When our body produces inflammation, this response is usually caused by injuries, infections or other pathological causes. In response to inflammation, this produces symptoms like pain, swelling and tenderness. We usually use medication like NSAID to relieve those problems. However, what we don’t know is that foods also contain a very important anti-inflammatory effect. Because many studies have shown such as Harvard Medical University that foods are effective in reducing inflammation or even prevent having one.
Below here is the list of foods that fight inflammation
1. Olive Oil
An Olive Oil, regardless of its brand, has a very important anti-inflammatory effect. They contain a very important compound called oleocanthal, which has a similar effect like Ibuprofen or NSAID. This is because the oleocanthal prevents the production of the COX-1 and COX-2 enzymes, which is responsible for causing inflammation. In addition, Olive doesn’t cause any side effect on the stomach, which taking long term medication like NSAID can cause bleeding in the stomach or Ibuprofen cause the problem in the liver. Most of us take pain medication, but we don’t want to take for the long term to prevent these side effects. So Olive oil serves as an alternate.
2. Fish oil supplement or foods that are rich in omega-3 fatty acid.
Foods that contain high in fish oil are like Salmon, Sardines, Herring, Tuna and Mackerel. These foods have a healthy omega-3 fatty acid, containing DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), that has an anti-inflammatory effect, which helps reduce joint pain and swelling caused by inflammation.
Research has shown that tomatoes are one of the fruits that have a very effective anti-inflammatory effect. They contain a very powerful antioxidant called Lycopene, which will help reduce inflammation in overweight or obese people, that will subsequently reduce inflammatory disease caused by overweight such Cerebrovascular diseases or diabetes. In addition, Lycopene also plays important role for bone health in postmenopausal women, which will help reduce the risk of osteoporosis
Nuts have high amounts of alpha-linolenic acid, a type of omega-3 fat. It help repair your body fast caused by inflammation like for example wound. In addition, it is rich in calcium and Vitamin E.
5. Whole Wheat Bread or Grain
Whole Wheat grain such as bread, brown rice, and pasta has great benefits for inflammation. Not only it is good for arthritis, but also it provides the anti-inflammatory effect in your entire body. It is rich in Vitamin B which will help lower the C-Reactive Protein and erythrocyte sedimentation rate (ESR), an inflammatory marker that indicates a sign of inflammation, that can be checked through the blood test. Second, it contains a mineral called selenium, which will help reduce the symptoms of RA (Rheumatoid Arthritis) since those with RA they tend to have a low level of selenium.
6. Garlic and Onion
It has an anti-inflammatory compound called Allicin, which breaks down to produce free radical-fighting sulfenic acid. Garlic has been shown to produce a similar NSAID effect. In addition, it is also very effective against UTI.
7. Green Vegetable
Vegetable such as Broccoli, Spinach and Kale are rich in Vitamin E, which help protect the body from an anti-inflammatory molecule called Cytokines. It is also rich in other vitamins and minerals
8. Green tea
Green contain a powerful antioxidant called polyphenols, which help reduce inflammation and cartilage destruction’s in the joint. Also, green tea contains another antioxidant called epigallocatechin-3-gallate (EGCG) which is will stop the production of a certain inflammatory chemical that is responsible for causing joint damage in the patient with Rheumatoid Arthritis.
These foods are very important for our health, since reducing inflammation will prevent several diseases such Atherosclerosis, Stroke, Cancer, Myocardial Infarction and many more others, and It is highly encouraged that you should eat these kinds of food.