Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease. Stress, inflammatory foods and low activity levels can make this risk even greater. However, studies demonstrate that some foods can fight inflammation.
Here are 7 anti-inflammatory foods
1.Berries
Berries are small fruits that are packed with fiber, vitamins and minerals. Although there are dozens of varieties, some of the most common are: Strawberries, Blueberries, Raspberries and Blackberries.
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease. Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly. In one study, men who consumed blueberries every day produced significantly more NK cells than men who did not.
2.Fatty Fish
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA. Although all types of fish contain some omega-3 fatty acids, some of the most common are: Salmon, Sardines, Herring and Mackerel.
• EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes and kidney disease. Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects.
3.Broccoli
• Broccoli is extremely nutritious.
• It's a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale.
• Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.
• This may be related to the anti-inflammatory effects of the antioxidants they contain.
4.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.
5.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 (EGCG).
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
6.Mushrooms
While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially. These include truffles, portobello mushrooms and shiitake. Mushrooms are very low in calories and rich in selenium, copper and all of the B-Vitamins. They also contain phenols 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.
7.Peppers
Bell 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, which may reduce inflammation and lead to healthier aging.
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