Inflammation is a natural response that the immune system puts into effect. It isolates and controls the spread of toxins in damaged tissues. Inflammation can be caused my injury or infection, stress or physical exertion, or as a result of an unbalanced diet. Prolonged inflammation can have serious health risks including heart disease. Fortunately, anti inflammatory food can be added to your diet. This good food can subside or prevent inflammation in your body.
Anti Inflammatory Food
Fatty Fish: Fish, in general, is an excellent source of protein, and vitamin D. Fatty fish like salmon, trout, tuna, mackerel, or sardines are excellent sources of omega-3, which helps relieve inflammation. Omega-3 is found in the fatty acids, and many fish are rich in this good fat. Another great benefit of fatty fish is it boosts brain function and also slows the cognitive aging process. Studies show that people who eat more fish possess more grey matter in the brain. Grey matter is the part of the brain that regulates emotion and memory. Fish is also one of the best foods you can eat for your heart.
Nuts: Tree nuts like almonds and walnuts have been shown to work as an anti inflammatory food. Nuts are filled with good fats, fiber, and a variety of nutrients. Some nuts, like almonds, are also good for your heart, prevent diseases like cancer, and slow the aging process.
Garlic: Garlic is a member of the onion family. This healthy food is filled with nutrients including S-methyl cysteine (SMC). SMC has been shown to improve the body’s resistance to inflammation. Garlic also adds healthy flavour that is soothing and helps protect you from colds and heart disease.
Tart cherries: Cherries have been shown to reduce pain and inflammation. Studies show that tart cherries significantly reduce and help prevent inflammation caused by exercise. Cherries are also a rich source of antioxidants.
Dark Leafy Greens: It’s no surprise that leafy greens are good for your health. Kale is probably the richest in terms of nutrients, but spinach, collard greens, and Swiss chard are also great sources of vitamin C, flavonoids, carotenoids, and antioxidants. These nutrients and antioxidants help protect your cells from damage and work as an anti inflammatory.
Blueberries: Blueberries are rich in antioxidants and relatively low in carbs, which make them a great treat. These berries have also been shown to reduce inflammation and lower your risk of obesity. For an even stronger anti inflammatory, try blueberries cousin, the bilberry.
Grass-Fed Butter: Maybe you haven’t heard of grass-fed butter but you’ll want to add it to your diet. Grass fed butter is butter made from the milk of cows that were grass (opposed to grain) fed. It’s become increasingly common over the last few years as people realize the benefits of healthy fats. Grass-fed butter is also at the centre of many popular diets like The Bulletproof Diet.
Butter has been considered a bad dietary choice for years. It was believed to lead to heart disease, but this is not the case. Saturated fat in grass fed butter raises your HDL (good cholesterol) and makes your LDL (bad cholesterol) larger. This removes the heart-damaging effects of small, dense LDL. In fact, butter is loaded with a fatty acid called butyrate, which fights inflammation. Inflammation is a leading cause of heart disease, so the fatty acid in butter is actually decreasing your risk of heart disease. This is not the case for all kinds of butter, and definitely not the case for margarine. The natural benefits of butter derive from the cows eating grass, which helps create these fatty acids.