The domino effect of inflammation can disrupt an individual’s overall health and well-being. Inflammation is basically the chain of complex biological responses, which are triggered by the immune system, in direct response to pathogens, irritants, external injuries or other harmful stimuli. Consuming certain types of food, lack of exercise and genetics can trigger chronic or long term inflammation. Including specific anti-inflammatory foods into the diet, is probably the best strategy to contain chronic inflammation. Some incredibly important foods which play a pivotal role in curtailing chronic inflammation are discussed below.
Here Are 7 Potent Super Foods To Fight Inflammation:
Kale, a green leafy vegetable, is basking in its new found acclaim as one of the best anti-inflammatory super foods. Chronic inflammation can lead to numerous health complications including auto-immune disorders, heart diseases and arthritis. Kale is a rich source of vitamin E. Incorporating vitamin E rich foods like kale into the daily diet plan can protect the body from harmful pro-inflammatory molecules known as cytokines.
Kale contains nearly 45 different flavonoids (including Quercetin) and anti-oxidants, which play a vital role in protecting the body against inflammatory agents. Eating just one cup of this super green can help you to meet nearly ten percent of the RDA of Omega-3 fatty acids. This essential fatty acid (Omega-3 fatty acids) can combat common inflammatory diseases including autoimmune disorders, asthma and even arthritis.
The luscious tropical fruit pineapple has been used for centuries by people living in Central and South American countries to reduce inflammation. One of the best anti-inflammatory foods provided by Mother Nature, pineapple contains a powerful enzyme called bromelain. Recent studies have revealed the highly effective anti-inflammatory powers of bromelain.
The anti-inflammatory properties of bromelain is attributed to the presence of an enzyme called cysteine proteinases, which digests proteins . People who suffer from chronic inflammatory diseases like arthritis and other joint disorders should drink fresh pineapple juice at least twice a day to reduce swelling and pain.
Cayenne pepper also known as Guinea spice packs a powerful anti-inflammatory punch. This particular spice can be used to flavor different food preparations, from salads to stews. Cayenne pepper has numerous anti-oxidants which can be used to treat inflammatory diseases like arthritis and gout. Capsaicin is the active chemical which is present in cayenne pepper. This major component of cayenne pepper is well known for its analgesic and anti-inflammatory properties.
A lot of people tend to avoid eating onions because of its distinctive, pungent taste. However, onions are rich in several different types of essential compounds which can deter inflammation. Onions are rich sources of potent flavonoids. These flavonoids are known to fight agents which can cause pain and inflammation. Moreover, onions also contain a potent phyto – nutrient called quercetin. This particular antioxidant can help the body to fight inflammation. Allecin which gives onions its pungent aroma, enhances pro-inflammatory immune responses.
Individuals who suffer from chronic inflammatory diseases like osteoarthritis should increase their intake of fruits like tart cherries. Out of control inflammation can cause intense damage to the body. The anti-inflammatory activity of tart cherries is comparable to conventional analgesics like ibuprofen. The ability of tart cherries to counter inflammatory substances has been attributed to the high amounts of anti-oxidants which are present in these delicious fruits. Having just one cup of tart cherries every day can reduce an individual’s dependence of anti-inflammatory medications by almost fifty percent.
Sweet potatoes have been consistently ranked by nutritionists as one of the top anti-inflammatory super foods. Sweet potatoes are rich sources of essential vitamins like vitamin A and vitamin C. Vitamin A is synthesized by the body into retinoids. Retinoid exerts a powerful and positive impact on substances which triggers inflammation. Furthermore, increasing the intake of vitamin C rich foods like sweet potatoes can help to curb inflammation to a large extent. The high amounts of specific anti-oxidants like alpha-tocopherol, ascorbic acid and berta-carotene which are present in sweet potatoes can help to thwart inflammatory markers.
Christopher Columbus referred to papaya as the ‘fruit of angels’. Papaya contains appreciable amounts of the proteolytic enzyme called papain. This particular enzyme is extremely effective in controlling chronic inflammation. Ripe papaya also contains another potent enzyme called chymopapain. This enzyme, chymopapain, works in conjunction with papain to reduce inflammation drastically. People who suffer from chronic inflammatory diseases like osteoarthritis, asthma or osteoporosis should increase their intake of this delicious tropical fruit.