During this COVID-19 pandemic situation, you often heard the medical terminology CRP (C- reactive protein) levels. The CRP is a marker of inflammation in your body. Inflammation is our body’s normal reaction to infection or injury.
What is inflammation?
When inflammation happens, white blood cells activate to protect your body from invaders like microbe, plant pollen, or chemical. This raises the blood flow to the area of injury or infection causes redness and warmth. Some of the chemicals cause fluid to leak into your tissues, resulting in swelling.
One of the most powerful ways to combat inflammation is to include anti-inflammatory foods in your diet. Certain foods may accelerate the inflammation but by choosing the right foods you can prevent the risk of many illnesses.
What does anti-inflammatory food do?
There are plenty of foods that can relieve inflammation. An antioxidant is a major component of anti-inflammatory foods that act as protective compounds that can help reduce levels of inflammation. Antioxidants protect your body from harmful free radicles that stimulate inflammatory cells. These free radicles can lead to cell damage which causes chronic inflammation or DNA damage. To fight against it our body produces natural antioxidants but dietary antioxidants can also help. An anti-inflammatory diet favors foods that are rich in antioxidants, vitamins, and omega-3 fatty acids.
Here are some amazing anti-inflammatory foods you must include in your diet –
Green tea is the best antioxidant and anti-inflammatory beverage you can drink. It contains a substance called epigallocatechin-3-gallate (EGCG). It inhibits the inflammation and prevents damage to the fatty acids in your cells. Green tea is high with a powerful antioxidant – Catechin polyphenols which work as an anti-inflammatory and help to destroy free radicles in your body.
We all know since childhood that turmeric acts wonderfully when mom applied it on wounds or cuts. It remarkably reduces inflammation and infection. Turmeric has abundant anti-inflammatory and anti-septic properties due to the presence of Curcumin in it. Curcumin is a powerful anti-inflammatory nutrient that helps to reduce inflammation in arthritis, diabetes, and even depression. It significantly reduces CRP – inflammatory marker when you consume turmeric with black paper.
Berry such as blueberry, strawberry, and raspberry are loaded with antioxidants, vitamins, and minerals. Berries contain antioxidants called anthocyanins. These act as an anti-inflammatory to reduce your risk of various diseases. It also boosts our immunity and reduces the risk of heart disease.
Bell peppers and chili peppers are full of vitamin C and antioxidants. Bell peppers provide the antioxidant quercetin, which may reduce inflammatory markers in people with sarcoidosis, an inflammatory disease.
Fatty fishes are a great source of proteins and omega-3 fatty acids. Fishes like salmon, mackerel are the best source of omega-3 fatty acids. Fatty acids – EPA and DHA reduce inflammation that can cause metabolic syndrome, heart disease, diabetes, and kidney disease. The study suggests that these fatty acids also help to reduce an inflammatory marker – CRP.
Walnuts are an excellent source of anti-inflammatory omega-3 fatty acids. It helps to reduce pain and swelling by inhibiting the neurotransmitters. Almonds are also full of antioxidants and vitamin E which helps to reduce inflammation.
Green leafy vegetables such as spinach are rich in vitamins, fibers, minerals, and antioxidants. These nutrients can protect your body against the oxidative stress caused by free radical damage. Vitamin E present in green leafy vegetables protects our body from inflammatory causing molecule- cytokines. Other green vegetables like kale and broccoli contain disease-fighting phytochemicals like calcium, iron, and fiber than light-colored vegetables.
Olive oil is one of the healthiest fat you ever eat. Extra virgin olive oil provides powerful anti-inflammatory benefits, which cut down the risk of heart disease, cancer, and other serious health conditions.
Some tips to cut down the inflammatory food from your diet –
- Eat more vegetables
- Add a lot of antioxidant foods
- Limit carbohydrates
- Get omega-3 fatty acids
- Avoid red meat, soda, junk foods, fried foods, and other processed food
Natural anti-inflammatory foods can lower your chances of having inflammation. Of course, medicines and other therapies are important but as many experts say anti-inflammatory foods may help too.