Inflammation is our body’s natural response to fight against infection and protect against several bacteria and virus. However, in instances when the inflammation gets out of control it can cause damage to the tissues in our body. There are certain foods that can help control the inflammation in the body naturally and protect against diseases such as rheumatoid arthritis.
Whole grains are highly recommended for every diet as they are rich in fibre and have less sugar. Processed food like white bread, rice and pasta have higher amounts of sugar with lessor nutritional value. However, a lot of companies have started labelling their food to be whole wheat but that is not always the case. Before you buy a food item that claims to be made with whole grains be sure to read the ingredients on the label to check for added sugar.
Healthy Cooking Oils
Common vegetable oils have high amounts of saturated fat and are not healthy options in the long term. Shifting to healthy oils such as olive oil, coconut oil, sunflower oil or even avocado oils are a much healthier option. These oils have been known to help curb inflammation while at the same time providing benefits for the heart.
Fish is among the best recommended proteins as it is high in nutrition while being low in cholesterol. Choose from salmon, cod, halibut or even bass for a healthy meal. The oils in these fish contain Omega 3 and selenium which offer numerous health benefits to the body along with helping with inflammation. Fish oil is also available as a supplement in the form of capsules.
Flaxseeds are a rich source of Omega 3 which are known for their anti-inflammatory properties. The best way to consume these seeds is to ground them up and add to your food. You can sprinkle it on your salads, sandwiches, yogurt etc. Keep in mind that if you consume these seeds whole, the body is unable to absorb the nutrients and it is simply passed out of your system. Flaxseed are a great Omega 3 alternative for people who do not consume fish.
Including nuts such as almonds, walnuts and hazelnuts can offer you various health options. They are rich in anti-oxidants that help fight inflammation while possessing healing properties. An added advantage with nuts is that they make an excellent snack to curb those in between cravings.
A bowl of mixed berries, while being delicious, offers great benefits too. These tiny fruits pack large amounts of nutrition and have proven benefits against inflammation. Blueberries, raspberries, strawberries and even cherries are known to possess anti-cancer benefits as well. So the next time you looking for a snack just mix a few of these colourful fruits in a bowl and enjoy. Berries can also be had in the form of smoothies, topped on yogurt and mixed with salad.
Turmeric is a common Asian spice well documented for its various health benefits. This spice has amazing anti-inflammatory properties and is also well known for reducing pain naturally. Ground turmeric can be added to various food items as a spice and can also be mixed with milk or water. In areas, where the spice is tough to find, supplements are also available in the form of capsules. The best form of turmeric is to use it fresh from the root. However, anyone taking anti-inflammatory medication should check with their physician before starting turmeric.
Yes! For all the chocolate lovers out there, dark chocolate that has at least 70% cocoa has been known to include anti-oxidants that help combat inflammation. Further, chocolate also helps with depression and is known to boost your mood. So the next time you have a sugar craving – indulge in a guilt free piece of dark chocolate.