Chronic inflammation can affect your body organs, and changing diet is one of the ways to ease the inflammation.
Anti-Inflammatory Foods Can Help With Chronic Inflammation
Inflammation is the natural response which involves the immune cells and blood vessels to infections, injuries and irritable stimulations. This phenomenon occurs in the body to protect and heal damaged or irritated tissues.
Certain types of foods, which are particularly high in refined sugars and trans and saturated fats, are the cause of inflammation. These foods trigger inflammation by releasing pro-inflammatory molecules into the body. Switching and adding anti-inflammatory foods to your diet regime is beneficial to reduce inflammation.
Chronic inflammatory diseases.
Chronic inflammatory disease is a condition where inflammation persists over particular days or even years. It gradually causes damage to the organs of the body. These diseases are characterized by pain, redness, swelling and dysfunction of the tissues and organs.
Inflammatory diseases can be acute for a few days or weeks and chronic, persist for longer days or even years. This disease affects various parts of the body. Here is a list of some inflammatory diseases:
- Rheumatoid arthritis
- Crohn’s disease and ulcerative colitis
- Psoriasis
- Asthma
- Multiple sclerosis
- Chronic obstructive Pulmonary Disease (COPD)
- Lupus
- Gout
Nutrients in Anti-inflammatory foods
To subside these effects in the body, you can incorporate anti-inflammatory foods in their lifestyle modifications to ease chronic inflammation. The important factors that anti-inflammatory foods must have are:
- Antioxidants
Antioxidants are molecules that protect the cells from harmful molecules like free radicals by neutralizing them. Examples of antioxidants are vitamins C, E, selenium etc.,
- Phytonutrients
Phytonutrients are natural compounds found in plants with antioxidants, anti-inflammatory and immune-boosting properties.
- Omega-3 fatty acids
Reduces inflammation and supports overall health by promoting brain functions. Individuals suffering from inflammatory diseases should take the following foods to ease their conditions.
Food items to include in your diet plan
Here is a list of food items which are known to have anti-inflammatory properties and can be helpful:
Fruits
Fruits contain high antioxidant content and other beneficial compounds which aids in reducing inflammation in the organs or tissues. Fruits include cherries, strawberries, blueberries and Citrus fruits like oranges and lemons.
Vegetables
Vegetables contain antioxidants and anti-inflammatory compounds. Vegetables include cruciferous vegetables like broccoli, cauliflower, leafy vegetables like spinach, kale and colourful veggies that are highly pigmented, like capsicum.
Nuts and Seeds
Nuts and Seeds contain more antioxidants, healthy fats, and other beneficial compounds. It includes Almonds, flax seeds, chia seeds and walnuts.
Whole grains
Whole grains have anti-inflammatory properties, fibre and various other nutrients. Whole grains include whole wheat, brown rice, oats and quinoa.
Fatty Fish
Foods rich in omega-3 fatty acids need to be consumed. Fishes rich in omega-3 fatty acids are Salmon, Sardines, Trout and mackerel.
Healthy Fats
One may incorporate oils to cook their food. The oils may include olive oil, coconut oil and avocados. These oils can be used to cook a balanced diet. Though these oils are healthy, one needs to use these oils in limited amounts.
Spices and Herbs
Spices and Herbs have anti-inflammatory properties. For example, according to the studies, turmeric contains curcumin which helps to ease inflammation. Along with turmeric, other spices and herbs like ginger, garlic, and green tea can be used.
Wrapping up,
Dietary changes can help reduce the effect of chronic inflammation. Moreover, the complications of chronic inflammation can be stopped if you switch to healthy lifestyles with anti-inflammatory food items in your diet. Precaution is better than cure, and changing your lifestyle can help you adapt to your body’s changing needs and live a life complication-free.