Inflammation is an attempt by the body to self-protect, that is, to remove harmful stimuli, including damaged cells, irritants, or pathogens, to eventually begin the healing process.
The word inflammation comes from the Latin “Inflammo,” which means “I inflame, I healing.”
When something is damaging or irritating to some part of our body, trying to prevent and remove it from the body produces a biological response that aims to reduce the signs and symptoms of inflammation.
Especially when it comes to acute inflammation, the body shows that it is struggling and trying to heal itself.
Often, once the word inflammation is mentioned, many think it is the same as the term infection. But it should be known that the disease is caused by a bacterium, virus, or fungus, and the inflammation is the body’s response against the trigger.
Inflammation is an integral part of the body’s immune system.
They are a signal that the body is struggling with an infection and can be acute and chronic.
Acute inflammation is caused by tissue damage due to trauma, harmful compounds, or microbiological invasion. It is a defense mechanism and part of the healing process.
The process of acute inflammation is mediated by the immune cells. When the immune system cannot cope with the infection, the inflammation becomes chronic, and chronic inflammation leads to disease, which may worsen your overall health.
If it begins to appear chronically, the strength of that system drops dramatically, and the next time an illness attacks you, your defense will be significantly undermined.
Chronic inflammation is associated with many health problems, from asthma and allergies to joint pain and autoimmune disease. And while there are many factors, experts agree that what you eat can play an essential role in fighting and preventing this type of inflammation.
Which causes can cause inflammation:
-chronic stress due to unregulated cortisol that controls the inflammatory reactions in the body,
-excessive use of sugar.
According to a study by a team of scientists from the University of South Carolina, excessive intake of sugars and saturated fat is associated with a higher risk of cancer, as this type of diet stimulates inflammatory processes.
All of this proves that food is crucial in the fight against inflammation.
That is why a balanced diet should be an integral part of our lives. After all, eating is not as complicated as you know the nutritional properties of different foods. By gradually adding foods with anti-inflammatory properties to your daily diet, you will significantly improve the quality of your health.
Inflammation is the body’s response to stresses – a type of alarm that alerts cells that there is a problem that needs to be resolved immediately, and knowing which foods cause inflammation and fighting them is one of the best strategies to reduce and healthier life.
These are the best 4 types of foods that may reduce the inflammation, and you should consume to reduce your risk of inflammation.
Certain Types Of Fruits Have An Anti-Inflammatory Effect (improve immunity)
Fruits are packed with antioxidants, including anthocyanins. These compounds give them their red, blue, and purple shades and can reduce the inflammation and risk of heart disease. So, feel free to enjoy them (fresh or frozen).
Blackberries contain anthocyanins, ingredients that act as antioxidants and reduce inflammation.
The grapes contain procyanidin, which reduces inflammation and relieves joint pain.
Citrus fruits contain a high amount of vitamin C, which prevents arthritis.
Drinking cherry juice three times a week reduces joint pain.
Certain Types Of Vegetables Can Reduce Inflammation
Green leafy vegetables contain flavonoids that have anti-inflammatory properties. Also, these vegetables provide a wide range of nutrients, including vitamins A, C, E, and K, which reduce the signs of inflammation in the body. For best results, add olive oil to these vegetables, anti-inflammatory vitamins require fat for absorption.
Spinach is full of antioxidants and contains camphor, which reduces inflammation and prevents the development of osteoarthritis.
Broccoli contains sulfur, which relieves joint pain and reduces the symptoms of rheumatoid arthritis.
Soybeans are high in protein and fiber and omega-3 fatty acids that reduce pain.
Red beans contain folic acid, iron, and magnesium that enhance immunity.
Brussels sprouts contain an antioxidant called sulforaphane, which has been linked to a reduction in inflammatory compounds, as well as heart disease and cancer.
The beetroot is a vegetable with a ruby-red color, rich in vitamin K, nutrients – betaine, and other phytonutrients that can help reduce inflammation. You can make juice or bake it (beetroot is especially delicious in combination with potatoes).
Certain Spices Have A Strong Anti-Inflammatory Effect (they are also powerful antioxidants)
Saffron contains crocin, which has high anti-inflammatory, antioxidant, and anti-proliferative properties that help in arthritis.
Ginger relieves and significantly reduces joint pain by as much as 70%.
Garlic has powerful anti-inflammatory properties that reduce the risk of osteoarthritis. Organic sulfur compounds in garlic also inhibit inflammatory enzymes and reduce the production of molecules that signal inflammation in the bloodstream.
Green tea contains epigallocatechin-3-gallate, which prevents damage from rheumatoid arthritis.
Cinnamon is the second most powerful antioxidant in the world. In addition to improving brain health and blood pressure, cinnamaldehyde (a cinnamon ingredient) is an antioxidant that reduces inflammation.
Curcuma is a trend that is trendy for a good reason. It is full of curcumin, a powerful antioxidant that fights against free radicals while reducing the level of inflammatory enzymes.
Other Types Of Foods That Fight Inflammation (and pain)
Fish and fish oil contain a high amount of vitamin D, which prevents the symptoms of arthritis. Salmon, sardines, mackerel, and trout are very rich in omega-3 fatty acids, essential fats that our bodies cannot produce and, therefore, must be absorbed through the diet. Omega-3 fats can help fight inflammation and reduce the risk of chronic diseases such as heart disease, cancer, and arthritis.
Olive oil has many health benefits – it contains oleic acid, which is a monounsaturated fat associated with reducing inflammation. Not all fats are equal. Trans fats (like those found in margarine) and refined cooking oils are the biggest culprits for inflammation. But monounsaturated fats or healthy fats, such as olive oil, have a natural anti-inflammatory effect.
Whole-grain food reduces inflammation in the body. Whole-grain foods have a lot of nutrients that are known to lower the level of C-reactive protein (CRP) that serves as a marker of inflammation. It is an essential indicator of inflammation, tissue necrosis, or trauma, and also prevents numerous diseases, including arthritis.
Low-fat dairy products contain calcium and vitamin D, which strengthens bones and improves immunity.
Nuts contain high amounts of calcium, magnesium, vitamin E, and protein, which reduce osteoarthritis and pain from rheumatoid arthritis. Nuts (mostly almonds and nuts) are another source of anti-inflammatory healthy fats. Almonds are rich in nutrients, calcium, and vitamin E, while all nuts are rich in antioxidants, which help the body recover from inflammation.
Dark chocolate (70% or more) and cocoa powder contain flavonols and antioxidants that can help reduce inflammation. Of course, that doesn’t mean you can eat a whole chocolate cake in the name of health, because excess sugar is a cause of inflammation. But a few dark chocolate cubes are great for you.
Other foods that fight with inflammation are pineapples, celery, blueberries, lentil, coconut oil, peppers, tomatoes, sesame seeds, flax seeds, chia seeds.
Unprocessed and healthy foods, enriched with seeds and nuts, are the ideal diet for preventing inflammatory processes in the body.
Avoid white flour, white sugar, white rice, and instant potato puree as they can cause an increase in blood sugar levels, which in turn leads to reduced immunity and inflammation.
Egg yolks, whole-fat milk, and dairy products have a high concentration of animal fat. They all contain a high level of omega-6 fats that act on the body, causing it to produce inflammatory chemicals. Omega 6 fats are also found in sunflower, corn and vegetable oil, mayonnaise and many dressings.
Avoid drinking more than two alcoholic drinks a day. Increased amounts of alcohol in the body can cause changes in the intestinal system, allowing bacteria to enter the bloodstream, which in turn may cause inflammation.