Inflammation is a body defense mechanism that recognizes foreign invaders such as damaged pathogens, damage to muscles or joints or even cells, and attempts at self-protection. When the biological system starts the healing process, it can be beneficial to your general well-being. But do you know that if inflammation is more prolonged than necessary, it can cause more harm than benefit?
Research shows that persistent inflammation not only makes it tougher to lose weight but also increases your risk of disease. Interestingly, food plays a significant role in controlling inflammation. There are tasty anti-inflammatory foods that are high in omega-3 fatty acid, monounsaturated fats, and antioxidants that are reported to help reduce swelling.
Read further to learn about anti-inflammatory foods and anti-inflammatory recipes that reduce inflammation.
Onions are a rich source of flavonoids-antioxidants, and this makes them a perfect anti-inflammatory recipe for the alleviation of inflammation. You can reap the benefits by tossing them in sandwiches, eating them raw, and adding them as a base of your soups. Also, you can add strips of onions to a vegetable medley for stir-frys, and splash to any salad to make an excellent anti-inflammatory food.
Fresh fruits have antioxidants that help to fight off free radicals that can cause damage to the cells in your body. There are lots of fruits that can be a replacement for processed snack foods. Some of them are strawberries, pineapple, apples, raspberries, and blueberries.
Inflammation can be triggered by red meat because it is high in salt and cholesterol. If you wish to reduce inflammation and still want to get your protein you can switch to fish like bass, halibut, salmon, cod, and snapper. These anti-inflammatory foods boost omega-3 fatty acids which helps to alleviate inflammation. Alternatively, you can go for grass-fed beef if you prefer a streak.
- Good Oils
Consuming oils that are rich in healthy fatty acid can help to minimize inflammation. Avocado oils, grapeseed oils, and olive that is incomparably rich in omega-9 fatty acid might be the perfect anti-inflammatory food option for cooking to get reed of inflammation.
- High Fiber Foods
The presence of inflammation is suggested by C-reactive protein (CRP) in our body. Fiber is known to reduce the CRP. You can achieve a higher level of nutritious fiber by consuming whole grains, vegetable and fruits, and beans. Whole grains made with quinoa, brown rice, whole-wheat flour, oatmeal, and other grain kernel gives the best result. If you are allergic to gluten, avoid whole grains made of wheat. It can drastically contribute to your inflammation.
Some other anti-inflammatory foods and recipes that can help reduce inflammation are:
- Nuts – taking hazelnuts, almonds, and walnuts between meals is a good choice. The nuts are rich in omega-3 acids.
- Avocado – it is high in two anti-inflammatory properties (vitamin E and monounsaturated fats). It helps to alleviate swelling when consumed regularly.
- Herbs – such as chili pepper, curcumin, oregano, thyme, and basil can be a great source of anti-oxidants. You can use them in your cooking as they can make up a perfect anti-inflammatory recipe.
- Garlic – Come on… its garlic. Everybody knows it powerful!
- Green tea – added with some lemon juice can make an anti-inflammatory recipe that will kick up the antioxidants that help minimize swelling.
- Beans – One of the anti-inflammatory foods with antioxidants that can help you alleviate inflammation faster.
Inflammation is something we see and struggle with often in patients at our Express Chiropractic San Antonio office quite often. Sometimes it is because the person has a strained muscle or subluxated joint but often times it is also secondary to medications the person is taking or even the foods they are eating.
The body take a beating day in and day out. Be good to your body by feeding it good healthy anti-inflammatory foods as often as possible.
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