Inflammation is a natural response by our immune system to protect the body from infection, injury, or any harmful stimuli. However, chronic inflammation can have a negative impact on the body as it may start attacking healthy tissues and cells. According to WebMD, chronic inflammation can trigger various diseases like heart problems, diabetes, depression, and even cancer.
But the good news is that inflammation can be controlled by following the right diet. According to Healthline, certain foods like sugar, alcohol, refined carbohydrates, and fried goods can trigger the condition and increase the risk of the above-mentioned diseases. So, in order to combat the problem of chronic inflammation, here are five foods you must add to your diet:
Leafy Greens
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Leafy greens, including spinach, kale, cabbage, and mustard, are packed with essential vitamins, minerals, and antioxidants. These vegetables contain high levels of vitamin K, which helps reduce inflammation markers in the body. Additionally, their high fibre content helps maintain a healthy gut, which is crucial for overall inflammation management. These greens can be enjoyed as curry, stir-fry, soups, salads, smoothies, and juice as well.
Fatty Fish
Fatty fish like salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids. Omega-3s are known for their anti-inflammatory properties, which can help reduce inflammation in the body. Regular consumption of fatty fish not only promotes heart health but also supports the management of chronic inflammatory conditions. Fish can become a part of your diet in the form of sandwiches, stir-fries, curry, soup, biryani, and tikka.
Turmeric
Turmeric is a vibrant yellow spice commonly used in a variety of Indian dishes. Its active compound, curcumin, is a potent anti-inflammatory agent. Curcumin helps block inflammatory enzymes and reduce the production of pro-inflammatory molecules in the body. Apart from including turmeric in your savoury dishes, you can also consume it as haldi doodh, turmeric water, smoothies, and tea.
Extra Virgin Olive Oil
Extra virgin olive oil is rich in monounsaturated fats and contains a compound called oleocanthal, which exhibits anti-inflammatory properties. According to Healthline, it is also good for weight loss and arthritis and has anti-bacterial properties. Using extra virgin olive oil as your primary cooking oil or drizzling it over salads can provide various health benefits.
Green Tea
Green tea is renowned for its numerous health benefits, and the credit goes to its rich antioxidant properties. It contains catechins, which are potent anti-inflammatory compounds. Regular consumption of green tea has been linked to reduced inflammation and a lower risk of chronic diseases. You can also add mint, ginger, honey, lemon, or basil leaves to make it more flavourful and healthier.