Why You Should Be Eating Anti-Inflammatory Foods
Making sure you get enough foods in your diet that help to fight inflammation is important for many reasons. The biggest one being that many diseases are linked to the inflammation of tissues within the body.
The first one we naturally think of is the digestive tract, because when that gets inflamed we are well aware of it.
Inflammation can cause minor issues like belching or flatulence but can also cause vomiting, diarrhea, and indigestion. Inflammation of the digestive tract is also one of the underlying causes for irritable bowel disease like crohn’s disease and celiac’s.
Inflammation is the Cause of Most Disease
Inflammation doesn’t just cause digestive issues. Common problems like asthma, and diabetes are caused by inflammation as well. Asthma is related to inflammation of the lungs, and diabetes to the inflammation of our blood vessels.
Eating a proper diet is the key to reducing inflammation. The foods we are going to want to include in our diet are ones high in omega 3 fats, antioxidants and minerals.
What Foods Should I Be Eating to Reduce Inflammation?
1-Dark Leafy Green Vegetables
The number one choice when it comes to fighting inflammation are dark leafy green vegetables. The dark green color is an indicator of being rich in antioxidants and is something you can use to identify other foods high in antioxidants as a general rule as well.
The Vitamins A, C and K found in dark leafy green vegetables are all power antioxidants which neutralize harmful free radicals in our body. Free radicals are produced as the result of chemical reactions in the body regularly produced in the body.
Broccoli, spinach and kale are three of the foods highest in antioxidants from this group so make sure to include those in your diet.
Berries are another great choice when it comes to antioxidants, and like the vegetables the darker the color the more antioxidants they have, generally speaking.
Eating berries has shown to decrease the decline in cognitive function, improved motor function and improved both short and long term memory as well.
Blueberries are one of the best options because it contains a specific antioxidant called quercetin which is believed to not only fight inflammation but may help to fight cancer as well.
Fatty fish are great sources of both omega 3 fatty acids and antioxidants as well. Fish also contains a good amount of protein and vitamins as well making it a great all around meal.
The omega 3 fatty acids found in fish is believed to reduce the risk of some diseases like heart disease, arthritis and cancers as well.
4-Red and Yellow Bell Peppers
Red and yellow bell peppers are the best foods you can possible eat when it comes to getting Vitamin C, a well known powerful antioxidant. Vitamin C also helps us to absorb iron which is used to create blood cells to supply oxygen to our body.
Red and yellow bell peppers also have other compounds within them that fight inflammation, like capsaicin. Capsaicin has been shown to help regulate blood sugar levels which helps fight diabetes as well.
If you don’t eat meat or just aren’t a fan of fish seeds are another awesome source of omega 3 fatty acids which have shown to fight inflammation in our tissues.
Flaxseeds are by far and away the best choice when it comes to seeds as they are loaded with omega 3 fatty acids, in one serving you can get over 1000% of your daily value making flaxseeds very effective when it comes to fighting inflammation.
Flaxseeds also have magnesium, phosphorus, and manganese; all micronutrients that we need to carry out cellular function and other biological processes.
If you don’t like flaxseeds or they aren’t available where you live, chia seeds are a good alternative that also provide a good amount of omega 3 fatty acids.
When using any type of seed, make sure that you are either chewing them completely or are grinding them up to use as a powder before use. The omega 3 fatty acids and antioxidants are found within the seed itself, so make sure you are breaking through the husk so that your body can get at all the good stuff.