If you have been diagnosed with auto – immune diseases, eating anti – inflammatory foods can definitely help improve your health in the long run. Anti – inflammatory foods are food groups that have been well – studied to reduce inflammation in the body. These foods are what nutritionists and doctors all agree that people need to get more of. This is because it don’t only reduce inflammation, they alslo have other health benefits for your body. In this tutorial, I will share with you a couple of anti – inflammatory foods that you should include in your diet, and also later give you a step – by – step process of how you can use these ingredients to make an anti – inflammatory foods meal that can also be eaten by your family.
Anti – Inflammatory Foods
Berries
Berries whether they are strawberries, raspberries, blackberries or blueberries all contain anti – oxidants and enthocyanids. It is this enthocyanids that give berries their blue, red or purple color. While all fruits are generally high in anti – oxidants, berries have high levels plus they contain so many different chemical compounds that are great at fighting cancer diseases and inflammation as well as cardiovascular diseases.
Berries don’t just reduce existing inflammation; they also help the body to respond better to future inflammation! This is why I highly recommend you to regularly eat strawberries or any of the berries!
A few recipes that you can do include blueberry smoothie, berry spinach salad, raspberry vinaigrette, strawberry banana smoothie, acai bowl.
Leafy Greens
Leafy greens include spinach, kale, dandelion greens and the likes are not just full of anti – oxidants; they also have foliate, fiber as well as vitamins A; C, E and K and also minerals. Leafy greens in general nourish the body on a cellular level. They also prevent cognitive decline, reduce overall body inflammation and keep your biome in good shape.
A few recipes that you can do include wild rice and arugula salad, shrimp, asparagus and avocado salad, garlic sautéed Swiss chard, kale chips and green smoothie.
Salmon
Salmon and other fatty fish like trout, sardines, anchovies, and mackerel are all high in omega 3 fatty acids. These are important because the body can’t produce that. It should come from your diet. It’s also essential if you have an autoimmune condition because omega 3 – rich foods, according to studies, have proven to be very beneficial for a wide range of autoimmune conditions including lupus, rheumatoid arthritis, type 1 diabetes, psoriasis, sclerosis and the likes. Omega 3 foods are also important for brain health. What’s interesting is that those who consume fatty fish on a regular basis are also less likely to be anxious or depress. Omega 3 are one of the most well – studied nutrients, and it continues to prove how it can reduce anti – inflammation on one’s body.
A few recipes that you can do include Dijon baked salmon, orange glazed salmon, salmon patties, smoked salmon frittata, and salmon avocado salad.
Avocado
Avocados contain lots of healthy fats specifically the mono – unsaturated fat. This is the so – called “good fat” that helps reduce cholesterol and joint inflammation. Healthy fats are needed in the body for energy, blood clotting, brain development, absorbing fat soluble vitamins and limiting inflammation. The various nutrients in avocados have also proven effective in preventing neuro – degenerative diseases like dementia and Alzheimer’s. Avocados have more potassium than bananas. For a 3 ½ ounce serving of bananas, you will get a 10% recommended allowance of potassium, but with the same serving size of avocado, you will get 14%.
A few recipes that you can do include tuna stuffed avocados, avocado egg salad, avocado dressing, carrot & zucchini pasta with avocado cucumber sauce and baked eggs in avocado.
Broccoli
Broccoli and other similar veggies like brussel sprouts, bok choy, and cauliflower are full of vitamins, anti – oxidants as well as python chemicals. Broccolis are rich in vitamin K, and C as well as potassium, magnesium and fiber but propane is what makes it extra special. Propane is one of the most studied compounds in this veggie. According to research, it has protective effects against cancer and can also detoxify harmful chemicals in the environment that would otherwise trigger inflammation in the body.
A few recipes that you can do include broccoli salad, steamed broccoli, chicken broccoli casserole, garlic ginger bok choy, cauliflower rice tabbouleh.
Garlic
Garlic is an ingredient that has been used for thousands of years thanks to its medicinal properties. Lots of studies show that it can prevent cancer and also immuno – boosting effects. Garlic adds flavor to any recipe but it’s because of its various health benefits that makes it extraordinary. It contains anti – inflammatory chemicals and can naturally inhibit histamine as well as sulfur compounds that can stimulate your immune system to fight a disease. If you have arthritis, garlic is your best friend because it also had been proven to reduce inflammation, pain and cartilage damage linked or caused by arthritis.
A few recipes that you can do include zucchini pasta with lemon garlic shrimp, mashed cauliflower with garlic and herbs, garlic sautéed Swiss chard, sweet potato fries with garlic aioli, and poached chicken just to name a few.
Ginger
Just like garlic, ginger has been used for many centuries for its healing properties. It’s well – known to reduce motion sickness, nausea and also pain. Ginger contains substances known as gingerals which reduce inflammation and some pain causing compounds in the body. For digestion, ginger supports digestion and also helps in motility which means that it helps food move better in the intestines. As a matter of fact, ginger can move things in the intestine twice as fast so this also helps people with constipation. Ginger has also been proven to prevent colon cancer and also helps boost the immune system. If you’re not aware, 75 to 85% of our immune system comes from the nutrients being received in the gut, so anything helps the gut like ginger will definitely help the immune system.
A few recipes that you can do include scallops with citrus ginger sauce, carrot ginger soup, golden milk, cucumber melon with ginger shrimp, and cauliflower rice with ginger shrimp.
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