importance of food: Top 10 anti inflammatory foods list
what is an anti-inflammatory diet:
Inflammation is a necessary part of the digestion process. as we have learned about the importance of food, Our body uses inflammation to fight illness and protects us from
further harm. However, some medical conditions can cause faulty inflammation
responses, which are called chronic inflammatory diseases.
the best thing that one can do to reduce and prevent
inflammation is to opt for an anti-inflammation diet, the anti-inflammation
diet includes eating certain foods and avoiding some.
read also: the importance of food avoids this food in your breakfast.
read also: the importance of food avoids this food in your breakfast.
How an anti-inflammatory diet works :
The anti-inflammatory diet increases the number of antioxidants to reduce free radicals in the body. free radicals can damage
body cells and increases the risk of certain diseases.
Conditions that can be improved by having an anti-inflammatory diet:
Doctors recommend having an anti-inflammatory diet
as a complementary treatment for conditions that can be worsened by chronic
inflammation.
some of the conditions that can be improved by having an anti-inflammatory diet include rheumatoid arthritis, psoriasis, asthma, Crown's disease, colitis, inflammatory bowel disease, diabetes, obesity, heart disease, lupus, metabolic syndrome, and Hashish's disease.
some of the conditions that can be improved by having an anti-inflammatory diet include rheumatoid arthritis, psoriasis, asthma, Crown's disease, colitis, inflammatory bowel disease, diabetes, obesity, heart disease, lupus, metabolic syndrome, and Hashish's disease.
Foods to eat during the anti-inflammatory diet:
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Dark leafy vegetables, blueberries, blackberries,
cherries, dark red grapes, broccoli, cauliflowers, beans, lentils, green tea,
red wine, avocado, olives, coconut, extra virgin olive oil, walnuts, almonds,
pine nuts, pistachios, turmeric, cinnamon, dark chocolate
foods to avoid during the anti-inflammatory diet:
An anti-inflammatory diet does not just mean eating more
of some specific foods but also avoiding some particular foods.
The list includes processed meats, sugary drinks,
fried foods, white bread, white pasta, vegetable oil, soybean oil, and gluten.
Processed snacks like chips, excess alcohol, and too many carbohydrates should
be avoided too. buy anti-inflammatory food here
Vegetarian food and inflammation:
Studies suggest that people who follow a vegetarian diet have high levels of plasma AA, which is a marker of overall health and is
linked with lower levels of inflammation and heart disease.
Another 2017 study suggests that animal products
increase the risk of systemic inflammation. while another study suggests that
reduced inflammation is one of the key benefits of the vegan diet.
here are some lists of anti-inflammatory food lists.
Cherries:
we all know sweet cherry is a very delicious
and rich source of nutrients juicy fruits are rich in antioxidants, such as
anthocyanins and catechins, which fight inflammation.
although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.
although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.
In one study, when people consumed more than 250
grams of cherries per day for one month, their level of the inflammatory marker
CRP decreased - and stayed low for 28 days after they stopped eating cherries.
Tomatoes:
juicy and fruity full of nutrients tomato we all
have taken its test and well know it properties but here we have to know it has anti-inflammatory activities and those are here listed.
Tomatoes are high in vitamin C, potassium, and
lycopene, an antioxidant with impressive anti-inflammatory properties.
Lycopene may be particularly beneficial for reducing
pro-inflammatory compounds related to several types of cancer.
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One study determined that drinking tomato juice significantly decreased inflammatory markers in overweight - but not obese women.
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,
Dark Chocolate:
Dark chocolate is well known as an antioxidant that
reduces inflammation. These may reduce your risk of disease and lead to
healthier aging. flavanols are responsible for chocolate's ant-improvement in
endothelial function two hours after eating high-flavonol chocolate.
However, making sure to choose dark chocolate that
contains at least 70% cocoa more is even better in order to reap the
anti-inflammatory benefits.
Olive oil:
Olive oil is rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.
Studies link extra virgin olive oil to a reduced risk of heart disease, brain
cancer, and other serious health conditions.
in a Mediterranean diet study, CRP and several
other inflammatory markers significantly decreased in those who consumed 1.7 an ounce of olive oil daily.
The effect of oleocanthal, an antioxidant found in
olive oil has been compared to anti-inflammatory drugs like ibuprofen.
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Keep in mind that anti-inflammatory benefits are much greater in extra virgin olive oil than in more refined olive oils.
It's easy to find extra virgin olive oil in your local grocery store, but you can also buy it online here.
Turmeric:
Turmeric is a spice with a strong, earthy flavor
that's often used in curries and other Indian dishes. It has received a lot of
attention for its content of powerful anti-inflammatory nutrient curcumin.
turmeric is effective at reducing inflammation
related to arthritis, diabetes, and other diseases.
One gram of curcumin daily combined with piperine
from black pepper caused a significant decrease in the inflammatory marker CRP
in people with metabolic syndrome.
However, it may be hard to get enough curcumin to have a noticeable effect from turmeric alone.
In one study, overweight women who took 2.8 grams of turmeric per day had no improvement in inflammatory markers.
However, it may be hard to get enough curcumin to have a noticeable effect from turmeric alone.
In one study, overweight women who took 2.8 grams of turmeric per day had no improvement in inflammatory markers.
Grapes:
Grapes contain anthocyanins, which reduce
inflammation. In addition, they may decrease the risk of several diseases,
including heart disease, diabetes, obesity, Alzheimer's disease, and eye
disorders.
Grapes are also one of the best sources of restorative, another compound that has many health benefits. In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers.
Grapes are also one of the best sources of restorative, another compound that has many health benefits. In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers.
What's more, their levels of adiponectin increased. Low levels are associated with weight gain and an increased risk o cancer.
Mushrooms:
While thousands of varieties of mushrooms exist
worldwide, only a few are edible and grown commercially.
these include truffles, potbelly mushrooms, and shiitake. Mushrooms are very low in calories and rich in selenium, copper, and all of the b complex vitamins.
They also contain phenol and other antioxidants that provide anti-inflammatory protection.
these include truffles, potbelly mushrooms, and shiitake. Mushrooms are very low in calories and rich in selenium, copper, and all of the b complex vitamins.
They also contain phenol and other antioxidants that provide anti-inflammatory protection.
A special type of mushroom called lion's mane may
potentially reduce the low-grade inflammation seen in obesity.
Peppers:
Peppers are loaded with vitamin c and antioxidants
that have powerful anti-inflammatory effects. Bell peppers provide the
antioxidant quercetin, which may reduce one marker of oxidative damage in
people with sarcoidosis, an inflammatory disease.
Chili peppers contain sinapic acid and ferulic acid
and ferulic acid, which may reduce inflammation and lead to healthier aging.
Green Tea:
You've probably already heard that green tea is one
of the healthiest beverages, you can drink. It reduces your risk of heart
disease, cancer, Alzheimer's disease, obesity, and other conditions.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3 gallate.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3 gallate.
EGCG inhibits inflammation by reducing
pro-inflammatory cytokine production and damage to the fatty acids in your
cells.
Avocados:
Avocados may be one of the few supposed superfoods
worthy of the title.
they're packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to reduced cancer risk.
In addition, one compound in avocados may reduce inflammation in young skin cells. In one study, when people consumed a slice of avocado with a hamburger, they had lower levels of the inflammatory markers NF-KB and IL-6 than participants who ate the hamburger alone.
Verdict:
An anti-inflammatory diet reduces inflammation. by
following the diet, people can reduce their body's inflammation responses.
Reduced inflammation can help people avoid some potential health problems caused
by chronic inflammation.
conclusion:
The diet plan is generic in nature, consult your dietitian for a more detailed plan depending on your health condition.
references
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