Inflammation refers to your body’s method of protecting itself against things that harm it, including infections, injuries, and toxins. One way to treat inflammation could be a prescription for pain medication. Another way to combat inflammation can come from your local grocery store. Here are seven food items you can find at your local grocery store to help fight your body’s inflammation.
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1. Broccoli
Broccoli is a cruciferous vegetable that is low-calorie and rich in folate, vitamins C, E, and K, and fiber, along with cauliflower, Brussels sprouts, and kale. Research has shown that consuming the right amount of cruciferous vegetables can decrease the risk of heart disease and cancer. The vegetable’s high amount of antioxidants is related to its anti-inflammatory effects. Broccoli is high in sulforaphane, an antioxidant that combats inflammation by reducing your levels of cytokines and NF-kB, which leads to inflammation.
2. Avocados
Avocados are loaded with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. This superfood also contains carotenoids and tocopherols that helps lower the risk of cancer. One study found when people ate a slice of avocado with a hamburger, and they had lower levels of the inflammatory markers NF-kB and IL-6. Other participants who ate the burger without avocado had higher levels of the inflammatory markers.
3. Green Tea
Green tea is one of the healthiest drinks you can find on the market. This tea reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other medical conditions. Most of its health benefits derive from its antioxidant and anti-inflammatory agents, including the substance epigallocatechin-3-gallate (EGCG). EGCG helps to reduce inflammation by decreasing pro-inflammatory cytokine production and damage to the fatty acids in your cells
4. Peppers
Bell peppers are not just known for their delicious flavor but are loaded with vitamin c along with chili peppers. Both peppers contain antioxidants that have substantial anti-inflammatory effects on the body. Bell peppers contain the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease Chili peppers have sinapic acid and ferulic acid, which can lead to healthier aging and reduce inflammation.
5. Turmeric
Turmeric is a spice with a rich, earthy flavor that has a bitter taste and is often used to season or color curry powders, mustards, etc. The flavorful spice has received a considerable amount of attention for its content of curcumin, a powerful anti-inflammatory nutrient. Turmeric lowers inflammation associated with arthritis, diabetes, and other diseases.
6. Cherries
Sweet and sour cherries are packed with antioxidants, such as anthocyanins and catechins, that help fight inflammation. Although the effects of tart cherries have been studied more, sweet cherries also provide health benefits. In one study, participants who ate 280 grams of cherries per day for 1 month, had lower levels of the inflammatory marker CRP and remained low for 28 days after they stopped consuming cherries
7. Dark chocolate and cocoa
Dark chocolate is supplied with antioxidants that reduce inflammation and can decrease the risk of disease and lead to healthier aging. Flavanol-rich cocoa is responsible for chocolate’s anti-inflammatory effects and keeps the endothelial cells that line your arteries healthy. Be sure to choose dark chocolate that has at least 70% cocoa; the higher the percentage of cocoa, the better to obtain these anti-inflammatory benefits.
Incorporating healthier options onto your plate won’t provide you with an instant cure for inflammation, but it could help reduce your flare-ups or lower your pain levels. Including anti-inflammatory foods into your diet is a more holistic way of addressing pain and inflammation, as opposed to taking medication.
Want to fight off chronic disease? Interested in a healthy, happier life? Match with quality nutritionists & dietitians with a FREE Redapple account
Sources:
- https://www.healthline.com/health/chronic-inflammation
- https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section6
- https://www.ncbi.nlm.nih.gov/pubmed/22100562
- https://www.ncbi.nlm.nih.gov/pubmed/20370896
- https://www.ncbi.nlm.nih.gov/pubmed/17584048
- https://www.ncbi.nlm.nih.gov/pubmed/21324570
- https://www.ncbi.nlm.nih.gov/pubmed/21324570
- https://www.ncbi.nlm.nih.gov/pubmed/18188410
- https://www.ncbi.nlm.nih.gov/pubmed/17569207
- https://www.ncbi.nlm.nih.gov/pubmed/20944519
- https://www.healthline.com/nutrition/10-tart-cherry-juice-benefits
- https://www.ncbi.nlm.nih.gov/pubmed/16549461
- https://www.ncbi.nlm.nih.gov/pubmed/16877960
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