When you cut yourself and the whole area turns red and puffy, that's your immune system working to fight off any bacteria or viruses. In fact, inflammation is a good sign. It is part of the body's defines mechanism that aids in healing.
However, there are cases when inflammation becomes out-of-control. Previous knowledge have confirmed that any disease bearing the suffix "itis" such as appendicitis or arthritis, is indicative of an ongoing inflammation. However, recent research confirm that there are larger number of diseases that can trigger chronic inflammation. These diseases may even involve heart disease, possibly Alzheimer's disease and even certain cancers.
On this note, it is important to check your diet and see if any of the following anti-inflammatory foods are included in your daily intake.
1. Orange Juice
Recent trends have emphasized on the benefits of green juices. It is also however important to also remember the many benefits of orange juice, especially in fighting inflammation. According to study, a glass of pure orange juice can help reduce inflammation. Hesperidin is the flavonoid responsible for this anti-inflammatory effect. A study published in American Journal of Clinical Nutrition confirmed that 100 percent of orange juice with a high-fat and high-carbohydrate content aids in reducing any significant inflammatory markers better than water or water with sugar (with equivalent number of calories as orange juice). This may also help in supporting heat health as promote better circulation.
2. Virgin Olive Oil
Virgin Olive Oil is a staple food in Mediterranean diet. This oil is an excellent addition to your favourite food while you benefit with its anti-inflammatory action. Virgin Olive Oil act on a number of inflammatory markers in the body. One study proved that majority of the health benefits of an effective Mediterranean diet can be credited to the liberal use of olive oil. Incorporating a minimum amount of fat in your salad will facilitate in the better absorption of vitamins.
3. Blueberries
Many may still not be aware of the compound responsible for the color of bluberries- anthocyanin. Anthocyanin is plant-based. It is thought to be responsible for the many health benefits of blueberry to the body. Blueberry are a good source of vitamin C. Vitamin C is crucial in the repair, growth and development of tissues. This function of vitamin C is also the reason why it is excellent in facilitating wound healing. Vitamin C is a known antioxidant that protect cells from the damaging free radicals. A cup of blueberries contain 25% of your daily Vitamin C requirement.
4. Whole Grains
It is important to start your day by incorporating whole grains in your breakfast routine. Whole grains are healthier than refined grains like sugary cereals or white bread. According to a study involving 80 obese participants, the group who ate whole grain cereals during the entire 8 weeks of the study exhibited decreased number of inflammatory markers in the body. According to the researchers, the increased fiber content of the whole grains reduced inflammation markers in the blood.
5. Cruciferous Vegetables
Research have proven that food rich in cruciferous vegtables, such as broccoli, both choym Burssel sprouts and cauliflower may aid in the reduction of inflammation. The study investigated on the diet of 1000 women. These group have exhibited high intakes of cruciferous vegetables. The researchers observed a decrease in the levels of inflammatory markers
Cruciferous vegetables and green leafy vegetables have high contents of vitamins and mineraks such as as iron, calcium, and phytochemicals that aid in the fighting of diseases. They can however cause intestinal gas, therefore, it is important to consider tapering your servings weekly to allow your body to adjust.
6. Tomatoes And Tomato Products
Tomatoes are excellent sources of lycopene. Lycopene is a healthy compund found in plants that provides the res colors in fruits and vegetables. Lycopene has proven to reduce inflammation in the lungs and in other parts of the body.
