As we all know, inflammation is one of the key contributors to many chronic diseases. But diet could also play a significant role.
An anti-inflammatory diet can be an invaluable way to mitigate symptoms associated with rheumatoid arthritis and related conditions, like osteoarthritis. Here are some foods packed with these vital anti-inflammatories and safe for everyone’s consumption.
1. Green Tea
Green tea is an excellent source of antioxidants and anti-inflammatory compounds, including epigallocatechin-3-gallate (EGCG) and catechins, both of which help reduce free radicals in the body and protect against prostate, lung and breast cancers. Furthermore, EGCG may even provide protection from these forms of disease.
Green tea may help lower the risk of diabetes and related conditions such as high blood pressure and heart disease. According to one study, people who consumed green tea were significantly less likely to develop type 2 diabetes than those who didn’t drink any.
Green tea is not only rich in antioxidants, but it’s also packed with other essential vitamins and nutrients such as A, C and E as well as folate, potassium manganese and magnesium – not to mention other beneficial phytochemicals!
Minerals and nutrients play an essential role in supporting hormone production, maintaining steady blood sugar levels and warding off cancer growth. Eating food rich in vitamins and minerals is the best way to stay healthy and remain in the pink of health.
Green tea offers essential antioxidants in addition to being low in calories and fat content, high fiber levels, calcium iron zinc nutritive value and other important components.
However, excessive consumption can pose health issues for certain people with stomach ulcers or kidney issues; to avoid any unnecessary risks it’s wise to consult a physician prior to drinking green tea or taking any supplements.
One cup of unsweetened green tea contains only three calories and less than one milligram of caffeine, no saturated fat, cholesterol- and sodium-free.
Green tea not only contains anti-inflammatory properties, but can also aid mental function by relieving stress, improving dental health and decreasing cardiovascular disease risk factors. Green tea may even prevent some forms of cancer development; more research must be conducted before any definitive statements can be made regarding its efficacy.
Pineapple is one of the top foods for creating a healthy anti-inflammatory diet. Packed full of vitamin C and manganese – two nutrients proven to lower inflammation in the body – it makes a delicious addition to a nutritious anti-inflammatory eating plan.
Bromelain, an enzyme that may help lower risk of blood clots, provides essential dietary fiber. Plus its delicious sweetness adds extra zest to meals!
One cup of pineapple chunks provides only 74 Calories and is cholesterol and sodium free, making them an ideal snack option.
If you want to enjoy the sweet taste of pineapple without all its calories, use pineapple juice or syrup as a replacement for sugar in many of your recipes, including pina coladas. It works especially well as an alternative in many desserts and beverages – such as the famous pina colada!
The word pineapple derives from Latin ananas comosus, or “pine cone fruit.” Cultivation occurs worldwide, particularly in tropical locations like South America and the Caribbean islands, with Hawaii being home to one of its primary production areas.
Pineapple may not be one of the most nutrient-dense fruits, but it still packs many health-promoting nutrients into it – from Vitamin C which protects cells against damage to fighting infections to manganese which prevents bone loss and improves metabolism.
Pineapples offer many health advantages. In addition to these advantages, pineapple is also an excellent source of fiber and bromelain, an enzyme known to reduce inflammation in the body. Plus, its potassium-rich content supports cardiovascular and bone health.
Avocado is a versatile fruit, from eating it on its own to adding it to various recipes such as fruit salad and salsa. Furthermore, it’s often added as an ingredient in traditional savory dishes like ham dishes.
One of the best foods to include in an anti-inflammatory diet is salmon. Salmon contains omega-3 fatty acids that reduce inflammation and can improve heart health, brain function and circulation. Furthermore, it’s a rich source of vitamins A and B12 essential for immune system, vision and muscle health.
Salmon provides essential minerals such as selenium for supporting a healthy metabolism and thyroid function, and iron, which aids muscle support while supporting blood flow. A single serving of wild salmon provides over 20 grams of protein essential to maintaining muscle health.
Salmon is an excellent source of antioxidants, including astaxanthin. This compound may help lower your risk of heart disease by enhancing cholesterol levels and lowering blood pressure while protecting skin from UV damage.
For maximum nutrition, wild salmon that is fresh or frozen should be selected over farmed salmon which often is fed an unnatural diet containing grains and soy which may increase inflammation.
Your diet should also include fish regularly. Cold-water varieties like salmon, oysters, herring, mackerel, trout and sardines contain omega-3 fatty acids that are known to reduce inflammation and lower risk of certain diseases; eating three to six ounces two to four times each week of these fish could significantly lower inflammation levels and enhance cardiovascular wellbeing.
Your anti-inflammatory diet could benefit from adding fish into recipes, soups, salads, and sandwiches. Or if you want an easier way to add this delicious food into your daily meals, consider signing up for a seafood subscription service which provides sustainable boxes of wild-caught seafood directly to your door!
An anti inflammatory diet should include fruits and vegetables, whole grains, plant-based proteins and fatty fish – these foods contain anti-inflammatory compounds as well as being full of essential vitamins and minerals that will contribute to improving your overall health.
Oysters are bivalve shellfish that can be enjoyed raw or cooked. Oysters provide high-quality proteins, zinc, copper, iron, vitamin B12 and folic acid as well as omega-3 fatty acids that have numerous health benefits including reduced inflammation and maintained cardiovascular and brain health.
Oysters are an excellent source of calcium and vitamin D, both essential nutrients that can strengthen bones. By including oysters in your diet, oysters can increase bone density while protecting against osteoporosisi, an age-related condition in which bones weaken over time, leading to bone fractures.
Oysters contain many essential vitamins and minerals, but in addition they are packed with phenolic antioxidants like 3,5-Dihydroxy-4-methoxybenzyl alcohol (DHMBA). DHMBA can protect against free radical damage while offering anti aging benefits as well as helping protect against certain diseases like heart disease and cancer.
Oysters are low-cal, making them an excellent option for anyone trying to shed excess fat and carbohydrates. A serving of six medium-sized raw, steamed or wild oysters contains less than 50 calories!
Fruit and vegetable-rich diets provide lean proteins, which helps you feel full and may prevent overeating. Furthermore, potassium and magnesium help lower blood pressure and support cardiovascular system health.
Oysters are an excellent source of iron, which is vital for maintaining the health of blood cells and metabolism, as well as B12 which may help protect against anemia and boost energy levels.
Cherries are an excellent source of anti-inflammatory antioxidants such as anthocyanins and vitamin C that work together to fight free radical damage. Furthermore, cherries provide fiber, magnesium potassium essential vitamins essential to maintaining a healthy diet.
Cherries provide many other important health benefits, including supporting cardiovascular health and lowering cholesterol levels. Regular consumption can lower your risk of cardiovascular disease and stroke – both which are common sources of inflammation.
Sweet cherries are an excellent source of fiber, helping your digestive health by fueling beneficial gut bacteria and encouraging regularity in the bowels. In addition, these delicious fruits contain B vitamins, manganese, copper and magnesium – all necessary elements for good digestive health!
Tart cherries are an excellent source of antioxidants, which are crucial in protecting against disease by reducing oxidative stress and fighting inflammation within your body. In addition, tart cherries also contain melatonin which regulates sleep quality.
Cherries provide many healthful benefits when eaten fresh; however, dried or frozen varieties offer year-round access. Dried cherries add an irresistibly tart crunch to salads, trail mixes and cookies alike!
Make a simple cherry juice using frozen cherries by placing them in the blender with water, and pulsing until smooth.
Filter the liquid through a cloth to extract its juice. This juice is loaded with antioxidants that can speed recovery after exercise, as well as carbohydrates to replenish glycogen stores in your muscles and promote muscle repair – making it an excellent post-workout snack!