Long standing inflammation leads to chronic diseases, even cancer! That’s why, you must always buy anti-inflammatory foods and ingredients only. Fill your grocery cart every time with these inflammation fighting ingredients!
There are constant attacks on the human body’s natural immunity. There is a natural defense mechanism as well. The defense system attacks anything it views as a foreign object, like a chemical, microbe or plant pollen. The result of this is an inflammation. We need it to heal. Sometimes, however, the inflammation can go out of control.
Persistent inflammation can last for several weeks and months. Even if there is no outside threat, inflammation can become your enemy then, causing diseases such as diabetes, arthritis, heart issues, Alzheimer’s, depression, and even cancer.
It is essential that we manage inflammation efficiently. One of the best solutions doesn’t come from the pharmacy. It is from your grocery store. Researchers at Harvard School of Public Health’s Department of Nutrition have proved that many foods contain anti-inflammatory ingredients that can help us keep it in check. Having said this, there are some foods that will actually spur inflammation, like those rich in saturated fats and sugar. So which foods should you eat to bring down inflammation? Let us find out.
Anti-Inflammatory Foods and Spices that you must Buy Every Time
- Leafy Greens
The next time you visit the grocery store, remember to pick green leafy vegetables before anything else. Vegetables and fruits contain antioxidant vitamin A, C, and K that restore cellular health. They have anti-inflammatory flavonoids, particularly spinach, kale, Swiss chard, and bok choy. Make sure that you always eat fresh.
Include beets in your diet, because they can repair cell damage that is caused by inflammation. Betalain is an excellent anti-oxidant that has high anti-inflammatory properties. Magnesium and potassium in beets will also help you fight inflammation. In fact, studies have revealed that magnesium deficiency can cause inflammation. the body can only process calcium through adequate magnesium. if left unprocessed, calcium can cause kidney stones.
Ginger is a great food because it contains gingerols, which is antibacterial, anti-inflammatory, and antioxidant. Studies carried out at the University of Arizona have revealed that gingerols can block many enzymes and genes that can overwork to produce excessive inflammation. You can have ginger tea or in your food.
- Green Tea
Ginger tea has been popular for centuries and for good reasons too. It has the most powerful antioxidant catechins, which makes it stronger than black tea according to a report published in the Journal of Advanced Pharmaceutical Technology & Research. Add it to your grocery cart and have the tea every day to ward off diseases, such as skin tumors, and many others.
- Whole Grains
Opt for whole grains instead of refined. Quinoa, millet, white bread, brown rice, and even pasta will produce a fatty acid to prevent inflammation buildup. These foods are also insulin resistant. Whole grains have high Vitamin B content that brings down the level of the inflammatory hormone homocysteine. These foods are rich in fiber, which reduced appetite, and slows down C-reactive protein production, a marker of inflammation. While buying whole grains in the grocery store, just make sure that there is no added sugar.
Nuts are rich in healthy fats that fight inflammation buildup. Try almonds, which have a lot of Vitamin E, calcium, and fiber. You may also have walnuts, which contain the omega-3 fat alpha-linolenic acid. Other nuts too have antioxidants, but almonds and walnuts are the best. There is a major portion of nuts in the Mediterranean diet, which brings down inflammation in six weeks.
The bright yellow-orange color of turmeric comes from the compound curcumin, which offers antioxidant and anti-inflammatory properties. Curcumin blocks the inflammatory pathways by shutting down the production of pro-inflammatory enzymes – 5-LOX, and COX-2. This provides many health benefits, like improving the functioning of the heart and liver. It also prevents cognitive decline, and eases joint pains.
Quercetin is an excellent antioxidant that you will find in berries, olive oil, and citrus. It is a flavonoid or phytonutrient that can efficiently fight inflammation and even cancer. Include blueberries in your grocery cart, because it contains a lot of quercetin. Scientific studies have revealed that regular consumption of blueberries improves motor function, memory, and slows down cognitive decline. The antioxidants in these berries will protect you from oxidative stress, reducing inflammation.