Fatal conditions like type 2 diabetes, dementia, heart disease, and cancer develop from some kind of chronic inflammation. In fact, inflammation is the root cause of all health issues. To protect your body from inflammation, your immune system attempts to clamp down the invasion by producing an anti-inflammatory response.
The nutrients and minerals present in your body are the key elements in working against inflammation. They fuel the anti-inflammation process which brings your body back to normal. But, if your body lacks these essential nutrients and minerals, it will not be able to initiate an anti-inflammatory response. Here are the best anti-inflammatory foods for chronic diseases.
1. Get Your Berries
While all varieties of berries no consist of anti-inflammatory properties, one study found that black raspberries can reduce the risk of certain cancers in animals. There are antioxidant compounds called polyphenols present in berries that are capable of neutralizing your body’s inflammatory response.
You can eat berries however you like or you can mix some with other foods, such as blueberries with yogurt. You can even make your own berry smoothies. They also go well with oatmeal and a light drizzle of honey.
2. Leafy greens Work Wonders
Leafy greens such as kale, bok choy, collards, and even broccoli are packed with vitamin K and strong, anti-inflammatory, and anti-cancer properties. Without a doubt these should be included in your diet. You can add these to any of your meals like your breakfast, lunch, or dinner to help you fight inflammation.
3. Salmon for Omega-3s
The omega-3 fatty acids contained in fatty fish have anti-inflammatory properties which contribute to our body’s anti-inflammatory response. These properties can even help in decreasing the risk of heart disease, joint pain, and combating depression.
Salmon is one such fatty fish rich in this vital nutrient and it can easily be enjoyed at lunch or dinner. You can easily prepare a salmon dish by rubbing it with some olive oil, salt, and pepper, or squeezing some lemon on it. Either grill or broil it and you will have one delicious, and healthy meal. Black cod is yet another good fatty fish if salmon is unavailable.
4. Black beans for Fiber
Black beans are rich in anti-inflammatory polyphenols and fiber. Fiber helps in lowering cholesterol levels, stabilizing your blood sugar, and improving digestion. You can toss black beans in your salads, sauces, soups, and pasta, to increase the nutritional value of your meal.
5. Avocado for Vitamins
Avocado is best eaten as a spread on your toasts at breakfast. Avocados contain monounsaturated fats and vitamins A, C, and E which are anti-inflammatory antioxidants. All of these strengthen the immune system and decrease the risk of developing heart disease and certain cancers.
Eating avocados will help balance out the inflammation caused by inflammatory foods like hamburgers and hot wings. Avocados can be used in preparing a smoking guacamole recipe.
6. Almonds for Vitamin E
Almonds like avocados are loaded with monounsaturated fats. They are rich sources of vitamin E, and manganese. Monounsaturated are associated with reducing inflammation within the body. However it’s important to remember that nuts are also full of calories, which can add up quickly before you even realize it. Almonds are the perfect snack or crunch toppings for salads. But, don’t eat more than 1-oz serving if you want to avoid putting on extra weight.
7. Ginger is the Best
Besides containing potent anti-inflammatory properties, ginger also provides our body with a variety of other benefits. For example, it helps in reducing intestinal gas and nausea. Make yourself a hot cup of ginger tea by cutting up some ginger root and letting it soak in a cup of hot water. If you want, you may add some honey, and lemon to enhance the flavor. Ginger is one age-old ingredient that is quite popular as one of the best anti-inflammatory foods for chronic diseases.
8. Pistachios, A Healthy Snack
Inflammation can easily lead to the chronic condition of high blood sugar levels. However, research shows that pistachios can prevent that from happening. Pistachios can effectively keep glucose levels in check by preventing them from spiking. Thus, pistachios work as some of the best anti-inflammatory foods for chronic diseases which you should include in your diet.
It would be best to eat natural raw, shelled pistachios rather than roasted, salted ones. Natural pistachios have twice the antioxidant content in comparison to roasted ones.
9. Pomegranate for Natural Sugars
Natural pomegranate juice contains natural sugars which are very beneficial to our bodies. With anti-inflammatory properties that reduce inflammation and with a negligible amount of sugar that has little to no impact on your blood glucose levels, pomegranate juice is a much safer fruit juice to drink. But, pomegranate seeds have a higher concentration of antioxidants which can easily be absorbed into by our bodies. You can even add pomegranate seeds to Greek yogurt or toss them onto your salads.
10. Asparagus for Prebiotics
Gut health has an impact on inflammation and our body’s response to it. The upkeep of your gut health depends on prebiotics which are good bacteria living in your gut. Vegetables like asparagus are rich in prebiotics and anti-inflammatory properties. So, eating asparagus will not only trigger your anti-inflammatory response, but will also improve your gut microbiome.
You should eat a combination of cooked and raw prebiotic vegetables because there are many nutrients and vitamins available in raw vegetables that get removed when cooked. It’s up to you how you would like to eat these best anti-inflammatory foods for chronic diseases.