Inflammation is part of the body’s protective immune system.
Chronic inflammation is a long-term inflammation which can cause the following conditions: arthritis, high blood pressure, heart disease, asthma, and diabetes. Acute inflammation starts rapidly but the symptoms last for a few days.
Inflammation results in pain, swelling, soreness, and redness. Following a diet which is based on eating anti-inflammatory foods is the key to fighting inflammation and prevent further health complications. Foods which are a rich source of minerals, vitamins, antioxidants and healthy fats help your body fight inflammation.
Top 6 foods to fight inflammation
Salmon is high in omega-3 fatty acids. These fatty acids are potent anti-inflammatory agents. The anti-inflammatory activity of salmon has been scientifically proven. A study which involved 500 participants has shown that salmon reduces joint pain and inflammation. The participants were given omega-3 supplements every day and they were feeling much better after consuming these supplements.
Celery is high in water content. Celery acts as a natural antibiotic which effectively fights inflammation and bacterial infections. This food is a rich source of antioxidants and polysaccharides that reduce inflammation and prevent oxidative stress.
Pineapple is a good source of the enzyme bromelain which is a health-supporting compound. According to a study, pineapple is even more effective than most of the anti-inflammatory drugs. You can even substitute certain anti-inflammatory drugs with natural pineapple juice. Pineapple juice has an analgesic effect and inhibits the formation of kinin receptors, which cause inflammation and muscle pain.
Brocolli is high in potassium and magnesium. These nutrients are powerful antioxidants which block inflammation. Also, broccoli contains sulforaphane which helps maintain joint cartilage and strengthens your bones.
Almonds are high in fiber, calcium, vitamin E and omega-3 fatty acids. All nuts are a good source of antioxidants which repair cells damaged by free radicals. Vitamin E slows down the progression of atherosclerosis.
Tomatoes are high in lycopene (the red pigment in tomatoes) which reduces systemic inflammation. Tomato juice reduces the risk of tumor growth and metabolic diseases.
Also, you should avoid consuming the following foods:
- Processed foods such as ham, bacon, and salami.
- Seed and vegetable oils.
- Foods which contain trans fats such as cakes, cookies, margarine, crackers, doughnuts.
- Sugar and high-fructose corn syrup.