According to the Men’s Journal, chronic inflammation is a common form of some diseases such as stroke, cancer, obesity, Alzheimer’s, heart disease, arthritis and depression. However, not all of inflammation’s causes can be prevented because as we are getting older, the immune system is also weakened, and the risk of chronic inflammation will increase.
There are practical measures that can reduce the chronic inflammation level and you should begin with your diet first. Scott Zashin, a professor at medical center of the University of Texas, Dallas, said that unhealthy food is the main cause of dysfunction in the immune system which leads to joint pain, fatigue, and harmfulness for blood vessels. Here are 10 anti-inflammatory foods that you should add in your diet immediately.
The fat rich fish like salmon provides a high level of EPA and DHA. They are two types of omega-3 which can reduce the risk of inflammation, cancer, heart disease, asthma and immune disease effectively. Besides salmon, you can also eat mackerel, sardines and tuna as well.
- Sugar beet
Eating sugar beet will bring you a lot of benefits such as lowering blood pressure, increasing stamina and reducing inflammatory. Besides, sugar beets also contain betaine which is proven to help reduce the risk of infection. You can process sugar beet into delicious dishes or drink its juice directly to have a healthy body.
Vitamin K which is found in most green vegetables like kale is a very good for anti-inflammatory. You just need drink a cup of kale juice to provide the equivalent of 10% concentration of omega-3 per day.
In fact, tomatoes contain a high rate of lycopene, an antioxidant that helps reduce inflammation effectively. Studies show that processed red fruits will increase the anti-inflammatory effect because heat will elicits more lycopene.
Blueberry contains antioxidants called anthocyanin which can help fight inflammation effectively. Researchers said that eating blueberry not only reduces stress, but also increased cytokine, the anti-inflammatory substances. In addition, raspberries and strawberries also have a similar effect.
Like fish, almonds are rich in omega-3. Furthermore, it also contains vitamin E which helps joints work smoothly and protect the body against inflammatory.
Cheery contains a high level of antioxidants which have anti-inflammatory properties. In a recent study, the long-distance runners who often drink cherry juice have less inflammation and can recover health faster than others.