What is inflammation?

Swelling shoulder InflammationInflammation is your body’s natural defence system. When you suffer an injury your immune system rushes in there with white blood cells and chemicals to fight off infections and protect the area to help it heal.

When it’s a one-time thing, inflammation is nothing to worry about; in fact it’s a necessary tool for the body to heal itself. However, the problem arises when inflammation becomes chronic.

Chronic, low level inflammation can wreak havoc on almost any process and system in the body. The results can manifest in all kinds of different things like allergies, autoimmune disorders, depression and even Alzheimer’s

Even though the modern human lives a more comfortable and better than any human has in history, the modern lifestyle can put some stress on our systems that can cause chronic inflammation.

Psychological stress like money problems, social isolation and doing a job we hate can maintain chronic inflammation in the body.

Eating processed food we are sensitive to that irritates the gut and stomach lining is another source of inflammation for example.

Here are the 7 foods are proven to have incredibly powerful natural anti inflammatory effects

 

1. Cinnamon

cinnamon sticksCinnamon is a popular and sweet spice used quite often in the modern kitchen. But cinnamon is more than just a delicious additive in our cakes.

Studies have found that cinnamon has a host of compounds with antioxidant and anti-inflammatory properties that can lessen the likelihood of cellular damage and chronic disease.

Try adding more cinnamon to your diet by trying this amazing cinnamon-toasted almond recipe from Krista at Joyful Healthy Eats!

2. Dark leafy greens

dark leafy greensStudies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens.

Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-coloured leaves.

Here is a scrumptious recipe from Popular Paleo that guarantees everyone will finish their broccoli!

3. Turmeric

turmeric curcuminNow we are not exactly impartial here, but the research speaks for itself. Turmeric has been used for thousands of years but is becoming increasingly recognised by the medical community to be one of the most powerful anti-inflammatories in the world.

An active ingredient in turmeric, a compound called curcumin, is one of the most powerful natural anti inflammatory compounds in the world. Studies have shown that curcumin is even more effective than anti-inflammatory drugs like Advil and Ibuprofen and does so without the side effects prolonged use of these drugs can cause.

Curcumin is especially great for those that are physically active and athletes. US army researchers found that curcumin was able to speed up muscle recovery by a factor of five! Curcumin has also been proven to reduce muscle and joint pain.

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4. Ginger

gingerAromatic, pungent and spicy, ginger adds a special flavour and zest to Asian stir-fries and many fruit and vegetable dishes.

Ginger is another spice that’s been used for centuries for inflammation and pain, to soothe sore throats and combat general aches and fatigue. Ginger attacks inflammation through the action the active compounds of gingerols, shogaols, and paradols.

Is stir-fry your thing? Try this ginger chicken stir fry recipe from the Little Spice Jar blog!

5. Fish oil

fish oilThe Omega 3 fatty acids, DHA and EPA that are found in fish oil are vital to almost every function in the body.

The American Journal of Clinical Nutrition ranks Omega-3’s among the most important essential nutrients out there today.

They are found for example in cold water fish and shellfish and impact almost every function in the body. They reduce inflammation and are vital to your cell metabolism.

According to researchers from Harvard and the University of Southern California, macrophages, which are a type of white blood cell, use DHA to produce maresin, which acts like a “switch” that turns off inflammation.

You can either supplement with extra fish oil or just add, you guessed it, more fish to your diet!

6. Garlic

GarlicThis pungent spice is known for its immune-boosting properties. According to the National Institutes of Health, garlic has a variety of biological activities, including anti-inflammatory properties. However, the research has also shown that heating garlic reduces its anti-inflammatory properties.

Here are 10 healthy garlic recipes from Fresh Healthy Eats to celebrate national garlic day!

7. Clove

Cloves (spice) And Wooden Spoon Close-up Food BackgroundCloves contain eugenol, a compound that protects against the inflammation that underlies heart disease, cancer, and the other chronic diseases that plague eaters of the typical American diet.

Cloves are also powerfully antifungal in the body and applied locally, but clove oil is so strong it can be toxic if overused.

Conclusion

Even though we are under constant mental and physical stress there are powerful natural compounds we can use to help us keep chronic inflammation down and all the ailments and poor health it brings with it!