7 Inflammatory Foods and Supplements You Should Know About!

What is an anti-inflammatory diet?

You’ve probably heard the nutrition buzzword “anti-inflammatory” thrown around a lot over the years. From unique foods to common household ingredients and supplements, using nutrition to reduce inflammation in the body is a concept that has scientific backing. But why is it important? And how can reducing inflammation benefit your health? Below we’ll take a look at why controlling inflammation is important, when inflammation may even be beneficial, and anti-inflammatory foods and products you can enjoy at home.

What is inflammation?

Inflammation is often thought of as a negative thing, and in many cases it is. However, inflammation is actually a natural protective mechanism in your body. For example, inflammation and swelling around an injury (like a sprained ankle) can help move nutrients to the injury to increase healing. Inflammation can even be helpful because it supports the immune system in fighting infection. These are called acute inflammatory responses. Your body has natural mechanisms to manage these inflammatory systems. While the above examples show the positive effects of inflammation, excessive inflammation due to diet and lifestyle choices can lead to a host of problems.
Inflammation can have negative effects on the body in many ways. When inflammation lasts too long or becomes too severe, it can damage DNA, cells, and tissues in the body. It is thought that this damage may lead to an increased risk of certain chronic diseases, such as malignant cell mutations and heart disease. One of the best ways to combat inflammation is through lifestyle choices, including diet, supplements, and limiting smoking and alcohol consumption.

7 Foods and Supplements That Reduce Inflammation

1.Turmeric

Turmeric is a bright golden spice with a warm, bitter flavor that is often used in Asian recipes, along with its health benefits. While cooking with turmeric can have a lot of benefits for your health, this healthy spice may be even better when taken in supplement form. Curcumin, the active compound in turmeric, has proven benefits including reducing inflammation, having antioxidant activity, and even helping to support joint and heart health. You can enjoy these health benefits by taking a daily curcumin supplement.

2‌‌. ‌‌Omega-3 fatty acids

Omega-3s are a type of fat found in common foods, such as salmon and tuna, that help control inflammation in the body. For those who may not be getting enough omega-3s through their daily diet, supplementation is a great way to ensure you get adequate amounts of this valuable nutrient. In addition to reducing inflammation, omega-3 fats also support heart health and are a source of the essential nutrients EPA and DHA. EPA and DHA are known to play an important role in maintaining brain function and eye health. If you don't like swallowing capsules, you can also choose omega-3 supplements in liquid form. They can be added to smoothies or easily taken as a spoonful before your morning coffee.

Walnuts are a plant-based food source that naturally contains omega-3 fats in a healthy form. Taking a supplement can be a very effective way to ensure you get a variety of nutrients that you may be missing from your daily diet. But nutrient-rich food sources are often more beneficial. For example, when you eat walnuts, you get the anti-inflammatory benefits of omega-3s, but you also get protein, iron, and other forms of fat that you don’t get from regular omega-3 supplements. In addition to containing a variety of nutrients, including those that reduce inflammation, walnuts can be used in a variety of ways. You can add them to oatmeal or cheese, mix them with dried fruit for a trail mix, or heat them with honey and cinnamon for a delicious snack.

Seeds are also rich in anti-inflammatory omega-3 fats and are just as versatile as walnuts. Flax seeds, chia seeds, and hemp seeds all contain omega-3s. The main nutrient that makes these three seeds anti-inflammatory is omega-3 fats, but flax, chia, and hemp also contain many other nutrients, including fiber, protein, and iron. In addition, they each have a unique texture and flavor. Even if you’re not a big fan of seeds, there are many ways to hide them. Try blending these seeds into salad dressings, smoothies, or baking them into your favorite muffin recipe. If you’re looking for a non-obvious source of omega-3s, these seeds are perfect!

Sardines are another natural food source of omega-3s. While the taste (and smell) may be strong, these little fish are incredibly nutritious! If you can’t cook fresh fish on a regular basis, canned fish like salmon and sardines are a great alternative. They provide you with anti-inflammatory nutrients in a convenient package while also providing a good source of protein. And since canned sardines have soft, soft bones that are safe to eat, they’re also a great source of dietary calcium. Adding sardines to salads or mashing them up on toast is a healthy way to add omega-3s to your diet.

3.Green Tea

Green tea has long been valued by cultures around the world, largely for its health properties. Green tea offers many benefits, including a possible reduced risk of heart disease and even obesity. These benefits may be attributed to the anti-inflammatory and antioxidant compounds in green tea. Most of the health benefits provided by green tea are thought to be related to the natural phytonutrients it contains, such as catechins and L-theanine. You can simply brew a cup of green tea in the morning, or try mixing a matcha latte to create a unique green tea experience.

‌‌ ‌‌4.Spirulina

Spirulina is a blue-green algae plant belonging to the phylum Cyanobacteria. Don't worry, spirulina is completely safe to consume and actually provides many health benefits. A compound in spirulina called phycocyanin is thought to fight the production of free radicals, thereby helping the body fight inflammation. In addition, spirulina may help optimize cholesterol and blood pressure. If you don't like the "earthy" taste of spirulina, you can choose to take a supplement. In addition to tablets, it also comes in a powdered form that can be washed down with water or added to smoothies.

5.Cocoa

The cocoa plant is one of the basic ingredients in making chocolate. Although chocolate, a mixture of cocoa, sugar, milk, and cocoa butter, is often considered high in fat and sugar, cocoa itself is actually a very nutritious ingredient. Cocoa powder is a natural source of polyphenols. Polyphenols are known to have antioxidant properties that can provide positive health benefits. These antioxidants are thought to help manage weight, reduce the risk of certain chronic diseases, and play a role in reducing inflammation. Cocoa powder can be added to smoothies, mixed with nut butters to make chocolate spreads, or used in baking to increase the amount of antioxidants in your daily diet.

6.Ginger

Ginger is another food known for its anti-inflammatory and antioxidant properties. Ginger can be enjoyed in many different ways, including fresh ginger, ginger powder, pickled ginger, ginger tea, or extra-strong ginger juice, all of which can provide you with health benefits. In addition to its anti-inflammatory properties, ginger can also aid digestion. For an upset stomach, motion sickness, or just plain nausea, ginger in any form can help relieve these uncomfortable symptoms.

7.Resveratrol

Resveratrol is a plant compound with antioxidant and anti-inflammatory properties. If you've ever heard someone say that red wine is good for your health, they're right. Red wine is known to contain resveratrol. However, the amount of concentrated resveratrol in supplements is much higher than what you'd find in a glass of red wine. In addition to being an antioxidant, resveratrol is also thought to help regulate blood pressure and reduce cholesterol, and can even help protect brain tissue and play a role in anti-aging.

The basis of an anti-inflammatory diet is still a balanced diet. There's no need to blindly follow the trend of popular anti-inflammatory foods. It's more important to eat three meals a day in a balanced way, and don't be overly fond of a particular diet. Only a diversified diet and a healthy lifestyle are the best "weapons" to fight disease. Of course, to better fight inflammation, you have to try to change your bad lifestyles, such as staying up late, drinking, smoking, and lack of exercise.