In sports, you are almost bound to experience a few injuries. These injuries can lead to a reaction from your immune system known as inflammation. Ideally, inflammation is a good thing because it is your body’s defense mechanism against foreign invaders and a vital part of healing.
But, in situations where inflammation persists to chronic inflammation, it becomes a problem that must be dealt with.
Chronic inflammation can be linked to various diseases such as heart disease, diabetes, depression, cancer, and obesity. You can find solutions to this condition in the pharmacy, but nutrition experts always advice the more natural and effective approach to dealing with inflammation.
Here are 7 super foods that fight inflammation and promote a healthy lifestyle;
Berries are recognized as a popular super food – foods that are nutrient packed and good for almost all situations – so it’s no surprise to find them on this list. Berries of any kind including strawberries, blueberries, raspberries, and blackberries are anti-inflammatory foods that can easily become part of your diet. Berries contain antioxidants that directly fight inflammation. They are also rich in fiber, vitamins, and minerals.
The healthy fats in nuts help stop inflammation. They are also excellent sources of protein, vitamins, and phytochemical. A handful of nuts daily can be super effective in fighting inflammation, but it’s also important to not overdo it to prevent fat and calorie build-up.
3. Fatty fish
Fish like salmon, herring, mackerel, anchovies, and sardine are fatty fish rich in protein and long-chain omega-3 fatty acids, EPA and DHA. EPA and DHA reduce inflammation and risk of diseases like heart disease, kidney disease, and diabetes. Fatty fish supplements can also provide these powerful benefits to the body.
Yes, not everyone likes when greens get involved, but vegetables are effective anti-inflammatory foods. Broccoli contains high amounts of phytochemical that function as powerful antioxidants. They are a rich source of vitamins and minerals with low calories, making them an excellent addition to your diet.
5. Leafy vegetables
Vitamin K-rich leafy vegetables like spinach and kale help to reduce inflammation. They also contain other nutrients like calcium, iron, potassium, magnesium, and vitamin C and A.
A compound called glucosinolates in Kale can prevent cancer. While both kale and spinach can help decrease the risk of macular degeneration.
6. Green Tea
Chances are you are already familiar with green tea and the endless list of benefits it can provide. Green tea’s antioxidant and anti-inflammatory properties make it effective at fighting inflammation. It helps to reduce the risk of heart disease, cancer, obesity, and Alzheimer’s disease. It keeps your immune system strong and healthy.
7. Herbs and spices
Herbs and spices don’t just add flavor to meals, they contain antioxidants and other properties that fight inflammation and promote all-round health. Examples include turmeric which contains cumin, garlic, and curry powder.
THE BOTTOM LINE
Just as some super foods can help fight inflammation, others can increase inflammation. They include fried foods, red meat, margarine, bread, and pastries.
Achieving optimal health is best supported by eating a variety of nutritious foods every day. Superfoods make a nutrient-packed addition to a well-balanced diet and regular exercise routine.