…Did you know that you can ameliorate your inflammation symptoms by eating certain types of food?
If you’ve read any of our articles, you already know that we’ve talked about inflammation and the fact that chronic inflammation can manifest in different ways, such as feeling tired all the time, having high blood pressure, experiencing digestive issues, skin problems, muscular pain, and so many other things.
There are experts who believe that this can be both good and bad, due to the fact that it can help your body protect itself from wounds and infections, but it can also lead to more serious health problems.
There are many factors that can be responsible for causing inflammation, such as a sedentary lifestyle, stress, and certain foods. Speaking of foods, several experts found different vegetables, fruits, and fish that can help ease the symptoms.
With that being said, you have to eat these foods to reduce inflammation in your body!
1. Fatty fish
Fatty fish, such as salmon, sardines, mackerel, and anchovies are a great source of protein and omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These two types of acids mentioned above can help reduce all types of inflammation in your body. If these symptoms are not under control, they can lead to severe health problems, including diabetes, kidney disease, metabolic syndrome, and even heart disease.
Besides its many health benefits, fatty fish can also help you get more clear and hydrated skin and it can also help you reach your fitness goals, due to the fact that it keeps you fuller and satisfied for a longer period of time.
There are thousands of varieties when it comes to mushrooms. But only a few of them are actually edible, such as portobello, shiitake, and truffles. They are a very good source of protein, are low in calories, and rich in vitamin B, copper, and selenium.
Given the fact that they contain many antioxidants and phenols, they are great for reducing inflammation in the body. According to several studies, there is a certain type of mushroom called lion’s mane that can actually minimize low-grade inflammation that is linked to obesity.
However, some researchers discovered that if you cook mushrooms, you can actually reduce their anti-inflammatory compounds.
It seems that avocado has quickly become a very popular superfood. Everyone loves to add avocados to their smoothies, on toast, in salads, dips, or they even combine it with cocoa, to make a delicious pudding.
Besides its yummy taste, this fruit is extremely healthy for you. It’s rich in magnesium, fiber, potassium, and monounsaturated fats, which are essential for a healthy heart.
In addition to that, avocados contain tocopherols and carotenoids, which are helpful for reducing the risk of cancer. If you want to reduce the inflammation in your body and also feel full for a longer period of time, this green and creamy fruit is a good aid.
In one study that included 51 adults who had problems with excess fat, those who consumed avocado for 12 weeks experienced a significant decrease of inflammatory markers interleukin 1 beta (IL-1β) and CRP.
Tomatoes are not only delicious, but they are a great source of potassium, vitamin C, and lycopene, which is an antioxidant that has incredible anti-inflammatory benefits, and was linked to fighting different types of cancer.
If you want your body to absorb more of this anti-cancer ingredient, you can combine your tomatoes with olive oil, due to the fact that lycopene is a carotenoid, a nutrient that is stronger absorbed when it’s mixed with a natural and healthy source of fat.
5. Extra Virgin Olive Oil
One of the best fat sources that you can consume is extra virgin olive oil, which contains a lot of monounsaturated fats. These types of fats are a staple in the Mediterranean diet and have a lot of health benefits.
Several studies have discovered that consuming the right amount of extra virgin olive oil can help you reduce the risk of brain cancer, heart disease, and many other serious diseases.
If you want to enjoy all the benefits that this type of olive oil contains, such as a natural antioxidant called oleocanthal, you need to make sure that you only eat the extra virgin version.
That is because refined olive oil doesn’t have as many anti-inflammatory properties as the one mentioned above. However, you only need to consume a tablespoon of this miraculous food in a day, due to the fact that it is very high in calories.
6. Dark chocolate and cocoa
If you constantly have a sweet tooth, you will be happy to find out that dark chocolate can be both delicious and healthy for your body and skin! If you want to get all the health benefits, you have to choose a chocolate that contains at least 70% cocoa.
Dark chocolate is full of antioxidants that can reduce the risk of several diseases and it can also keep your arteries healthy and your skin glowing.
If you are looking for a way to age gracefully and without too many wrinkles, dark chocolate is your ally! It’s satisfying, creamy, and has a rich flavor.
A small study discovered that people who ate 350 mg of cocoa flavanols twice a day experienced better vascular functions in only two weeks.
However, make sure to stick to only two squares of dark chocolate daily, if you want to absorb all the antioxidants and satisfy your cravings for sweets and candy as well!
Chili peppers and bell peppers are great sources of antioxidants and vitamin C, and they are also suitable for those who are suffering from inflammation in their bodies.
They contain an antioxidant called quercetin, which helps reduce inflammation symptoms that are usually linked to serious chronic health issues, such as diabetes.
In addition to that, chili peppers are rich in ferulic and sinapic acids, which are very beneficial for patients who suffer from inflammation and for people who want to age in a healthy and beautiful way.
Broccoli is part of the group of cruciferous vegetables, just like Brussels sprouts, kale, cauliflower, and cabbage. This delicious and green superfood is rich in an antioxidant called sulforaphane, which helps decrease the inflammation in your body by lowering the levels of nuclear factor kappa B (NF-κB) and cytokines.
You can combine this amazing vegetable with several types of fatty fish mentioned above, you can eat it with pasta, potatoes, carrots, cheese, or you can eat it raw with a healthy, homemade dip.
If you are sick of eating broccoli, you can choose other types of cruciferous vegetables. According to studies, eating foods like cauliflower, kale, and Brussels sprouts is linked with a reduced risk of developing cancer or heart disease.
9. Green tea
As you might know by now, green tea is one of the best beverages you can drink. When you are feeling tired, but you don’t want to feel jittery after drinking a strong coffee, you can easily replace it with green tea. It contains caffeine and it will give you enough energy, without making you feel agitated.
This type of tea contains a lot of antioxidants that can help you burn fat faster, promote anti-aging, and also reduce any sign of inflammation you might have in your system.
Drinking the right quantity of green tea every day can help you reduce the risk of developing obesity, cancer, heart disease, and Alzheimer’s disease, just to name a few.
Green tea consists of many active substances that have health benefits, such as epigallocatechin-3-gallate (EGCG). This is usually responsible for minimizing pro-inflammatory cytokine production and it can also reduce damage to the fatty acids that are found in your cells.
…If you want to know more about inflammation and different signs that you might suffer from it without even knowing it, we recommend checking this article out: 10 Signs of Inflammation in Your Body to Watch Out For!