2 Feb 2018
How can I lower my risk of developing Chronic Inflammation?
Inflammation and long term health have been increasing rapidly. With chronic inflammation being linked to the development of arthritis, heart disease, diabetes and even depression, finding ways to reduce this unwanted stress on the body is important. One of the most useful ways of fighting inflammation is making changes to your diet by choosing the right foods to reduce your risk of developing chronic inflammation. Read on to find out about the anti-inflammatory fighting foods.
- Oily Fish
- Spinach and Broccoli
- Pumpkin Seeds
- Extra Virgin Olive Oil
- Dark Chocolate
Oily fish such as salmon, mackerel and sardines are full of essential fatty acids known as omega-3 a good fat that has a powerful anti-inflammatory property. Oily fish is a great source of protein and the long chain omega-3 fatty acids, EPA and DHA. Both these properties EPA and DHA reduce inflammation that can lead to arthritis, metabolic syndrome, heart disease and others. This occurs after your body metabolises these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects. It is good to include oily fish as part of your regular diet around at least 3 times a week to get the full anti-inflammatory benefits.
Walnuts are also full of omega-3 goodness, helping to promote blood flow and prevent blood clots. They are also full of free radical fighting anti-oxidants that are rare in most commonly eaten foods. They are very good as a snack and including them as part of your daily diet is good to help fight inflammation.
Ginger has been used as herbal medicine across the world for centuries, used to treat ailments ranging from sore throats to muscle pain. Ginger’s traditional use as a medicine has some real substance, as the spice has been shown to have strong anti-inflammatory effects. It can be incorporated into foods and drinks whenever you feel the need to fight inflammation.
Turmeric is a spice with a strong, earthy flavour that’s often used in curries and other Indian dishes. It has a powerful anti-inflammatory nutrient curcumin. Turmeric is effective in reducing the inflammation related to arthritis, diabetes and other diseases. Eating black pepper along with turmeric can help to enhance the effects.
Berries are small fruits packed with fibre, vitamins and minerals. There are many varieties of berries however the most common include strawberries, blueberries, raspberries and blackberries. Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce the risk of disease. Your body also produces natural killer cells which help keep your immune system functioning properly. Berries help to promote this and prevent inflammation in the body.
Spinach and Broccoli
The leaves, along with the dark green colour are high in vitamin E and antioxidants. When our bodies become inflamed we produce oxidants. Antioxidants work to reduce these, making foods like spinach anti-inflammatory. Broccoli also contains antioxidants which help to fight inflammation. Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation.
Pumpkin seeds are rich in iron, fibre, protein and are also full of anti-inflammatory Omega6, making them the perfect addition to a meal when your wanting a nutritious and inflammation fighting boost.
Peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Chilli peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier ageing.
Mushrooms are fleshy structures produced by certain types of fungi. Mushrooms are very low in calories and rich of all B vitamins, selenium and copper. Mushrooms also contain lectins, phenols and other substances that provide anti-inflammatory protection. They are best consumed as part of a meal cooked well and include this as part of your daily diet.
Extra Virgin Olive Oil
This is one of the healthiest fats that you can eat. It is rich in unsaturated fats and part of the Mediterranean diet which provides numerous health benefits. It has anti-inflammatory properties which could help to reduce the risk of heart disease, and any other serious health conditions. The effect of oleocanthol, an antioxidant found in olive oil is very effective in providing anti-inflammatory properties.Extra Virgin Oil is available to purchase in supermarkets and this particular one produces more effective anti-inflammatory results than normal olive oil.
Dark chocolate is delicious, rich and satisfying. It is packed with antioxidants that reduce inflammation. These may also reduce the risk of disease and lead to healthier ageing. Flavanols are responsible for dark chocolates anti-inflammatory effects, keeping the endothelial cells that line your arteries healthy.