There are many diseases and conditions that can cause an inflammatory process to take place in the body, both externally and internally. In fact, the most common diseases are caused by inflammation, like arthritis, pharyngitis, tendonitis, sinusitis, or conjunctivitis, among others.
In addition to treating them with medication prescribed by a doctor or over-the-counter medicinal products, it is important to incorporate some anti-inflammatory foods into your diet to help with swelling and improve the affected person's health. Here at OneHowTo, we'll list the best anti-inflammatory food.
Green vegetables
Green vegetables such as cabbage and broccoli contain many essential nutrients that help the body combat inflammatory processes and improve health.
On the one hand, cabbage is high in a substance called quercetin which helps fight the action of free radicals in the body and significantly decreases inflammation. In addition, it is rich in vitamin C and E and thus is excellent for treating inflammations, especially those affecting the gastrointestinal system. It has also been found that cabbage works well as a topical anti-inflammatory, so it is a good natural remedy for joint or muscle inflammation.
Broccoli also contains quercetin and is another of the most anti-inflammatory vegetables in the world. It is very rich in antioxidants, vitamins, flavonoids and carotenoids. Eating broccoli is recommended for fighting cell oxidation, chronic inflammation and prevent the development of cancer.
Anti-inflammatory fruit
In addition to eating plenty of vegetables, a balanced and healthy diet should also include the consumption of fruits. As recommended by the WHO, we should eat at least 5 servings of vegetables and fruits each day. Fruit is also a powerful anti-inflammatory food - some of the healthiest fruits are:
- Blueberries: their high quantity of antioxidant compounds gives them anti-inflammatory properties. They are effective for combating intestinal inflammation and swelling caused by diseases such as arthritis and gout, whilst also helping to protect the body from all the substances that cause inflammation.
- Papaya: it is high in vitamin C and E and helps improve digestion and reduce intestinal inflammation.
- Pineapple: it contains bromelain, an enzyme that is ideal for reducing inflammation and boosting the immune system.
- Tomato: its lycopene content makes it a powerful antioxidant and helps combat general inflammation in the body, especially the lungs.
- Cherries: sour cherries in particular are excellent for those patients suffering from inflammatory osteoarthritis, as it combats discomfort and reduces the symptoms of this condition.
Omega-3 Rich Fish
A moderate consumption of omega-3 essential fatty acids is essential for keeping the body in perfect condition and reducing the risk of coronary and cardiovascular disease. They are also excellent for fighting inflammation, and are especially beneficial in reducing pain caused by conditions such as arthritis or Crohn's disease. They also improve cognitive function and brain health.
The main sources of omega-3 are oily, cold-water fish such as salmon, tuna, herring, mackerel, sardines, etc. It is advisable to consume about 2 servings of such fish per week for all its healthful properties.
Ginger
Ginger has a wealth of well-known curative properties and is one of the healthiest foods that can be incorporated into the diet. It is beneficial for the digestive system; it helps improve respiratory health and stave off colds, coughs and flu; and, it is also great for treating inflammation caused by some chronic diseases, such as joint pain. Its anti-inflammatory and analgesic effects make it one of the best natural alternatives to ibuprofen and other over-the-counter medicines.
You can consume it in tea, grate some onto your dishes or eat it in powder form.
Turmeric
Another ingredient of Asian origin which has incredible natural anti-inflammatory properties is turmeric. It is a spice that works perfectly as an anti-inflammatory and is recommended for patients with muscle and joint pain, rheumatism, chronic fatigue, etc. It also has antioxidants and anticancer properties.
You can add it to your dishes or, if you want to notice the difference in a more direct way, you could add 2 teaspoons of turmeric to a glass of water and drink twice a day. Alternatively, you could take it in tablet or capsule form, which are widely available in health food stores.
Other anti-inflammatory foods
In addition to all the above, there are other great anti-inflammatory foods that you can incorporate into your daily diet which are also very beneficial to the health of the body.
- Garlic and onion
- Soybean
- Beetroot
- Green tea
- Extra virgin olive oil
This is the best anti-inflammatory food - not only it's a long list, they are also all delicious! Pick your favorites and head on over our healthy recipes section.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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