An unhealthy diet consists of foods that are prone to inflammation, such as artificial food additives, fried foods, synthetic sweeteners, antibiotic-enriched animal products, processed foods, and sugar.
Inflammation is a natural component in an immune system’s response. It signals your body from injury or damage, such as when your ankle throbs and inflates after a break so that your immune system may respond.
Apart from external injuries, inflammation can be caused by a variety of factors, including excessive stress, lack of sleep, heredity and poor nutrition.
This diet increases abdominal fat, causes joint discomfort, lowers levels of probiotics in the bowel, causes weight gain, fatigue and bloating, and links diabetes and obesity to heart disease and cancer.
You will learn how to reduce inflammation by increasing the number of beneficial bacteria in your intestine, extinguishing inflammatory genes and lowering levels of pro-inflammatory indicators by eating curative foods.
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Foods That Lower Inflammation
1. Ginger
Ginger contains compounds known as gingerols which are antioxidant, anti-inflammatory, antibacterial, and anti-disease.
Research has shown that ginger inhibits swelling and inflammation.
2. Blueberries
Blue berries contain antioxidants known as anthocyanins that contribute to their anti-inflammatory effect by inhibiting inflammatory genes.
They also contain antioxidants such as flavonoids which reduce inflammation too.
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3. Raw Oats
Oats are resistant starch that is not digested in your gut.
They feed your healthy gut bacteria, then produce a fatty acid that leads to efficient fat oxidation known as butyrate.
Higher levels of butyrate have been linked with reduced inflammation.
4. Dark Chocolate
There are certain microbes that ferment chocolate in our stomachs producing anti-inflammatory compounds that inhibit genes linked to insulin resistance and inflammation.
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5. Red Peppers
Red peppers contain vitamin C, bioflavonoids beta-carotene, quercetin, and luteolin which have been proven to reduce inflammation.
6. Salmon
They contain omega-3 fatty acids, polyunsaturated fats that are anti-inflammatory.
They provide you with EPA and DHA which fight inflammation by increasing the levels of a hormone by the name adiponectin.
Adiponectin enhances your muscles’ ability to use carbs for energy, boosts metabolism, and burns fat thus suppresses inflammation genes.
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7. Turmeric
Research has shown that turmeric shuts down inflammatory enzymes, COX-2, and 5-LOX.
Turmeric has antioxidant and anti-inflammatory properties thus reducing liver damage, heart disease, joint inflammation, and other diseases.
8. Broccoli
Broccoli contains vitamin K which regulates inflammation.
Broccoli is high in glucosinolate compounds that help prevent unwanted inflammation when they’re converted to I3C—.
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9. Chia Seeds
Chia seeds help stabilize blood sugar levels which increases inflammation due to the overproduction of reactive oxygen species (ROS), inflammatory free radicals.
10. Spinach
Spinach contains Vitamins C, K, E, and carotenoids which are all known to fight inflammation-causing agents cytokines.
11. Pineapple
Pineapple contains Bromelain, an enzyme that acts as a meat tenderizer and a powerful anti-inflammatory.
Bromelain contains amounts of potassium that help to repair and resolve muscle soreness that can be a result of exercise.
12. Eggs
The yolk of an egg is rich in vitamin D which is known to diminish inflammation.
Vitamin D deficiency has also been linked with high levels of pro-inflammatory cytokines.
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