September 13, 2017

8 Best Anti Inflammatory Foods You Should Eat More Often

8 Best Anti Inflammatory Foods You Should Eat More Often

Have you had inflammation before? The swelling and throbbing that provokes you to take NSAIDS or even antibiotic to eliminate the pain right away? I know that feeling. Although inflammation is an indicator that your body is clearing out necrotic cells or damaged tissues, the pain it caused you is definitely annoying and excruciating. So, here are 8 Best Anti Inflammatory Foods You Should Eat More Often to help you alleviate inflammation.

8 Best Anti Inflammatory Foods You Should Eat More Often

1. Pineapple

Pineapple is one of the best anti inflammatory foods you should add to your diet. The stem of this fruit contains Bromelain that acts as an anti inflammatory agent.

A study published in National Center for Biotechnology Information shows that bromelain may help in the treatment of several ailments including rheumatoid arthritis (inflammation of the joints), sinusitis (inflammation of the nasal sinus), thrombophlebitis (vein inflammation related to a thrombus, which is a blood clot) and bronchitis (inflammation of the mucous membrane in the bronchial tubes). [1]

2. Garlic

Garlic is another anti inflammatory food you should be accustomed to. It has allicin that acts as an antibacterial and antimicrobial agent.

This allicin is effective in treating inflammation in the body including sinusitis (inflammation of a nasal sinus), psoriatic arthritis (inflammation inside the body, leading to swollen and painful joints and tendons), hay fever (causes the throat tissues to become inflamed), gingivitis (inflammation of the gums), cellulitis (inflammation of subcutaneous connective tissue) and cystitis (inflammation of the urinary bladder). [2]

You may check these 5 Benefits of Garlic: Reasons Why You Should Eat Garlic Everyday for more details.

3. Turmeric

I personally love turmeric as an anti inflammatory agent. With approximately 300 powerful compounds (including turmerones, eugenol, borneol and cinnamic acid) in turmeric, it is really more than just a spice!

It effectively reduces many inflammatory diseases including colitis (inflammation of the lining of the colon), lupus (conditions marked by inflammation of the skin), arthritis (inflammation of the joints) and much more. [3]

For a more profound study check out 13 Powerful Turmeric Benefits You Must Know.

4. Cayenne

Another anti inflammatory food you should add to your diet is cayenne. I super love this spice as an appetizer, however, I only used it sparingly because it aggravates stomach ulcer.

Cayenne contains a powerful anti inflammatory substance called capsaicin.

A study published in PubMed Central at the US National Institutes of Health’s National Library of Medicine indicates that capsaicin produces anti inflammatory effects similar to diclofenac (nonsteroidal anti-inflammatory drug or NSAID). The experimental rat model shows that this capsaicin has analgesic and anti inflammatory properties. [4]

5. Magnolia Bark Extract

Extracts from bark or seed cones of Magnolia tree has been used as medicine in China, Korea and Japan. [5]
A study published in PubMed indicates that magnolia bark extract has a potential anti inflammatory property. [6]

6. Ginger

One of anti inflammatory foods you should add to your meal plans is ginger. Ginger is one of our (my husband and I together with our kids) favorite effective remedy for cough. I usually grate fresh ginger to extract its juice (for adults) and mix it with honey for children.

Ginger contains gingerols and shogaols that act as anti inflammatory, antimicrobial and anticancer agents. Perhaps these components are the one that makes ginger a prominent medicinal spice that brings ample benefits to human health and nutrition. [7]

7. Extra-Virgin Olive Oil

Aside from making your dish delicious and palatable this type of oil is also packed with oleocanthal. Oleocanthal is a phenolic compound that acts as an anti inflammatory substance found in extra virgin olive oil or virgin olive oil.

This Oleocanthal has the same anti inflammatory characteristics to Ibuprofen. A study published in PubMed Central shows that this substance reduces inflammatory related diseases, neuro-degenerative disease and specific cancers. [8]

What’s best with extra virgin olive oil or virgin olive oil is that it contains less saturated fats, high in omega-9 fatty acid and a lower ratio of Omega-6 to Omega-3. Consumption of foods high in Omega-6 fatty acid increases your risks of inflammation.

8. Black Cumin

Black Cumin (Nigella Sativa) also known as black caraway or roman coriander is used as a culinary spice in India and other Middle Eastern countries. [9]

However, like most of the powerful spices black cumin also serves as an anti inflammatory agent. It contains Thymoquinone that is responsible for the healing effects on chronic inflammatory conditions such as arthritis, asthma and neurodegeneration. [10]

Also, a study published in PubMed indicates that black cumin seed essential oil has a potent analgesic and anti inflammatory effect. [11]

Few Tips and Foods You Should Avoid to Prevent Inflammation

Foods You Should Limit or Totally Eliminate

1. Bread
2. Cookies
3. Cakes
4. Puddings
5. Refined Oils
6. Refined Sugars
7. High Proportion of Omega-6/Omega-3
8. Artificial Sweeteners
9. Fried Foods

Daily Tips To Prevent Inflammation

1. Drink Plenty of Water
2. Get Enough Sleep
3. Exercise Daily
4. Expose to Sunlight at least 30 minutes

 

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