Persistent low-grade inflammation damages the body cells and tissues and cause most diseases. The best strategy to prevent inflammation from causing the onset of diseases is through eating the right food.
Here are 10 foods that prevent inflammation:
1) Fruits and Vegetables
Colorful fruits and vegetables contain phytonutrients that are powerful antioxidants. They act on the inflammatory pathways to prevent harmful metabolites. Eat 7 portions every day, especially load up on garlic, onion, ginger, peppers, dark green leafy vegetables and berries.
EPA (Eicosapentaenoic acid) and DHA ( Docosahexanenoic acid) the main Omega-3 fatty acid have proven to be anti-inflammatory. Oily fish such as salmon, tuna, mackerel and olive oil are the best source of EPA and DHA. Plant based Omega-3 such as flax-seed contains more ALA ( alpha linolenic acid), which can be converted to EPA and DHA in a small amount in the body. Eat about 2-6 portions a week.
3) Green Tea
Green tea is rich EGCG ( Epigallocatechin-3-gallate), a polyphenol which is a powerful antioxidant that can block inflammatory messenger. Drink at least one cup daily.
Chlorophyll the green pigment in all green leafy vegetables have shown to be a powerful antioxidant and anti-inflammatory. Subramoniam A reported in PubMed, June 2012 edition that chlorophyll reduce the expression of inflammatory messenger. Eat plenty of green leafy vegetables will give you a rich source of chlorophyll.
5) Herbs and spices
Turmeric, oregano, rosemary and ginger are found to have anti-inflammatory properties by inhibiting the expression of inflammatory messengers. Add them daily in your cooking.
6) Complex Carbohydrates
Eating carbohydrates from whole grains such as sweet potato, brown rice and millet are beneficial in preventing inflammation. The high fiber content stabilize blood sugar and high blood sugar has been proven to be pro-inflammatory. High selenium content in whole grains contribute to anti-inflammatory benefits. Replace refined carbohydrate with whole grains daily.
7) Lean protein
Get protein from beans and legumes instead of animal meat such as beef and lamb. Beans and legumes are high in fiber, which helps to stabilize blood sugar, thereby preventing inflammation. Take 1-2 portions a day.
8) Fermented food
Friendly bacteria from fermented food helps to regulate inflammatory messenger. Eat from yogurt, apple cider vinegar, kimchi, kefir and kombucha at least 1-2 portions a week to reduce inflammation.
Researchers from Arizona State University reported in 2010 Nutrition Journal that button mushroom reduce inflammation in arterial cells, preventing white blood cells from sticking to the wall. Take unlimited servings of mushrooms in your daily meals.
10) Reduce Stress
This is not food related. But stress is one of the key inducer of inflammation in the body. Exercising, relaxing, getting enough sleep and eating healthy anti-inflammatory diet can go a long way to managing stress and inflammation.
What are you doing to prevent inflammation in your body? Share with me in the comment box below.
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