Inflammation is usually an issue associated with other health conditions such as cancer, asthma, diabetes, arthritis and heart disease. These diseases that are commonly seen in our society require medication and long-term changes to the sufferer’s lifestyle to help stop them from getting worse or get rid of the disease altogether. Inflammation is one of the main problems that come with these diseases and by addressing this factor, not only can symptoms of the disease be alleviated, but they may even disappear completely. Diet is a key component when it comes to keeping healthy and reducing many of the listed diseases from developing or getting worse. So, to help reduce inflammation, here are ten things you should add to your diet.
1. Leafy Green Vegetables
All fruits and vegetables are known to be rich in antioxidants, which are known to restore cellular health, plus flavonoids which are an anti-inflammatory. Leafy green vegetables are known to be particularly high in these properties as well as many other healthy vitamins (e.g. A, C and K), which can provide protection for your brain against oxidative stress. Oxidative stress is caused by damage from free radicals. Examples of leafy greens to try are all types of lettuce, collard greens, mustard greens, kale, spinach and arugula.
2. Bok Choy
Bok Choy is a Chinese cabbage that is a great antioxidant source. There have been studies carried out that have proven that there are around 70 different antioxidant phenolic substances. One of these substances is known as hydroxycinnamic acid. This is a robust antioxidant that reduces free radicals. This vegetable can be used in a variety of dishes which makes it a great food for inflammation reduction.
Celery is a vegetable that provides both anti-inflammatory and anti-oxidant properties. It can also help to lower blood pressure and levels of cholesterol, which in turn reduces the risk of heart disease. Celery seeds can also be consumed and have some fantastic health benefits such as working as an anti-inflammatory and can also help improve the function of your immune system. Potassium, anti-oxidants and vitamins are all in high concentrations in celery.
The health benefits associated with broccoli aren’t a secret. Broccoli has a high amount of magnesium and potassium, as well as many antioxidants which all work together to reduce inflammation. All this, plus other key vitamins, carotenoids and flavonoids, makes broccoli the perfect food to consume if you want to reduce inflammation. All these elements help with lowering oxidative stress in your body, which aids in fighting chronic inflammation and also reduces cancer risks.
Citrus and dark colored berries are known to be full of the flavonoid quercetin. This is a phytonutrient that can be found in fresh food. It is known to work well as an anti-inflammatory and is also thought to lower the development of cancer. There have been many studies on the benefits of blueberries. One was to prove its anti-inflammatory properties for people suffering with IBD. Another was to prove that blueberry consumption slows down the rate of cognitive decline, and improves memory and also motor function.
Pineapple has many benefits when consumed. It contains bromelain, which is a digestive enzyme that is often paired with quercetin (as mentioned before) when sold in the form of a supplement. Some of the health benefits of bromelain are that it helps boost the immune system by regulating its immune response. This helps to reduce unnecessary and unwanted inflammation. Pineapple is also great for a healthy heart as it helps to decrease the risk of blood clot formation as the bromelain stops platelets from sticking together.
7. Salmon and Other Oily Fish
Oily fish is extremely beneficial to our health. We should be consuming at least 3 portions of oily fish every week to benefit from this super food as much as possible. The reason this fish is so good for us is due to it being a fantastic source of omega-3 and fatty acid which are very effective anti-inflammatories. As well as reducing inflammation, these substances can also lower the risk of chronic disease development, like arthritis and heart disease.
The anti-inflammatory and antioxidant effects of walnuts are impressive. They have been proven to provide protection against cardiovascular issues, type 2 diabetes and metabolic syndrome. There are also many phytonutrients that are contained in walnuts that are rarely seen in other foods. Walnuts are also rich in omega-3 and fatty acids.
Whether you use fresh ginger, dried ginger or ginger in the form of a supplement, this spice has many health benefits and is something you should definitely add to your diet. It helps to improve the function of our immune systems, reducing inflammation by an overactive immune response. Ayurvedic medicine highlights ginger’s ability to break down toxins that accumulate in our organs.
With the use of medical marijuana on the rise, if you suffer from painful inflammation, then you should consider adding this plant to your diet. Many studies have been carried out on this substance, and they have proven that the use of cannabis doesn’t only treat inflammation, but it also addresses the pain that accompanies it. This is due to the cannabinoids, CBD and THC. Adding marijuana to your diet is pretty easy and the best way to do it is by making a cannabis butter. This cannabis butter can be added to recipes, can be used to fry food and/or can be spread on baked goods in the morning. Getting cannabis delivered to your home couldn’t be easier. Just visit farmhouse.delivery to make your order.
There are so many natural ways to reduce inflammation. It is definitely worth trying them as they are much healthier and, in some cases, more effective than man-made medicine. Also, the only side effects you’re going to see from eating natural and healthier products will be positive ones. So, get experimenting by adding these components to your diet. Whether in the form of food or as a supplement, there is definitely no harm in trying these highly beneficial foods.