Inflammation is part of the body’s immune response; like your body’s response to a cut or pathogens entering the body and protects your body from harm. The problem is chronic inflammation. It has been linked to everything from acne and allergies, to intestinal issues, neurological disorders, autoimmune diseases, joint pain and more.
Foods high in sugar and saturated fat can cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels.
Other food that fight inflammation-triggering free radicals and toxins , particularly the list below, will help reduce inflammation.
1. Fatty Fish
Fatty fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. However, to get the benefit, you need to eat fish several times a week.
If you are not a fan of fish, you can take fish oil everyday instead.
2. Ginger and Turmeric
Ginger, used fresh, dried o supplement form, is an immune modular that helps reduce inflammation caused by overactive immune responses.
Turmeric, the ingredient that gives curry its yellow color, works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation, researchers say.
The antioxidant betalain gives this vegetable it’s brilliant color and is an excellent anti-inflammatory. The anti-inflammatory compounds inhibit the activity of cyclo-oxygenase enzymes, which the body uses to trigger inflammation.
4. Garlic and Onions
These vegetables are known for their immunity-boosting properties. In test-tube and animal studies, garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation.
Onions contain similar anti-inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.
5. Green Leafy Vegetables
Green leafy vegetables such as spinach, kale, collard and broccoli are very nutrient-dense high in antioxidants that are very beneficial to reduce and prevent inflammation.
Found in citrus, olive oil, and dark coloured berries, quercetin is a flavonoid that flights against inflammation. Another study found that eating more blueberries slowed cognitive decline and improved memory and motor function.
The antioxidant and anti-inflammatory benefits of walnuts help protect you against metabolic syndrome, cardiovascular problems and type 2 diabetes. Some phytonutrients found in walnuts are very rare. It is also high in omega-3 fatty acids.