Information is a natural defence mechanism against infections and injuries but when it becomes chronic then it becomes a cause of many health issues like heart diseases, diabetes, joint pain and even fatigue. Good news is that proper and good foods can help your body to become healthy.
In this article we will discuss about five anti-inflammatory foods that you can add in your daily diet plan for more energy and long term protection.
Fatty fish
Fatty fish is full of Omega 3 fatty acids. These are nutrients that fight against inflammation. These healthy fats reduce the risk of heart issues, better your brain functions and reduce joint pain.
Try to add grilled salmon in your lunch or dinner. If fresh is not available then use cold form of fish. Eating fatty fish 2 to 3 times in a week can give you health benefits.
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Berries
Berries are not only tasteful, these are full of antioxidants and vitamins. They contain special compounds which are called anthocyanins. These control the effects of inflammation.
Regular use of berries can have following effects:
- Daily use of berries can improve your immunity
- Help in getting glowing skin
- Reduce the risk of chronic diseases
You can add these in your smoothies, oatmeal or you can enjoy these as a snack.
Leafy green vegetables
Leafy green vegetables are powerhouse of minerals and fibres. These especially contain vitamin C, vitamin K and magnesium. These help in the reduction of inflammation level.
Broccoli consists of sulforaphane. It is a natural compound that reduces oxidative stress and protects your cells.
You can use these vegetables in your salad, soup or by blending with green smoothies.
Turmeric
Turmeric is one of the most popular anti-inflammatory spices. Its active compound is curcumin. It is popular because of its healing properties.
Benefits of turmeric:
- Use of turmeric reduces joint pains and stiffness
- It improves your digestion
- Reduces inflammation
Mix turmeric with a small quantity of black pepper for better results. It helps in the absorption of curcumin. You can use it in your curry or soup.
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Nuts: almonds and walnuts
Nuts are small but they contain large amount of nutrients. These provide proteins and fibres that control inflammation level. Walnuts especially contain Omega 3 while on the other hand almonds are full of vitamin E.
You will have following benefits if you eat nuts daily:
- You will get better heart health
- Increases your brain functions
- Makes you energized
Eat them in a balanced quantity because these are full of calories.
Final thoughts
Chronic inflammation can give you side effects silently but small changes in your diet can have long term and better effects. You can protect your body by adding these 5 foods which are berries, green vegetables, turmeric, nuts etc. These foods better your immunity and at last you will enjoy healthy lifestyle.
Start gradually, add one or more in your daily lifestyle. With the passage of time you will get positive changes.