10 Best Healthy Anti Inflammatory foods background img
March 7, 2018

10 Best Healthy Anti Inflammatory foods

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anti inflammatory foods - green tea

Every being on this Earth is blessed with the bodies that are magical and are prone to take care of themselves on their own, the condition or the power of inflammation. Humans, animals or even plants or trees for that matter do not need extra maintenance to keep themselves alive. This process has been carried on through millions of years, thus giving growth to the living species on Earth. However, this process has not remained as simple as it was before, again because of the cons of the development this time. There is no way we could blame our actions of development on our ancestors or future generation but it is our responsibility to maintain the immune of our body so that it protects us when needed. Our internal body needs the same process for which intake of Anti inflammatory foods is necessary.

Is it getting too complicated? Let’s simplify this process. ‘Inflammation’ is a physical condition where the body takes action to protect itself from the foreign invaders that cause harm to the body. For example, swelling, redness, hot, and which often causes irritation to the body.

We are lucky to have the physical sector of our body to work by itself, however, it is our responsibility to maintain the digestive sector of our bodies. There are foods that we include in our day to day diet which harm our health causing obesity, type 2 diabetes, cancer and even severe heart attack. We may not consume these foods on purpose but our lifestyles and way of living have made us prone to eat these foods. Fast foods, fried foods, red meat, burgers, pizzas (lots of refined baked flour and soft cheese), soda, excessive sugar in coffee, candies, cakes; white bread, salad dressings, mayonnaise, alcohol and even dairy products. Consuming these foods occasionally is no harm since the level of inflammation in the body should remain balanced. However switching to healthy anti inflammatory foods in your diet will give you a healthy, and longing lifestyle keeping you active throughout the day.

According to the World Health Organization, an average person’s lifestyle should include physical activity along with consumption of leafy vegetables, fruits, nuts, whole grains, 5gm of salt and less than 10% of sugar to keep a balanced and active diet. Here are the 10 best Anti inflammatory foods that will keep your diet balanced by giving you an active and healthy skin and body.

#1 Tomatoes

The glance of fresh, ripped juicy red tomatoes gives a bolt splash of freshness. Despite, tomatoes being comparatively inexpensive it almost has all the qualities of an all-rounder diva! This ripped juicy fruit consisting of 95% of the water has literally 0.2 % of fat and 18 calories of energy. Not only it could be eaten raw but could also be used as a garnish, dressing, soups, puree, stewed and siders. Indian mothers have stayed very loyal to tomatoes by adding them in literally every dish they make, and it is inappropriate to doubt the taste of Indian delicacies. The benefits of tomatoes could go down a list by improving your skin, health and even cardiovascular diseases. Tomatoes having an excellent rate of vitamin C, potassium and other antioxidants it becomes a vital anti inflammatory food that could combat cancer, reduce blood pressure and gives you a brilliant eyesight. Tomatoes having a high amount of vitamin C increases the amount of collagen in your skin giving a healthy glow and improving the health your nails, hair and connective tissues.

#2 Green Leafy Vegetables

The green leafy vegetables have always been our friends since we were kids. Remember, Popeye, the sailor man asked us to eat Spinach? Yes, he definitely knew why it was so important for us! Green leafy vegetable may not look and sound appealing to our mouth but it has all the necessary ingredients that our body needs at this age. Let’s track down to the basic science and find why it is one of the best anti inflammatory foods in the list. Green leafy vegetables consist of vitamin A, C and K. Vitamin A is the architect of our body’s natural defense system, and vitamin K helps your body heal itself by its own and increases the lifespan of your bones, which by default makes it the best anti inflammatory food so it could defend our body’s health from all the unnecessary diseases. In addition to these vitamins, it also contains potassium and iron in a sufficient amount which helps our body replenish all the necessary ingredients for a healthy life. These vegetables are low in calories and are also suggested by experts to be eaten for weight loss diets. Higher consumption of green leafy vegetables reduces the risk of type 2 diabetes, skin cancer, blindness, and even breast cancer. Dark green leafy vegetables have a high source of fiber, minerals and antioxidants which keeps you fuller, active and increases your metabolism keeping you hydrated.

anti inflammatory foods - dark green vegetables

#3 Berries

Let’s get a little colorful here by switching from greens to the vibrant and juicy berries. According to experts, adding one whole bowl of Strawberries, raspberries, blueberries, huckleberries, cranberries or blackberries; frozen or normal into your diet will improve your health drastically. Berries providing the highest source of antioxidants. Berries calm down the pro-inflammatory process and give a splash of freshness to the neurons and are a rich source of stress busters. Goji berries are known to improve sexual vitality, happiness and overall physical strength. Berries, apart from having these benefits are prone to repair damaged cells and skin. Eating a bowl of all berries every day will give a glow to your skin.

Also Read: 10 Quick and Easy Berry Recipes

anti inflammatory foods - berries

#4 Turmeric

Turmeric has been the oldest boon to mankind, not getting enough of its medicinal, health and taste benefits. Turmeric being one of the oldest antioxidants and spices in the country is one of the best anti inflammatory foods that should be included in one’s everyday diet. The benefits of turmeric are not only limited to its medicinal and healing properties but have turned into beauty masks and even primary food ingredient. An ingredient in turmeric, known as curcumin is known to reduce inflammation in bodies. Turmeric could be directly applied to the wound to reduce inflammation and further spreading of the germs. A little bit of turmeric is added to every Indian food to keep the diet intact and balanced. One can also drink warm milk with turmeric to get better off cold and cough, one can also add turmeric to a steam for an intense headache or cold. Turmeric is known for its cleaning properties and hence is applied to the skin with a little amount of milk to make the skin look fairer and clearer.

anti inflammatory foods - turmeric

#5 Extra Virgin Olive Oil

Through sources of experts,  it has been claimed that two tablespoons of olive oil a day, will keep your doctor away. Olive oil has a rich amount of monounsaturated fat which has a positive effect on your cholesterol levels and reduces the risk of heart strokes. Its antioxidant levels reduce the amount of stress in your body. Olive oil works well as a part of your digestive process as it is light and helps the process of digestion move faster by creating a protective field against your stomach and avoiding gastritis issues. Olive oil being a fat is an exception in an anti inflammatory list and it also has its most known skin benefits. Olive oil is the best moisturizer your skin and hair could get. It stimulates hair growth and gives a flawless tint to your skin.

#6 Nuts

Avoiding junk food and switching to a diet can make you go nuts. But try switching to nuts because it will give you the benefits of all the that a double cheese burst pizza won’t. Almonds, walnuts, cashew nuts, hazelnuts, pistachios are rich in unsaturated fats, vitamin E, fiber and omega-3 acid which improves your heart’s lifespan. And let’s not forget almonds have been our best friends since childhood exams. betraying them at this point would do no good to your body. Nuts provide you with the exact amount of fat your body requires along with the necessary nutrients. It contains antioxidants which protect your cells from cholesterol damage. Nuts can help reduce weight and its highly anti inflammatory properties reduces inflammation and supports the body to live longer.

anti inflammatory foods - walnuts

#7 Dark Chocolate

There’s always a ray of hope when you’re about to give up. And chocolate will always be the savior  to savor your taste buds. Dark chocolate is highly known for its properties to burst stress and lift the mood, even in dead conditions. However, it also has anti inflammatory properties that would not only increase the health of your body but would reduce inflammation. A good quality dark chocolate with a high amount of cocoa is rich in nutrients and has a good amount of fiber and minerals. However, dark chocolate being a processed food contains a moderate amount of sugar and should not be consumed on a daily basis. Cocoa and dark chocolate has a high amount of antioxidants which helps repair and protect the body from cancer, heart problems, and also improves blood pressure.

anti inflammatory foods - cocoa

#8 Flaxseeds

Flaxseeds are small, brown-golden colored seeds, with a rich source of fatty acids, magnesium, minerals. It is also known as a super food. It contains a good amount of omega-3, fatty acids and anti-inflammatory properties. It also contains high antioxidants which promote hormonal balance in your body. Flaxseeds help reduce cholesterol and supports the processing of our digestive system. Flaxseed oil is a great enzyme for hair and skin to improve its health and give a healthy glow. One spoon of flaxseeds every day will improve your health by protecting it from cardiovascular diseases and inflammatory attacks.

#9  Wholegrain

An average person’s meal should include at least one bowl of wholegrain food. Wholegrain meals have all the properties including fiber, carbs, energy, vitamin B, minerals which are otherwise taken away in refined or processed food. Choosing wholegrain bread over white bread will help you improve your lifespan along with preventing the inflammation in your body caused by the white bread. One whole seed of a grain is divided into three parts and each of its parts contains properties which keep your body healthy. The many variants of whole grain which you can include in your daily diet are oatmeal for breakfast, popcorn, brown rice, chapati, roti, barley. You can also make pancakes by adding multi-grains. The bottom line, these wholegrain meals will reduce the risk of stroke and severe diseases.

#10  Green Tea

The smell of the green tea is as refreshing as a beach side vacation. Green tea is highly known for its antioxidant properties which helps in reducing weight and give your skin a glow. But, it has also been one of the best and heathy anti inflammatory foods that helps your internal organs remain healthy for a longer period of time. Green tea helps repair the damaged cells in the body and protects it from radical damage. It is also proven to help prevent Alzheimer or memory loss. Green tea helps improve the density of your bones and reduces the level of cholesterol in the body. There will be a wide range of green tea having numerous benefits but having it in sufficient amount will help our body retain its glow.

anti inflammatory foods - green tea

These are the best anti inflammatory foods which must be included in everyone’s daily diet to ensure good health.

Featured Image Source : www.healthbeat.spectrumhealth.org

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