Fight Inflammation with this inflammation Reducing Diet
Usually, when you hang out with friends or go over to family dinners and official parties, you eat a lot. Who can say ‘No’ to food? In those cherished moments we eat all types of food, be it; sour, spicy, salty or sweet because of course, they are irresistible.
But what happens when you make it back to home? You can’t stop changing positions because of inflammation in the stomach. The acidic sensation in your stomach after digestive processes causes uneasiness and disturbance. If you believe in the notion that you can’t fight inflammation, then you need to know about some quality ideas which help reduce inflammation.
You can very easily put a permanent end to inflammation by following some diet rules, and you will notice the change yourself.
Honey: Whoever has a sweet tooth has now a reason to worship honey. You might know that during the digestion of food some enzymes are used called proteolytic enzymes. These enzymes break down proteins and clear the cellular debris to modulate the inflammatory response. This is how honeybees favor us by preparing honey with their highly enzyme-rich saliva. For digestive purposes, it is better to use raw honey because it is in its purest form.
Yogurt: Yogurt contains good bacteria and therefore they contribute to building a healthy gut and make immune system strong. When food is eaten and enters digestive process then yogurt performs its role and break food into anti-inflammatory fragments which help lower inflammation. Yogurt with low sugar is preferred because they contain probiotics. Presence of probiotics results in effective response to inflammation because it has a tendency to recolonize the good gut bacteria which fight against inflammation in a much efficient way.
Extra Virgin Oils: Extra Virgin oils have a diverse set of benefits. Weight loss, cardiovascular benefits, and anti-inflammatory services are included in the long list of benefits. According to researchers, oleocanthal is found to be the most important component of extra virgin oil. This component provides it the extraordinary tendency. Since extra virgin oil is unrefined and occurs with a high concentration of phenolic compounds, therefore, the oleocanthal is only found in this oil. It has a very significant impact on inflammation. It directly lowers inflammation and also prevents the formation of pro-inflammatory COX-1 and COX-2 enzymes. These enzymes cause the inflammation but extra virgin oil, don’t let them function.
Apples: An apple a day keeps the doctor away. Well, correct. Apples have been found to have the ability to reduce inflammation. Apples are fruits which have high fiber. This fiber is consumed by gut bacteria and they perform better. If we explain this fact then, according to researchers and studies, it is now known that peels of apple are rich in a natural fiber called pectin. Pectin holds the tendency to accelerate and support the growth of beneficial bacteria of gut, Bifidobacteria, and Lactobacillus.; In addition to pectin, apple peels also contain 10 mg of quercetin which is anti-inflammatory antioxidants.
Blue Berries: Blueberries are rich in flavonoids and anthocyanins. They reduce inflammation by turning off inflammatory responses. Blueberries contain vitamin C and another polyphenol, resveratrol. Their presence decreases the number of free radicals causing inflammation and as a result, inflammation is lowered. You can have a quick breakfast of blueberries in a cereal or have it in the form of juice.
Turmeric: Turmeric is mostly known for its bright yellow-orange color. Ever wondered what gives it this color? Actually, the presence of curcumin gives it the iconic color. But in addition to color giving property, this amazing compound stands out to be an antioxidant and anti-inflammatory compound. As mentioned before, inflammation is caused by two pro-inflammatory enzymes called COX-2, and 5-LOX. Curcumin shuts down the pathways for production of these enzymes and the inflammation is unable to take place. Turmeric seems to be a neglected ingredient but it holds immense importance.
Green Tea: You have met it before as well. In weight loss therapy, remember? Well, then you know that how important green tea is. It not only reduces weight but also helps in fighting inflammation. All the hype gained is due to the rich presence of catechins, a group of antioxidants. They are concentrated in tea leaves. The most important one of them is epigallocatechin gallate or EGCG. It is responsible for making green tea a much stronger anti-inflammatory aid than other types of tea.
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Tomatoes: Fresh, red, round and straight from the farm tomatoes are always preferred. They are known to contain an antioxidant called lycopene. Lycopene helps in reducing inflammation. Eat it the way you like; raw or cooked. Raw tomatoes can become a part of your salad whereas cooked ones too contain a high quantity of lycopene and equally help fight inflammation.
Eggs: Don’t underestimate eggs. They are not your hunger killers at breakfast table but also help you fight inflammation.
Dark chocolate: Chocoholics must be beaming at it. Studies have now found that dark chocolates have the tendency to help fight inflammation. The good bacteria in gut feed on chocolate and ferment it into anti-inflammatory compounds. Next time you go to a superstore make sure to grab a handful but make sure each one of them has cacao up to 70 percent or above because those are the most effective ones.
What are you waiting for? Don’t neglect the inflammation and add these items to your diet right away. Eat good, feel well.