How our bodies react to inflammation is affected by the food we eat. Foods high in carbohydrates, for example, have been shown to increase the risk of chronic inflammation.
Low-carb diets rich in antioxidants and omega-3 fatty acid are on the contrary.
This makes it clear that if you want to be healthy and fit, you must avoid foods that cause chronic inflammation.
Here are the top anti-inflammatory foods you can add to your diet. And here’s why they’re important.
What are Anti-Inflammatory Foods for?
Understanding inflammation and the benefits of anti-inflammatory foods is key to understanding why they are good.
Inflammation refers to the body’s most crucial protective mechanism. We come into contact with chemicals and organisms throughout our lives. Some of these threats can be more severe than others.
These chemicals are released by the body in an immune response called inflammation. Inflammation is an immune response to injury.
Best Anti-Inflammatory Foods
Here’s a list with anti-inflammatory foods that you should include on your plate as often as possible.
1. Fish
Fishes are a good source of protein and are great for building muscle. However, that’s not all. They also contain unsaturated fat acids.
Unsaturated fatty acids, unlike saturated fats which can cause cholesterol buildup on blood vessels walls, are healthy.
There are two types of unsaturated oils: monounsaturated and polyunsaturated.
These are the fats found in fish. A high level of omega-3 fatty acid, which is a type of polyunsaturated fat has been shown to lower the risk of premature deaths. It is also linked to lower risk of stroke, heart disease, and inflammation.
Fish should be eaten as often as possible. Fish is a great choice for any kind of lunch.
2. Shrimps
Another seafood. Shrimps are a wonderful choice because they have low calories and healthy amounts of fat, protein, vitamins, and minerals.
Shrimp fat is also an omega-3 fat acid. This is a polyunsaturated, powerfully anti-inflammatory fat. Vitamin B6 and vitamin E are great for your skin.
Shrimps contain zinc, which is a micronutrient that improves immunity and our digestive system function. Also, shrimps have iodine, which helps to produce tyrosine, one of the most essential hormones in our bodies. Thyroid disorders can be caused by a lack of this mineral.
3. Nuts
Nuts are an excellent anti-inflammatory food choice. Nuts are delicious and don’t contain many calories.
They are rich in polyunsaturated fat acids. The omega-3 fatty acids found in nuts have been shown to reduce inflammations that could lead to arthritis. They also contain vitamin A, which keeps the skin healthy and moisturized.
The fiber found in nuts may help you feel fuller for longer periods of time after eating them.
4. Apples
Ever wonder why “an apple a days keeps the doctor away”? It’s because apples can be one of the most nutritious foods on the planet.
A whole apple has almost all the nutrients needed for a healthy diet, including vitamins, antioxidants, fiber, and carbohydrates.
Apples’ high antioxidant content is responsible for their anti-inflammatory properties. Antioxidants are a group of compounds that work to eliminate free radicals from your body.
Because they are not compounds, free radicals can easily react with other compounds and cause oxidative damage. It is important to eliminate them from your body in order to reduce the chance of developing cancer or heart disease.
5. Berries
When advising clients about anti-inflammatory foods, a dietician will tell them to eat fruits. This is a wonderful advice as fruits are rich in natural antioxidants.
Berries are delicious and rich in vitamins, minerals, and fiber. Vitamin C is essential for optimal immune system function. Fiber improves the function of our lower gastrointestinal tract (GIT). They make our stool heavier and more comfortable to pass.
Berries are rich in fibers that can be soluble. They can also lower blood sugar levels and cholesterol.
Anthocyanins are a class antioxidant found in berries and have strong anti-inflammatory capabilities. They remove free radicals from cells and keep them in good health.
