anti-inflammatory food

Inflammation has a bad rap, but it’s not inherently evil.

It is a natural response to illness, a critical defense mechanism that helps to heal damaged cells and fight viruses and bacteria. But there are two types of inflammation.

Acute Inflammation might be a cut that turns red and becomes inflamed. This is your body’s natural response to help heal the cut. Chronic inflammation, on the other hand, is a continuous inflammation with a slow onset, typically resulting from poor diet, physical inactivity, overactive immune responses, or invaders the body cannot get rid of. This is where someone may look to get treatment as we as start a better lifestyle. They may look into using products like hemp to help them. Click this link if you’re questioning “what is hemp?”

Whether you are already living with chronic inflammation or doing everything in your power to reduce your risk of disease, you can include anti-inflammatory foods in your diet to help ease inflammation!

1. Dark-Green, Leafy Vegetables

According to many experts, dark-green, leafy vegetables are considered the healthiest foods on the planet, as they offer the most nutrients per calorie. Greens are associated with the strongest protection against chronic diseases, including 20% reduction in risk for heart attacks and strokes for every daily serving. Plus, they are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids.

2. Turmeric

There has been a lot of information about turmeric and its health benefits. In recent years, more than 5,000 studies have been published on turmeric. Turmeric’s primary compound, curcumin, is its active anti-inflammatory component and is considered one of the most powerful anti-inflammatory components in the world. There is so much research regarding turmeric and its benefits, it can’t fully be explained here! To give you a little taste of how amazing turmeric is, research shows turmeric can beneficial in preventing or treating:

  • Lung Disease
  • Brain Disease

  • Variety of Cancers, including: multiple myeloma, colon cancer, and pancreatic cancer

  • Rheumatoid Arthritis

  • Osteoarthritis

  • Lupus

  • Inflammatory Bowel Disease
  • …and more!

3. Flaxseed

The word “superfood” comes to mind every time we consume flaxseeds. Why? Because they are an excellent source of omega-3s (anti-inflammatory!) and phytonutrients (cancer fighters!). Specifically, flax contains the phytonutrient lignan, which is a chemical compound protecting blood vessels from inflammatory damage. Another thing we love about flaxseeds is they have been found to lower LDL (“bad) cholesterol and therefore reduce your risk of heart disease.

4. Oats

Oats contain a unique class of antioxidants called avenanthramides which is found to lower blood pressure and have anti-inflammatory properties. Avenanthramides have also been shown to relieve skin itching and irritation effects.

5. Berries

Dark-green, leafy vegetables may be the healthiest vegetable on the planet, but berries are are most certainly the healthiest fruits. This is because berries rank as some of the highest foods in terms of their antioxidant power, which is measured in units. For reference, apples contain about 60 units, whereas bananas contain 40 units of antioxidants. But the Aronia Berry contains much more! Also, per cup, strawberries contain 310 units, cranberries 330 units, raspberries 350 units, blueberries 380 units, and blackberries 650 units! The tremendous amount of antioxidants and phytochemicals in berries is what makes these fruits powerful against inflammation.

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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