It is becoming clear that chronic inflammation in the body is one of the primary causes for many illnesses and disease. Diseases like heart disease, Alzheimer’s and inflictions like arthritis can be traced back to inflammation in the body.
Inflammation can easily be spotted by the redness, pain or heat it creates in the afflicted area of the body. While inflammation is the body’s immune response, without it the body couldn’t heal. However, it is when inflammation gets out of control is when it can cause harm and damage the body.
Researchers have identified certain foods can help to control inflammation throughout the body. According to Scott Zashin, MD, professor at the University of Texas Southern Medical Center in Dallas, foods high in saturated fat and sugar may “cause over activity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels.” This means the food choices and individuals makes on a daily basic can either help or hinder their health. So let’s take a closer look at an Anti-Inflammatory diet.
The type of diet is not meant to help you lose weight or build muscle, but more importantly to help your body to maintain optimum health. It’s all about making wise food choices and avoiding those foods that cause inflammation. Also, this type of diet doesn’t require you to miss out on your favorite type of food either. Its purpose is to provide you the type of foods to best provide your body with ample vitamins, nutrition and other vital phytonutrients. Best of all, you can incorporate these food choices immediately and without having to purchase expensive diet pills. So let’s take a closer look at the type of foods in the Anti-Inflammatory diet.
- Eat fresh fruit or vegetables with every meal
- Reduce the amount of processed foods you eat
- Eat foods that deliver condition-specific remedies
Select Type of Foods to Add to Your Diet
According to research from the University of Hawaii, men who consumed boiled or baked fish enjoyed a 23% less chance of heart disease compared to those who ate less baked or boiled fish. In other words, skip the fried or dried fish and choice the other options. The reason is oily fish like tuna and salmon are a natural source of Omega-3 fatty acids. This has been shown to reduce inflammation. Try to eat fish several times per week.
Nuts like almonds are high in fiber and vitamin E, while walnuts are a natural source of an omega-3 fat called alpha-linolenic acid. However, nuts are an excellent source of powerful anti-oxidants that help the body to fight off the damaging effects of free radicals. Try to enjoy some nuts several times a week.
Choice whole grains and not refined. Examples of refined grains include white bread, pasta and rice. One of the biggest difference is whole grains contain more fiber and research has shown the help to reduce levels of C-reactive protein. This is a marker of inflammation in the blood.
Not only will you be able to fight off vampires, you’ll also enjoy the immunity boosting benefits of garlic. Garlic offers anti-inflammatory benefits similar to over-the-counter choices including ibuprofen. In addition, garlic offers an extra layer of taste in almost any recipe. You can garlic to eggs, spaghetti sauce, grilled onions and more.
Condition-Specific Foods to Add to Your Diet
These types of food offer condition-specific remedies including joint pain and brain function. Below are two popular condition-specific foods.
Tart cherries offer a high level of anti-inflammatory benefits particularly joint pain cause by arthritis. The tiny fruit is a natural source of powerful anthocyanins. They compounds helps to reduce inflammation in the joints. According to researcher from Michigan State University, tart cherries offer 10 times the pain relieving properties of over-the-counter options include aspirin. Cherry juice is fast become an excellent choice for pain sufferers.
Blueberries help to protect the brain. According to Steven Pratt, MD researchers have found the animal studies indicate blueberries help the brain from oxidative stress. In addition, this blue fruit also helps to strengthen neuron connections in the brain to help improve memory and overall brain function.