Inflammation is the first response of our body’s immune system that facilitates the healing process. The classical signs of inflammation include redness, swelling and pain that are as a result of an infection or hurting yourself. Uncontrolled inflammation just like in rheumatoid arthritis can damage your body. Foods rich in saturated fat and sugar can stimulate inflammation by causing over activity of the immune system leading to fatigue, joint pain and damaging of the blood vessels. Here are some anti inflammatory vegetables that can help reduce inflammation in case it goes out of control:
Dark leafy vegetables
Research shows that vitamin E is crucial in defending your body against cytokines molecules that promote inflammation. Dark leafy vegetables and cruciferous vegetables are anti inflammatory vegetables with high concentrations of vitamin E and minerals like calcium, iron and phytochemicals to help fight diseases.
Red juicy tomatoes form part of anti inflammatory vegetables to help lower inflammation. They have a high content of lycopene that helps in the reduction of inflammation in your body and lungs. Cooked tomatoes have higher lycopene content than raw tomatoes.
Pepper is low on starch and has a higher content of antioxidant vitamins. Hot peppers like chili and cayenne are anti inflammatory vegetables and have capsaicin chemicals that help in reducing pain and inflammation. Hot pepper works differently in different people. Hot pepper might worsen inflammation in some people but lower inflammation in others.
Turmeric and ginger
Ginger and turmeric spices form part of vegetable diets with anti inflammatory properties. Turmeric usually switches off NF-kappa B proteins. Ginger in its supplement form reduces inflammation in the gut.
Garlic and onions
Garlic and onions are anti inflammatory vegetables and operate in the same way just like NSAID medications for pain. Chemicals found in garlic aid the body to close inflammation pathways while phytonutrient quercetin and allicin chemicals found in onions usually liberate sulfenic acid to lower inflammation.
Beets and beetroot juice have high fiber, vitamin C antioxidant properties and betalain plant pigment that aid in the reduction of inflammation in the body. Beets also lower the chances of an individual acquiring heart diseases and cancer.
In order for you to incorporate an anti inflammatory diet, you should:
a) Eat low amounts of unhealthy fats like omega 6, deep fried foods, margarine and foods that contain trans fats
b) Increase the amounts of monounsaturated oils like omega 3
c) Eliminate high GI foods
d) Eat plenty of anti inflammatory vegetables and fruits
Some of the most significant side effects of using anti inflammatory drugs such as ibuprofen include:
a) Bleeding in the gut and stomach
Some anti inflammatory drugs may cause the lining of your stomach to bleed. This is due to the reduction of prostaglandin chemicals by the drugs. Prostaglandin chemicals usually protect the stomach lining from any kind of ulcer that might lead to bleeding.
b) Cardiovascular problems
The elderly people or people with cardiovascular problems have a higher risk of getting a heart attack while using anti inflammatory drugs. The drugs also cause conditions such as high blood pressure, kidney failure and asthma to worsen.
c) Some other side effects include drowsiness, insomnia, diarrhea, headaches, rashes and tinnitus.
The most important step to a healthier life is the change to a healthy diet. Get more information from the free copy of my e-book to make better choices!