You trigger your immune system when you are exposed to a pathogen (like a virus, bacterium, or toxic substance) or when you sustain injury. As part of the immune response, your immune system dispatches inflammatory cells and cytokines (substances that stimulate the production of more inflammatory cells).
When bacteria or other harmful substances are engulfed or damaged tissue is being repaired, these cells initiate an inflammatory response. You may experience swelling, pain, bruising, or redness. Inflammation, however, can also affect invisible processes in the body.
Chronic inflammation occurs over an extended period, such as several months to several years. An injury’s origin and the body’s ability to heal and reverse the damage determine the severity and outcome of chronic inflammation.
However, certain natural foods help in preventing chronic inflammation. As you know, we’ve already discussed chronic inflammation meaning above, so now you must know how dangerous it can be.
Anti Inflammatory Foods
A powerful tool for fighting inflammation comes from the grocery store, not the pharmacy. According to many experimental studies, the components of foods and beverages can reduce inflammation. Some of these foods that you must include in your diet are:
Berries
Berries contain a large range of nutrients, including vitamins, minerals, and fiber. Several varieties are available. The most common ones are:
- Strawberry
- The blueberry
- The raspberry
- The Blackberry
Anthocyanins are antioxidants found in berries. There is evidence that these compounds may reduce your risk of disease due to their anti-inflammatory properties. To make sure your immune system works properly, your body naturally produces NK cells.
A different study found that strawberries lower levels of heart disease-associated inflammation in adults with excess weight than those who don’t eat strawberries.
Avocados
There are several heart-healthy fats in avocados, including monounsaturated fats, potassium, and magnesium. Furthermore, they contain phytochemicals (carotenoids and tocopherols) that can help prevent cancer. Additionally, avocados contain a compound that may reduce inflammation in newly formed skin cells.
According to one high-quality study of 51 adults with excess weight, consuming avocado for 12 weeks reduced inflammatory markers interleukin one beta (IL-1β) and CRP.
Turmeric
Curries and other Indian dishes often contain turmeric because of its warm, earthy flavor. Due to its anti-inflammatory properties, it has drawn a lot of attention. Studies have shown that turmeric reduces inflammation related to arthritis, diabetes, and other conditions.
An experiment combining curcumin with piperine from black pepper was conducted in patients with metabolic syndrome. As a result, these patients’ inflammatory markers, such as CRP, decreased significantly.
To experience a noticeable effect, you may need to consume more curcumin than you find in turmeric. It may be more effective to take supplements containing isolated curcumin. It is common for turmeric supplements to include piperine, which can boost the absorption of curcumin by 2,000%. We need to conduct further research on turmeric dosage to understand how it affects inflammatory markers.
Cocoa and Dark Chocolate
Nothing is better than dark chocolate for satisfaction, deliciousness, and richness. As well as being packed with antioxidants, it helps reduce inflammation. You may reduce your risk of developing diseases and live a longer, healthier life.
As a result of flavanols, chocolate has anti-inflammatory properties. It helps to maintain healthy endothelial cells, which line your arteries. After two weeks of consuming cocoa flavanols twice daily, people experience improve vascular function in one small study.
However, chocolate and its components need to be studied in more high-quality studies. To reap these anti-inflammatory benefits, choose dark chocolate containing at least 70% cocoa – a higher percentage is even better.
Olive Oil That Is Extra Virgin
The healthiest fat you can eat is extra virgin olive oil. There are numerous health benefits associated with this monounsaturated fat, which is a staple of the Mediterranean diet.
Olive oil that is extra virgin may help prevent heart disease, brain cancer, and other severe health conditions. For 12 months, those who drank 1.7 ounces (50 mL) of olive oil daily significantly reduced CRP levels and other inflammatory markers.
Anti-inflammatory drugs like ibuprofen are comparable to olive oil’s antioxidant, oleocanthal. Refined olive oil does not have the same anti-inflammatory properties as extra virgin olive oil.
Cherries
Cherries have several antioxidants, including anthocyanins and catechins, which reduce inflammation. Sweet cherries also offer health benefits, although tart cherries have more health benefits than other varieties. The inflammatory marker CRP was significantly lower in 37 older adults taking tart cherry juice daily for 12 weeks.
After taking tart cherry juice daily for 30 days, another study found it did not reduce inflammation in healthy young adults. Therefore, further research is needed to determine how cherries can reduce inflammation.
Before We Part!
So, if you’re still wondering what is inflammation, we hope that your mind is a bit clear now! Remember that chronic inflammation, even at low levels, can cause disease. Therefore, choose delicious, antioxidant-rich foods in order to prevent inflammation. Have a healthy and disease-free life.
