There are certain delicious juices on the market that are made entirely of green vegetables.
2. Bok Choy
This also the Chinese cabbage. This cabbage contains over 40 antioxidant chemicals and various minerals that are essential in helping the body heal from inflammation.
Walnuts are full of omega 3 essential fats. When an individual wants to have a whole meal which is anti-inflammatory in nature, they can add walnuts to green leafy vegetables and olive oil. Walnuts contains Phytonutrients which is essential against metabolic syndrome and heart diseases as well as diabetes. Walnuts are different from other foods because they contain a wide range of anti-inflammatory ingredients.
Celery serves a multipurpose function when it comes to health. Celery has both anti- inflammatory and antioxidant abilty as well as helps the blood pressure to improve while prevent other conditions such as heart disease. Celery seeds alone have a wide range of benefits on their own, they hep the body to fight inflammation as well bacterial infections while providing the body with mineral salts such as potassium which are essential in healing the body tissues. In order to maintain to keep your body free of inflammation, it is important to maintain a balance in minerals and celery helps in these regards.
While omega 6 when accumulated can cause inflammation, omega 3 is a major anti-inflammatory substance. Both of these essential fats are found in fishes such as salmon and meat. Omega three is a body healing food and is essential in in reducing inflammation as well as the need for medicines that are anti-inflammatory. Omega 3 also helps in reducing certain risks that are related to inflammation such as arthritis and heart disease and cancer. These fats when are taken well they become concentrated in the brain and play a crucial role in cognitive as well as behavioral functions. Wild Salmon contains more of this essential fat than domestic salmon.
Beets help the body to repair won out cells making it unnecessary for the body to continue producing white blood cells which are responsible for chronic inflammation. They have betalain which is antioxidant which produces the red color and is also an effective anti-inflammatory chemical. Beets contains a good balance of magnesium and potassium.
Broccoli is an essential anti-inflammatory food. It c ontains a well-balanced content of potassium and magnesium which are essential in helping the body process calcium. Calcium when absorbed in the body in large qualities and is not well processed, travels to the kidneys and forms kidney stones which is a major cause of inflammation. Broccoli also contains large quantities of antioxidants with vitamins which lower stress in the body reducing the chances of chronic inflammation.
Quercetin is also found in pineapple. Pineapple pairs this important antioxidant with a very important digestive enzyme called bromelain. Bromelain has been used as anti- inflammation food for years and has abilities such as changing the immune system by regulating the immune response which is very important in avoiding unnecessary inflammation. Another effect of bromelain is that it helps the body fight certain chronic diseases such as heart diseases. This is because it fights blood clotting by stopping platelets cells in the blood from sticking up or clamming up along arteries’ walls which is the main cause of heart attacks and strokes.
9. Coconut oil
Coconut oil and turmeric does wonders together in reducing inflammation. Virgin coconut oil has high levels of antioxidant compounds that reduce inflammation. Coconut oil is very good for arthritis and could even work better than most medication for arthritis. Since stress can lead to osteoporosis. Coconut oil is very good for osteoporosis patients and aids in the treatment for it. It is also very good for culinary purposes. Coconut oil has a high level of heat stability so is mostly used for sautéing vegetables that are anti-inflammatory. This is another one of coconut oil’s stellar attributes.
Ginger in any form is an immune modulator that reduces inflammation caused by immune responses that are overactive. Ginger’s ability to boost immune systems is recorded high than has been recorded in history. It is believed that ginger is effective at warming the body, such that it helps break down accumulating toxins in the organs. It also cleanses the lymphatic system. In fact, ginger may even treat inflammation in asthmatic and allergic disorders.
11. Chia seeds
It is hard to get fatty acids that are actually good for the body. Nature provides some of the best solutions for fatty acids that are balanced and good for the body. Chia seeds has omega-3 and omega-6, both of which are essential for the body and are best consumed together. Another benefit of chia seeds is that they are anti-inflammatory oxidants. They consist of vitamins A, B, E and D, minerals like iodine, sulphur, manganese, niacin, iron, thiamine and magnesium. It also consists of essential acids like linoleic acid and alpha-linolenic.
It is advised to take chia for good heart health because of its ability to regulate cholesterol, reduce inflammation and to lower blood pressure. It is also less likely to get atherosclerosis while taking chia because it reverses oxidative stress.
Turmeric has curcumin as its primary compound which is an active anti-inflammatory component. It is proven to work against inflammation in many situations. Some of the health benefits are that it works in a diet that is anti-inflammatory. Journals have been published saying curcumin is among the most potent anti-proliferative and anti-inflammatory agent in the world. Its high anti-inflammatory properties makes turmeric highly effective at helping in managing rheumatoid arthritis.
Flaxseeds are a great source of omega-3s and for getting phytonutrients. Flaxseeds have great benefits some of which include being antioxidants. Lignans are fiber-related polyphenols, they provide antioxidant benefits for hormone balance, anti-aging and cellular health. Polyphenols promote the growth of probiotics in one’s gut and may help eliminate candida and yeast in the body. To avoid digestive problems, it is best to grind them before consumption.
14. Bone broth
This is one type of food that contains minerals which are already processed hence they can readily be absorbed by the body. This minerals include Sulphates, magnesium phosphorous iron and others. They also contain glucosamine which is very important when it comes to reducing inflammation. Bone broth also contains amino acids which repair damaged cells and tissues hence it is essential in healing certain conditions such as leaky guts.
Blueberries contains Quercetin which is an antioxidant that is strong against inflammation. Quercetin is found in citrus, berries and olive oil and is essential in healing the body and repairing body tissues. In addition blueberries slow down cognitive decline as well as improving memory and reflexes. This is because they contain antioxidants which reduce stress a function which is essential in reducing inflammation.
Patients with certain medical conditions are more likely to suffer from certain conditions such inflammation. Patients with arthritis suffer more because their bodies are in a continuous state of inflammation. Taking these foods can help reduce their pain. It is also important to note that these food comprise of a very healthy diet which means that they protect the body from certain chronic diseases and lifestyle diseases such as diabetes, heart diseases and even cancer. What you eat is fundamental to your health and taking this foods can go a long way in ensuring you remain healthy. Health is a personal effort hence some of the bad lifestyle choices should be let go, regular exercises, healthy eating as well as stopping hobbits such as excessive intake of alcohol and smoking ensures that your body remains healthy and this ensures that inflammation will not occur in the first place.