Health Diet: Top 10 Anti-Inflammatory Foods
What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.
The National Institute of Allergies and Infectious Diseases reported:
"While today’s modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease. "(1)
Hence, choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
Top 10 Anti-Inflammatory Foods
Berries like strawberries, blueberries, raspberries and blackberries, are small fruits that are packed with fiber, vitamins and minerals. It contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.
The study shows, overweight men and women who ate strawberries had lower levels of certain inflammatory markers associated with heart disease.
2. Green Leafy Vegetables
The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. If you struggle to consume added portions of green leafy vegetables, try this delicious anti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.
Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids, and thus a perfect anti-inflammatory food. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer. (2)
Eating half an avocado will also add nicely to your daily intake of vitamins C, A, E, and B-complex vitamins, plus they're an excellent source of magnesium, fiber, and potassium while being low in sodium. The combination of these nutrients and the polyphenols that work as antioxidants make avocados a must-have for any anti-inflammatory diet.
Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties. Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb.That's because lycopene is a carotenoid, or a fat-soluble nutrient. Carotenoids are absorbed better with a source of fat.
Salmon is an excellent source of essential fatty acids, and considered one of the best omega-3 foods. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.
7. Green tea
Green tea's high epigallocatechin-3-gallate (EGCG) content reduces inflammation and safeguards cells from damage that can lead to disease.
Ayurvedic medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs. It’s also known to cleanse the lymphatic system, our body’s sewage system.
In fact, ginger health benefits may even include treating inflammation in allergic and asthmatic disorders. (3)
Apples are a versatile source of calcium D-glucerate that is a phyto-chemical that plays a crucial role in liver detoxification and estrogen balance as well as helps the body utilize the glucose found in the sugars in apples properly.
10. Dry beans
Dry beans, such as navy beans, kidney beans, pinto beans, and black beans, are an excellent anti-inflammatory source of plant protein, minerals, B-complex vitamins, and vitamin K.
Research suggests dry beans may provide health benefits and help prevent some types of heart disease, diabetes, high blood pressure, as well as reduce inflammation.
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