Finding the main causes of inflammation is the first step towards reducing inflammation, and consuming anti-inflammatory foods is the second step. Include the following Top 15 Anti-Inflammatory Foods in your regular diet and protect your body from the harmful effects of inflammation. In a previous article, I already mentioned the top 10 anti-inflammatory foods.
Number 1: Papaya
Papaya’s a great inflammatory agent. Name coined by Christopher Columbus as the fruit of the Angels, papaya contains papain, a protein digested in enzymes together with other nutrients such as vitamin C. Any papain helps to reduce inflammation and improves digestion, and heals burns.
Number 2: Apple Peel
Apple peels are rich in polyphenols and flavonoids that have been shown to have potent antioxidants and anti-inflammatory effects and improve joint health in human clinical studies.
Number 3: Blueberries
Blueberries reduce inflammation and can, protect the brain from aging, and prevent diseases such as cancer and dementia.
Number 4: Tea, Especially Green
Everybody knows that green tea is an excellent antioxidant but how many people know the benefits of green tea to their full extent? This unique beverage has anti-cancer properties. It can lower the levels of bad cholesterol it can, prevent cardiovascular disease, and it can also fight infections. Moreover, green tea has mild anti-inflammatory effects and can help those with rheumatoid arthritis. So what’s the secret? The high amounts of catagen polyphenols make green tea such a powerful antioxidant. The Chinese and Japanese people consume green tea regularly. This is why they have considerably lower heart disease rates than others.
Number 5 Sweet Potatoes
Sweet potatoes’ most enormous anti-inflammatory benefits are their high amounts of antioxidants, mainly beta carotene, alpha-tocopherol, and ascorbic acid. Studies have begun to show that these particular antioxidants may protect against the development and progression of knee osteoarthritis.
Number 6: Cinnamon
Cinnamon is a famous spice usually used to flavor baked treats. But cinnamon is not just an additive in our cakes. Studies have proven that spice has anti-inflammatory effects, which could help to relieve swelling. Keep a good store of cinnamon on hand and spread it on your tea or coffee and on top of your breakfast cereal.
Number 7 Greens
Greens such as kale, spinach, collard greens, and Swiss chard contain nutrients to ward off inflammation symptoms. These greens contain potent antioxidants, flavonoids, carotenoids, and vitamin C, which will help ward off cellular damage and tissue injury. Try your greens cooked or raw; don’t be afraid to fill your plate up.
Number 8: Asian Mushrooms
These mushrooms contain compounds that enhance immune function; however, you should never eat them raw and limit the amount you eat.
Number 9: Nuts
Nuts are comprehended for their anti-inflammatory qualities, but some are better for you in this regard. Almonds consistently make lists of foods that can help with inflammation. Cashew nuts are another excellent choice, and walnuts specifically help with rheumatoid arthritis. The fantastic thing about most of these nuts is that they’re universal, making an ideal between-meal snack or adding flavor to any side dish or main dish. It’s typically quite comfortable to start eating more of them by simply being more conscious that they can help you with anti-inflammatory conditions.
Number 10: Avocado
Avocados have a knack for making it into several healthy food lists. We can add another advantage to avocados by being on an anti-inflammatory food list. The healthy fats that contain are an excellent choice for losing weight, which is helpful if you’re concerned about inflammation. Maintaining a healthy weight is essential as it permits keeping inflammation at an acceptable level, and avocados can assist in this department. They taste excellent and can be added to any meal, even as a side garnish.
Number 11 Hemp Seeds
Many foods are touted as superfoods, but hemp seeds have the credentials to back up that claim. In fact, no other plant-based food is such a perfect ratio of all the essential amino and fatty acids in such an easily digestible form for human consumption as hemp seed. Their notoriety as a superfood comes primarily from the significant amount of alpha-linolenic acid and gamma-linolenic acid GLA. They contain these hemp seed benefits that help make hemp seeds a natural combatant for chronic inflammation, making them a vital defense mechanism against chronic disease and the effects of premature aging.
Number 12: Hot Chili Peppers
Hot chili peppers have been honored for their health advantages since old times. All chili peppers contain the natural compound named Capsaicin. This is what gives spicy fruits their anti-inflammatory properties. It is also long used as a digestive aid; however, hot chili pepper has more recently been shown to ease pain associated with arthritis and headaches. Chili peppers are widely considered a powerful anti-inflammatory spice, so include a dash of chili peppers in your next dish.
Number 13 Kelp
Kelp, such as kombu, contains complex carbohydrates. It is anti-inflammatory, anti-tumor, and an antioxidant. A few studies in recent years have found promising results in using brown algae extract to control liver and lung cancer and promote collagen synthesis. Kelp’s high fiber content also helps reduce fullness, slow fat absorption, and promote weight loss, but whenever possible, get only organic kelp harvested from unpolluted seas.
Number 14: Tart Cherries
Studies reveal that these tasty tart-sweet cherries can relieve pain from post-exercise soreness and arthritis. One study showed that this fruit has the highest anti-inflammatory content of any food. Look for tart-dried cherries and tart cherry juice. Add tart cherry juice to breakfast smoothies or sprinkle dried tart cherries over your morning bowl of oatmeal or yogurt.
Number 15: Pineapple
Pineapple is a great summer snack that satisfies your sweet tooth and quenches your thirst. Pineapple contains bromelain, which improves the condition of the joints, reduces swelling and pain, and shortens the healing time and bruises after injury or surgery. If you consume bromelain as a dietary supplement for the treatment of joints, then make sure you consume it on an empty stomach. Taking bromelain on a full stomach will improve your digestion and not act as an anti-inflammatory.
Finally, I would like to say the anti-inflammatory diet is not a diet in the widespread sense. It is not intended as a weight-loss program, although people can and do late lose weight on it, nor is it an eating plan to stay on for a limited period. Instead, it’s a way of selecting and preparing foods based on the scientific knowledge of how they can help your body maintain optimum health and influence inflammation. This diet will provide steady energy in ample vitamins, minerals, essential fatty acids, dietary fiber, and protective nutrients.