Your immune system is like an armour of defence that is programmed. Any foreign particle or antigen’s recognition will trigger the immune system and inflammatory process to counteract these foreign particles’ effects.
Inflammation is a normal process that the body goes through, but this can be of concern if this inflammatory reaction is solicited against no known foreign particles or it happens persistently.
Persistent or chronic inflammation has been linked to various diseases such as cancer, Obesity, Diabetes, Alzheimer’s, Rheumatoid arthritis, etc. Therefore, inflammation is helpful for defence against injury, infection or allergies while persistent inflammation is harmful.
Foods that fight against inflammation include:
1. Green tea
A cup of green tea is recommended for people suffering from inflammatory conditions like arthritis. Green tea is made of the leaves, and it contains polyphenolic compounds that have high antioxidant activities and anti-inflammatory properties. The major component of green tea is EGCG (Epigallocatechingallate), a potent polyphenol with antioxidant properties that fight off free radicals, compounds generated in your body that can damage cells, preventing inflammation.
Avocados are packed with substantial nutritional benefits. They contain pigment carotenoids and vitamin E (tocopherols), monounsaturated fats and beneficial minerals. Taking avocado reduces your risk of cancer and other inflammatory disease conditions. Avocados contain beta-carotene, Omega-3 fatty acids, magnesium, potassium, vitamin C, and vitamin B6.
Tomatoes are packed with high amounts of vitamin c, potassium and a carotenoid named lycopene. These are antioxidants that help to fight free radicals and have anti-inflammatory properties. It helps treat inflammation in cancer and in people with excess weight, and in people with degenerative cell diseases. To get the best out of tomatoes, you can dice it to release lycopene initially present in its cell wall or you can blend it. Tomatoes are best cooked in fat sources like olive oil.
4. Grapes and berries
Grapes are good sources of anthocyanin and resveratrol, which reduces inflammation and reduces the risk of diseases such as cardiovascular disease, obesity and Alzheimer’s. Berries also contain vast amounts of anthocyanin and help reduce inflammatory Gene markers and increase the production of natural killer cells which helps to fight off and kill foreign particles and adiponectin, which improves weight loss.
5. Olive oils
Extra virgin olive oil contains oleocanthal, a potent antioxidant with anti-inflammatory properties. It helps reduce cardiovascular, neurodegenerative diseases and inflammatory conditions. Extra pure olive oils are healthy monounsaturated fats and have more significant anti-inflammatory benefits than the regular, refined olive oils.
In conclusion, all these should be added to your diet if you need to reduce inflammation. You should also know some foods promote inflammation, including junk foods, red meat, and margarine, all of which should be reduced in your diet. The anti-inflammatory foods stated in this article can be obtained from local supermarkets near you or can even be purchased online.