Inflammation?Turn to a potent array of superfoods that boasts vital nutrients and antioxidants to infuse your body with vitality and reduce inflammation. These superfoods come in vibrant colors–beautiful reds and blues but also sometimes come in surprising packages. Just as any fruit, vegetable, grain, or natural herb exhibits health benefits, but a few superfoods pack an extra punch.
Strawberries, blueberries, raspberries, blackberries have antioxidants known as anthocyanins that reduces inflammation, increases immunity and reduces the risk of heart disease. Lower in sugar content, berries are a safe bet than most fruits. You may reduce the amount of sugar consumption by replacing your high sugar fruits with berries.
In a research by the US National Library of Medicine National Institutes of Health, people who consumed blueberries every day produced more NK cells that are proven to keep the immune system healthy. Improve your immune by eating berries, a tasty and potent way to fight inflammation.
The yellow powder, Turmeric contains a powerful antioxidant Curcumin that is used as an anti-inflammatory agent in Chinese and Indian systems of medicine to treat a wide variety of conditions. Turmeric completely aborts the growth of cancer cells by preventing the development of additional blood supply. Turmeric also regulates DNA, hinders certain enzymes that promote the growth of cancer cells and act as mega antioxidants to reduce the inflammation in the body.
Of all the nutrients, this culinary spice has the most proven benefits for every type of cancer.
Other than this, turmeric is effective for the treatment of inflammatory bowel disease (IBD), ulcerative colitis, Arthritis, Cystic Fibrosis, childhood leukemia, Alzheimer disease and furthermore boosts the immune system, lowers cholesterol and improves liver function.
Salmon is known to be one of the best sources of Omega-3 fatty acids and a study by the US National Library of Medicine National Institutes of Health concluded Omega-3s as the most potent anti-inflammatory substances that result in consistent relief of inflammation, and negates the need for anti-inflammatory medications. Researchers found Omega-3 fatty acids to be effective in enhancing memory, cognitive performance and behavioral functions.
Enriched with minerals such as calcium, magnesium, phosphorus, silicon, sulfur, and others, bone broths are effective to reduce inflammation, arthritis and joint pain. Bone broth prevents and heals leaky gut- a condition where the intestinal wall gets tiny tears making the waste and bacteria to get into your bloodstream leading to inflammation. So take bone broth, that is full of collagen to be youthful on the inside out.
Tomatoes are enriched with high volumes of lycopene, which helps reduce inflammation in the lungs and throughout the rest of the body. That's even better with cooked tomatoes that provide even more lycopene than raw ones. In a study by the Iranian University, tomato juices are found to be beneficial for reducing systemic inflammation.
Rich in fiber, calcium and vitamin E, nuts contains alpha-linolenic acid, a type of omega-3 fat. Superlative antioxidants present in the nuts helps the body to fight and repair any ill-effects of inflammation. A study by the American health Society also shows nuts to reduce markers of inflammation in as little as six weeks.
Avocados contains potassium, fiber, and magnesium and is an incredible, “superfood.” The healthy fats in the avocados help prevent cholesterol. it is no wonder then that multiple studies in the US Medicine National Institutes of Health, confirmed avocados to be a superfood that reduces the risk of cancer thanks to compounds like carotenoids and tocopherols. Avocados also possess compound AV119 that helps reduce inflammation. Overall, the fruit contain potent compounds to reduce your inflammation and cancer risk as well.
8. Olive Oil and Coconut oil
Coconut oil has fatty acids that gets stored as energy molecules in the body. Enriched in saturated fat and lauric acid , coconut oil works miracles for the body and skin. Coconut oil aids in weight loss, increases immune system, increases bone strength and reduces yeast production in the body. Vitamin E in olive oil were linked to better lung function and more gamma-tocopherol, a kind of vitamin E in corn and soybean oils, was associated with higher rates of asthma, possibly due to vitamin E's role in inflammation.
9. Bell & Chili Peppers
Rich in antioxidants with high anti-inflammatory properties, bell peppers and chili peppers is loaded with active vitamin C. The antioxidant quercetin present in bell peppers have shown remarkable results in oxidative damage while sinapic acid and ferulic acid found in chili peppers reduces inflammation and also leads to slower aging.
10. Green Tea
The antioxidant and anti-inflammatory properties of green tea reduces the risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions. This fact was even proven by researchers at the American Health Institute. An antioxidant called EGCG (epigallocatechin gallate) aborts the pro-inflammatory cytokine production and prevents damage to the fatty acids in your cells. The compound EGCG is also an excellent source for reducing inflammation and protecting your cells from damage that could lead to disease.
Ginger is considered as an Ayurvedic medicine and known to have many benefits. The anti-inflammatory herb when used in dried form warms the body and helps in removing toxins and cleansing our body's sewage /filtration system.
A study by the Pharmaceutical Labs in the US found ginger to be a healthy supplement capable of treating inflammation in allergic and asthmatic disorders.
12. Dark chocolate
Dark chocolates come with antioxidants that can reduce inflammation and helps our body in healthier aging.
13. Dark leafy greens
Dark green veggies such as spinach, Swiss chard, kale and broccoli protects our body against pro-inflammatory molecules called cytokines. Apart from this, dark leafy veggies have higher concentrations of calcium, iron and disease-fighting flavonoids than veggies with lighter-colored leaves.