Top 10 Anti Inflammatory Foods For Good Health
Imagine inflammation simply as a hidden wound in your body that can be responsible for many diseases. The good news is that you can fight inflammation with some easy and most importantly natural ways.
[no_toc] So, what would you say if I told you that right now you might have some of the top anti inflammatory foods in your fridge or kitchen closet? Would you be interested in finding out what foods are these?
Here´s the 10 best foods to help fight inflammation and protect you from various health problems such as heart problems, arthritis or Alzheimer’s. The truth is that they may not treat you if you already suffer from a medical condition, but they can surely help and they are particularly useful especially when you want to prevent health problems.
Let´s see then what these foods are as well as why they can provide protection to our bodies and the quantity needed to reap their health benefits.
Extra virgin olive oil is rich in beneficial monounsaturated fats, commonly known as good fats. These fatty acids can reduce inflammation in cells and joints.
You must have heard that olive oil can be just as effective as some well-known anti-inflammatory drugs and as experts say, two tablespoons a day are sufficient to get its benefits.
The flavonoids contained in dark chocolate inhibit clot formation and reduce the risk of stroke, pulmonary embolism and heart attack. Since black chocolate is also high in calories, it is better to limit yourself to the consumption of a small bar of dark chocolate a day, which should contain at least 70% cocoa.
Wholegrain cereals, such as brown rice, are rich in fiber, which can reduce inflammation and keep the heart and the gut healthy.
But beware that not all products are whole grain as it may be claimed in advertising. You must read the label carefully and then look for the ingredients they contain and at what levels.
Usually the products which are not whole grain contain high amounts of fat which can aggravate inflammation.
According to researches, eating 45 cherries a day reduces the risk of developing tendinitis, arthritis, bursitis and gout.
It can also reduce the risk of chronic disease and metabolic syndrome. For a great dining experience, combine them with yogurt.
As spice that is commonly used in the Indian cuisine, turmeric contains a substance known as curcumin which apart from giving a spicy taste and a nice color to the food, it also has anti-cancer and anti-inflammatory properties as well as the ability to prevent the formation of plaque associated with vascular disease and Alzheimer’s disease.
Half a tablespoon of turmeric will give color and flavor to your fish, chicken and many other dishes.
Mackerel, sardines, salmon and other fatty fish contain a high dosage of omega-3 fatty acids which protect your heart, lungs, joints and the brain.
Also, the fatty acids found in the fat of this fish reduces the likelihood of colon cancer. To get their benefits, you should eat 4 servings per week.
Just remember to avoid farmed fish as they contain unacceptable levels of omega-6 fatty acids.
It is rich in protein as well as fiber and blends perfectly with yoghurt and breakfast cereals. You can even find flaxseed oil (its taste is very unpleasant) or in the form of capsules. It is rich in omega-3 alpha-linolenic acid and is beneficial for the heart.
Flaxseed is considered to be the second most important beneficial food for the heart after oily fish. However, it is also an excellent food for the brain.
To reap its benefits, you should consume one tablespoon a day.
They can make a great energy snack which is low in bad cholesterol. They are also rich in plant sterols and therefore beneficial for diabetics because of their capacity to regulate blood sugar levels.
Since they are rich in amino acids, they enhance the levels of testosterone and strengthen the muscles. Eat 1/3 cup of almonds with their skin daily.
An apple a day … reduces swellings of all forms, thanks to a flavonoid with the name kouersitini which is also contained in the skin of red onions.
This flavonoid also reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, prostate cancer and lungs. It´s better to eat red apples as they contain even more flavonoids.
Pineapple can be thought as a real anti inflammatory cocktail. It contains vitamin C, antioxidants and enzymes and can protect against colon cancer, arthritis, and muscular degeneration. You can consume half a cup 2 to 3 times a week.
In conclusion, these were 10 of the top natural foods to prevent inflammation and apart from having a great taste, they are very healthy as well. The best thing is that some of them make a quick snack, so you don´t need to think about when and how to include them to your normal meals.