Inflammation is how our immune system reacts to irritation, injury, or infection. It is a usual response and a natural part of healing. But inflammation that lasts excessively could harm your body and your health, says dietician Avni Kaul. An anti-inflammatory diet is one of the ways to counter some of the chronic inflammation.
India’s eminent dietician, Avni Kaul, shares some foods that are known for their anti-inflammatory qualities and you should consider including them in your diet.
Almonds
Almonds are an excellent source of monounsaturated (healthy) fats, vitamin E, and manganese. They are also high in magnesium and plant protein. In some studies, eating almonds has been linked with a reduced risk of heart disease. They might enhance the balance of fatty acids in your blood.
Almonds could also provide you with a “full” feeling. They are a little higher in calories than several other anti-inflammatory foods, but having a handful of them might help you to stick with a healthy weight loss plan.
Blueberries
Blueberries have plenty of polyphenols. They trigger antioxidant activity and might support the prevention of cancer and heart disease. These plant-based chemicals, consisting of flavonoids, anthocyanins, phenolic acids, and tannins, avert and repair cell damage.
Lab studies indicate the chemicals in blueberries might also slow the growth of cancer cells and lower inflammation. They are low in calories and provide vitamin C, E, and fiber to your daily diet. And they are also delicious.
Carrots
Carrots have beta-carotene, a potent antioxidant. Our body converts it to vitamin A, which is vital for our health. Carrots also have zeaxanthin and lutein. A diet high in these antioxidants might reduce your risk of cancer by preventing damage to the healthy cells of your body.
Since carrots are low in calories and a top source of fiber, they can also help you to lose weight if needed. That is important because obesity is a risk factor for heart disease, diabetes, and certain cancers.
Dry beans
Dry beans, like kidney beans, pinto beans, and black beans, are a top source of plant-based protein, minerals, B-complex vitamins, and vitamin K. They are also full of fiber, and they have polyphenols that act as antioxidants. Since beans are rich in protein, they are perfect for vegetarians and vegans.
Oranges
Oranges are a top source of vitamin C and potassium. They also have fiber, calcium, and folate. The fiber and folate in oranges help keep your heart healthy. Vitamin C is important for immune system function. It also forms strong connective tissue and keeps blood vessels healthy. Oranges and orange juice both are excellent part of an anti-inflammatory diet.
Spinach
Spinach is one of the finest known superfoods. It has lutein, which is linked with vitamin A and beta-carotene. Spinach also provides us with iron, vitamin K, and folate. It is low in calories, so it might help with weight loss.Research indicates that people who consume green, leafy vegetables such as spinach might have less risk of macular degeneration. It is a good idea to add plenty of fresh or cooked spinach to your diet
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition