Inflammation is epidemic. Sure, our body’s response to outside irritants, a natural part of our immune system without which our wounds wouldn’t heal.Thanks to over-reliance on processed foods and increasingly high stress levels , many of us are plagued with chronic inflammation—the nasty variety that disrupts the body’s natural balance, upping the risk for everything from acne and allergies, to intestinal issues, autoimmune diseases,neurological disorders, and joint pain.
If there’s any silver lining, though, it’s that countering inflammation and its host of negative side effects can be as simple (not to mention delicious) as eating fewer foods that come in a package and more nourishing whole foods that fight inflammation-triggering free radicals and toxins. Here are 10 of the very best to keep in rotation.
Olive oil provide both anti-inflammatory and antioxidant benefits as a result of rich source of polyphenols, . Try to use extra-virgin olive oil for most of your cooking. More than 70% of its fat content comes from a monounsaturated fat called oleic acid, which has been found to help lower blood pressure, increase HDL (good) cholesterol, reduce LDL (bad) cholesterol, among other heart-healthy properties.
Herbs & Spices
Herbs and spices add complexity to dishes, and they can take the place of excessive salt or sugar—both of which can promote inflammation. Cinnamon, stabilize blood sugar; turmeric, has anti-inflammatory and anticancer properties; oregano has antibiotic properties; lavender and rosemary and , have been shown to calm anxiety and ease pain.
Grass-Fed Organic Chicken, Pork, Lamb & Beef
Organic and grass-fed free-range animals are healthier, and their meat offers you better nutritional value. Lambs, pasture-raised chickens, pigs, cows have lower levels of pro-inflammatory omega-6 fatty acids and higher levels of anti-inflammatory omega-3 fatty acids than corn-fed animals. Research even shows less disease among people who opt for meat from grass-fed animals over conventional.
Eggs are called the “perfect food,” because of high content of vitamins A and B, protein, and biotin. Eggs help offset inflammation because they contain the potent carotenoids zeaxanthin and lutein (both good for vision), as well as choline (good for brain and heart function). Always buy organic—and preferably “pasture-raised”—as these have higher levels of omega-3 fatty acids.
Adults should eat three servings of cold-water fish such as sardines, anchovies, salmon, and herring—all contain high amounts of polyunsaturated fatty acids and low levels of mercury . These omega-3 fatty acids have been shown to reduce inflammation and improve heart health, autoimmune conditions, and mood disorders, as well as promote skin and nail health.
Garlic & Onions
Leeks, artichokes, asparagus, jicama, and Jerusalem artichokes are delicious sources of sweet low-cal carbs. Since these foods aren’t fully digested in the gut, the remaining material feeds the good bacteria living in our intestines, resulting in a healthier gut—and it’s through this process that they boost the immune system and lower inflammation.
One truly guilt-free dessert may be dark chocolate—70% cocoa or more. Research has shown it improves blood flow, helps reduce blood pressure, and improves the body’s response to a carbohydrate-heavy meal by improving insulin sensitivity, thereby helping prevent the onset of diabetes if consumed regularly in small quantities, or about 1 oz per day.
Avocados boast major benefits, thanks to their star nutrients: mono- and polyunsaturated fats, alpha-linolenic acid, phytosterols, and carotenoids. Research shows that avocados reduce blood sugar, inflammation, and cholesterol and lessen the pain associated with osteoarthritis and rheumatoid arthritis. They’re even a great replacement for oils and fats—use mashed avocado wherever you’d typically spread butter or mayo.
Cruciferous veggies include arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, and watercress. These vegetables are packed with sulforaphanes, which offset inflammation by enhancing hase two detoxification in the liver. Multiple studies have also found that compounds in these vegetables called glucosinolates have potent anticancer properties.
Citrus fruits like lemons, limes, grapefruits,clementines,and oranges are health heroes. Due to their high water content, any type of citrus will provide hydration and electrolytes to thirsty bodies. Citrus flavonoids have also been shown to neutralize free radicals, potentially preventing the growth of cancer cells. Their inflammation-fighting properties are found in the skin as well as the juice and flesh—so don’t forget to use that zest!
source : www.prevention.com