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Title: Top 15 Anti-Inflammatory Foods and How to Follow This Diet
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URL Source: https://draxe.com/anti-inflammatory-foods/
Published: Jun 19, 2019
Author: staff
Post Date: 2019-06-19 18:47:13 by Horse
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Views: 128
Comments: 1
When we look at the diseases that plague our society — arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD) — we see that long-term lifestyle changes are needed. What might not be as obvious is the common denominator tied to all of them and more: inflammation is at the root of most diseases. By addressing the inflammation with anti-inflammatory foods, not only can the symptoms of these diseases be alleviated, but we could even see them disappear. Let’s dive into the top foods that will combat inflammation. What Are Anti-Inflammatory Foods? And How Can They Transform Your Health? Inflammation as a bodily function is not necessarily a bad thing. When the body is injured or ill, the lymphatic (immune) system springs into action, bringing the immune system’s army of white blood cells to the area of concern via increased blood flow. With the increased attention to the area, there might also be swelling, redness, heat, and pain or discomfort. You’ve probably seen this inflammatory response in action, as a cut or scrape becomes hot and puffy around the wound while the extra blood runs. Inflammation, in a healthy body, is the normal and effective response that facilitates healing. Sadly, we know this isn’t the whole story. When the immune system overreaches and begins attacking healthy body tissues, we’re met with an autoimmune disorder like leaky gut and inflammation in otherwise healthy areas of the body. Inflammatory effects also are linked to arthritis and fibromyalgia symptoms, as well as celiac and irritable bowel disease (IBD). For diseases that aren’t autoimmune, inflammation can still play a part as the body continuously tries to heal the tissues in a given area. Asthma creates inflamed airways; inflammation related to diabetes affects insulin resistance; and so on. Despite the connection between inflammation and prevalent diseases, as well as the connection between diet and inflammation that we’ll explore, diet isn’t always analyzed in response to inflammation. In a 2014 study on diet and IBD, 33 percent of the patients in the study opted against the proposed anti-inflammatory diet. All of the patients who participated and consumed anti-inflammatory foods found enough relief that they were able to discontinue at least one of their medications. Still, the study notes that physicians typically offer “if it hurts, don’t do it” advice instead of clear dietary guidelines. (1) Certainly, there is more we can do to promote anti-inflammatory lifestyle changes. The Anti-Inflammatory Diet Standard American diets (appropriately called SAD) are never touted as exemplary, but when talking about inflammation, it becomes vitally important to rethink our typical diets. As a report from 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. (2) To move toward an anti-inflammatory diet and anti-inflammatory foods, we primarily move away from the abundance of overly processed, unbalanced diets of the West and toward the ancient eating patterns of the Mediterranean. (3) A Mediterranean diet comprises plenty of fresh fruits and vegetables, little to no red meat, certainly no chemicals or meat additives, and an abundance of omega-3 foods. As we look into the anti-inflammatory components of certain foods and herbs, we can see how this kind of diet is linked with lowered inflammation. Among the many compounds found in fresh produce, a few general categories stand out as beneficial when attacking inflammation and inflammatory diseases at their source. Antioxidant foods Minerals Essential fatty acids There’s little doubt that the pursuit of a healing diet or a Paleo diet begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits. The evidence is clear that such anti-inflammatory foods can regulate the immune system and impact the way inflammation affects our bodies and our lives. (4) Top 15 Anti-Inflammatory Foods Small, gradual changes are typically more sustainable, easier for the body to adapt to and can make you less likely to go back to your old ways. So rather than emptying your pantry and sailing off to the Mediterranean, you can pursue an anti-inflammatory diet one step at a time. By adding in the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that heal your body and satisfy your palate, you can remove the inflammation-causing offenders without feeling deprived. Let’s take a look at 15 of the best anti-inflammatory foods you can add to your diet. 1. 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. Swiss chard nutrition, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. Eating chard can also protect you against the common vitamin K deficiency. 2. Bok Choy Also known as Chinese cabbage, bok choy is an excellent source of antioxidant vitamins and minerals. In fact, recent studies show that there are over 70 antioxidant phenolic substances in bok choy. These include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals. (5) A versatile vegetable, bok choy can be made in many dishes outside of Chinese cuisine, so make it a go-to anti-inflammatory food. 3. Celery In recent pharmacological studies, benefits of celery include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease. Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own, as they help to lower inflammation and to fight bacterial infections. It’s an excellent source of potassium, as well as antioxidants and vitamins. Also, balance is the key to a healthy body free of inflammation. A good example of mineral balance tied to inflammation is the proper mix of sodium foods and potassium-rich foods. Sodium brings in fluid and nutrients, while potassium flushes toxins. We know that processed foods are high in sodium, but our SAD diets aren’t as rich in potassium. Without this pairing, toxins can build up in the body, once again inviting inflammation. One of the benefits of celery is that it’s an excellent source of potassium, as well as antioxidants and vitamins. 4. Beets A marker of a food chock-full of antioxidants is its deep color, and beets are a prime example! The umbrella category of antioxidants includes a great deal of substances. In general, they fight to repair the cell damage caused by inflammation. In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. (6) When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium. Beets also contain quite a bit of magnesium, and a magnesium deficiency is strongly linked with inflammatory conditions. (7) Calcium, while a vital nutrient, is not processed well within the body without magnesium. When calcium builds up in the body, it becomes unwanted — this unpleasant buildup, such as calcified kidney stones, then invites inflammation. But when a balanced diet is consumed, with anti-inflammatory foods rich in calcium as well as magnesium, the body better processes what’s consumed. 5. Broccoli The poster vegetable for healthy eating, it’s no secret that broccoli is a valuable addition to any diet. For an anti-inflammatory diet, it’s invaluable. Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right. (8) 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. (9) 6. Blueberries One antioxidant in particular stands out as an especially strong anti-inflammatory, and that’s quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer. (10) The presence of quercetin as well as the fellow phytonutrient anthocyanins (so-called water-soluble vacuolar pigments that usually appear red, purple or blue) explains why there are so many health benefits of blueberries. (Both quercetin and anthocyanins are also naturally occurring in cherries.) In a study seeking treatment for IBD, an extract from the noni fruit was used to affect the gut flora and colon damage done by inflammatory diseases. Of the effects the extract had, quercetin created the prominent anti-inflammatory actions. Another study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protective the body from oxidative stress and reducing inflammation. 7. Pineapple Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that’s one of the benefits of pineapple. After being used for years as part of an anti-inflammatory foods protocol, bromelain is observed to have immune-modulating abilities — that is, it helps regulate the immune response that so often creates unwanted and unnecessary inflammation. (11) Pineapple also helps improve heart health because of the effects of powerful bromelain. which can fight blood clotting and is nature’s answer to those taking an aspirin a day to lower the risk of heart attack. Bromelain has been shown to stop blood platelets from sticking together or building up along the walls of blood vessels – both known causes of heart attacks or strokes. The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. Pineapple is filled with phytonutrients that work as well as many medicines do to reduce symptoms of some of the most common illnesses and conditions we see today. Poster Comment: I take 9 of the 15 daily. I also take Kyolic twice daily as part of my heart German herbal formula. I would take walnuts but I want them in shell and they are not available here locally except at Christmas.
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This should include cayenne pepper. I take that 6 times a day. I used to take that twice a day as part that German herbal formula that allowed to me to past my first echocardiogram ever. But I saw a series of videos from the Australian nurse Barbara O-Neill. She convinced me to take it 6 times a day. I have been rehydrating myself twice daily by grating ginger and adding it to water that had been boiled. I let it steep. I add more filtered water and a bit of grape juice to make it taste better. I will let you know when I get results. though I did lower my high blood pressure number by 20 points when I stopped taking a diuretic and substituting grated ginger in as a tea. (28 ounces twice daily.)
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