Inflammation is the cause of many musculoskeletal disorders. Without early treatment, this can cause chronic inflammation. However, there are practical steps that can help reduce the level of inflammation. Starting from your diet, there are 7 foods recommended by nutritionists to reduce inflammation.
What is inflammation?
Inflammation is a phenomenon in which the body's immune response to healthy cells is damaged. Inflammation includes redness, swollen joints that can cause stiffness, and pain. There are chemicals that can reduce inflammation, called anti-inflammatory. Some of these chemicals are in our food.
Foods to fight inflammation
Scientists show that fish brings unexpected benefits to inflammatory disorders. Salmon is one of the right choices. Adding salmon to the diet with various types of delicious recipes can increase omega-3 fatty acids. If you don't like fish, you can replace it with fish oil supplements. Talk to your doctor or pharmacist to recommend the right dose for you.
Fruits rich in anthocyanins such as tart cherries, raspberries and blueberries help the body fight inflammation. They also contain large amounts of polyphenols (antioxidant compounds) to reduce the risk of infection. The researchers say that cherry tart juice can reduce inflammation by 50%, which is also said to improve the performance of athletes without consuming too many anti-inflammatory drugs.
Nuts are a source of healthy fats that help fight inflammation effectively. Almonds are rich in vitamin E, calcium and fiber. Walnuts have the highest concentration of omega-3 acidic vegetable acids. Other nuts such as sunflower seeds and hazelnuts can be an alternative source because they are high in omega-3 acids. The daily meal menu combines nuts, fish, green vegetables and seeds popular in the Mediterranean. It is proven that this combination of foods can help avoid inflammation for at least 6 weeks.
Drinking a small glass of green or black tea also has an anti-inflammatory effect by adding antioxidants to your body. Green tea is considered the best choice. In May 2015, the International Journal of Rheumatic Diseases reported a superior anti-inflammatory effect of green tea when compared with black tea. Studies show that green tea helps reduce the pain of arthritis, and helps reduce the risk of heart disease and cancer.
Even though it causes bad breath after eating it, garlic brings many medicinal benefits. In addition to impulse anti-inflammatory properties, garlic also helps strengthen the immune system. Garlic is considered a supplement with the same function as NSAID pain medication (such as ibuprofen).
Ginger is widely used in medicine. Ginger is also a spice with significant health benefits. The great anti-inflammatory properties of ginger help reduce joint pain caused by chronic inflammatory conditions, such as osteoarthritis and rheumatoid arthritis. The anti-inflammatory effect is used in athletes after exercise to prevent inflammation.
Dark green vegetables
According to some studies, vitamin E plays an important role in protecting the body against inflammatory molecules called cytokines. Vitamin E can be found in dark green vegetables such as kale, spinach, broccoli, wasabi, and collard greens. These vegetables, especially in kale, are rich in sulfur which helps eliminate inflammation. Dark vegetables also have a high concentration of vitamins and minerals, such as calcium, iron, and disease-fighting phytochemicals.
It's not too difficult to fight inflammation by adding some of the recommended nutrients above. You can try mixing your food for a healthy diet. However, you must consume these foods to taste and not excessive. Ask your doctor for the best advice.