Natural Foods To Reduce Inflammation

Inflammation is a phenomenon in which the body's immune response to healthy cells is damaged. Inflammation includes redness, swollen joints that can cause stiffness, and pain. There are chemicals that can reduce inflammation, called anti-inflammatory. Some of these chemicals are in our menu.

Almost everyone has experienced inflammation. Naturally, it is the body's natural self-defense reaction against infection and injury. However, when excessive inflammation occurs, it can cause new problems.

Inflammation is the cause of many musculoskeletal disorders. Without early treatment, this can lead to chronic inflammation. However, there are practical steps that can help reduce the level of inflammation.

Natural anti-inflammatory foods can be the way to overcome it. Changing your menu is one of the keys to dealing with inflammation that occurs in your body. Natural anti-inflammatory foods are not only good for overcoming inflammation, but also nourishing the body.

Natural Anti-Inflammation Foods

There are many choices of natural anti-inflammatory foods with their respective properties that are beneficial to the body. The main concept is to replace foods that are too high in sugar or processed foods with healthy foods that are more nutritious.

The more natural anti-inflammatory foods you eat, the more antioxidants will be in the body. These antioxidant molecules can ward off free radicals, substances that can damage cells and cause a person to fall sick easily.

Then, what are the natural anti-inflammatory foods that deserve to be included in your menu?

1. Fish

Scientists point out that fish carries unexpected benefits for inflammatory disorders. Salmon is one of the right choices. Adding salmon to your menu with a variety of delicious recipes can increase omega-3 fatty acids.

If you don't like fish, you can replace it with fish oil supplements. Talk to your doctor or pharmacist to recommend a dosage that's right for you.

2. Fruits

Fruits rich in anthocyanins such as tart cherries, raspberries and blueberries help the body to fight inflammation. They also contain large amounts of polyphenols (antioxidant compounds) to reduce the risk of infection.

Researchers say that tart cherry juice can reduce inflammation by up to 50%, which is also said to improve athletes' performance without taking too many anti-inflammatory drugs.

3. Nuts

Nuts are a great source of healthy fats that help fight inflammation effectively. Almonds are rich in vitamin E, calcium and fiber. Walnuts have the highest concentration of omega-3 acidic vegetable acids.

Other nuts such as sunflower seeds and hazelnuts can be an alternative source because they are high in omega-3 acids. The daily menu incorporating nuts, fish, leafy greens and whole grains is popular in the Mediterranean. It is proven that this combination of foods can help avoid inflammation for at least 6 weeks.

4. Green Tea

Drinking a small glass of green or black tea also carries anti-inflammatory effects by adding antioxidants to your body. Green tea is considered the best choice.

In May 2015, the International Journal of Rheumatic Diseases reported the superior anti-inflammatory effect of green tea when compared to black tea. Studies show that green tea helps reduce arthritis pain, as well as helps reduce the risk of heart disease and cancer.

5. Garlic

Although it causes bad breath after eating it, garlic brings many medicinal benefits. Apart from impulse anti-inflammatory properties, garlic also helps strengthen the immune system. Garlic is considered a supplement with the same function as pain medication NSAIDs (such as ibuprofen).

6. Ginger

Ginger is widely used in medicine. Ginger is also a spice with significant health benefits. The great anti-inflammatory properties of ginger help reduce joint pain caused by chronic inflammatory conditions, such as osteoarthritis and rheumatoid arthritis. Its anti-inflammatory effect is used in athletes after exercise to prevent inflammation.

7. Dark green vegetables

According to several studies, vitamin E plays an important role in protecting the body against inflammatory molecules called cytokines. Vitamin E can be found in dark green vegetables such as kale, spinach, broccoli, wasabi, and collard greens. This vegetable, especially in kale, is rich in sulfur which helps get rid of inflammation.

Dark vegetables also have high concentrations of vitamins and minerals, such as calcium, iron, and disease-fighting phytochemicals.

8. Mushrooms

The types of mushrooms that are included in the list of natural anti-inflammatory foods are truffles, portobello, and shitake. Mushrooms are very rich in selenium, copper, and B vitamins. Not to mention the abundant antioxidant content.

It is highly recommended to eat mushrooms that have not gone through a long processing process. The cooking process may reduce the anti-inflammatory content in mushrooms.

9. Grapes

For fruit lovers, grapes also appear to be on the list of natural anti-inflammatory foods. Is an anthocyanin content that can reduce inflammation in the body. Grapes can also reduce the risk of diabetes, obesity, heart disease, and Alzheimer's.

10. Dark chocolate

Not only delicious and a favorite of many people, dark chocolate is also included in the list of natural anti-inflammatory foods. The flavanol content in antioxidant-rich chocolate can maintain the condition of blood vessels in the body. Dark chocolate, which is effective in being a natural anti-inflammatory, is that it contains at least 70% cocoa. The more, the better for the body.

11. Tomatoes

The content of vitamin C, potassium, and lycopene in tomatoes can reduce inflammation that occurs due to cancer. Not only that, tomatoes are also a good friend for those who are trying to lose weight. One tip: processing tomatoes with olive oil will maximize the lycopene that the body can absorb. Lycopene is a carotenoid which is better absorbed with fat.

12. Olive oil

Olive oil is a very healthy type of fat. Who would have thought that olive oil is also a very effective anti-inflammatory food. In a study also proved that olive oil can reduce inflammation in participants who consumed 50 milliliters of olive oil per day.

It's not that difficult to fight inflammation by adding some of the nutrients recommended above. You can try mixing your food for a healthy menu. However, you should eat these foods in moderation and not in excess. Ask your doctor for the best advice.

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