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The effects of proper nutrition on inflammation

Inflammation is a form of defence mechanism employed by the body whenever it is stressed. But according to researchers, inflammation may be responsible for many diseases. Nowadays, inflammation is receiving a lot of attention, and many people now know that reducing inflammation can prevent many chronic diseases.

What is Inflammation?

Inflammation is described as the body’s response to stress-inducing conditions such as an infection, changes in the environment, and a poor diet. The activation of the immune system whenever a foreign object enters the body is what causes inflammation. From this explanation, it is clear that inflammation is not a bad thing, but it does not end there. There are two types of inflammation; the acute inflammation which occurs for a short periodand disappears, and the chronic inflammation which may persist for weeks, months and years. Now, the problem is the chronic inflammation because it puts the immune system on red alert for too long and starts fighting the body when the foreign enemy is long gone.

Chronic inflammation may cause serious health challenges, some of which include:
  • Cancer
  • Alzheimer’s
  • Diabetes
  • Heart diseases
  • Arthritis
  • Crohn’s
  • Premature aging
  • Bronchitis
  • Osteoporosis
  • Candidiasis
  • Acne
  • Psoriasis
  • Urinary tract infections
  • Higher risk of bacterial, fungal, and viral infections.

 

How to prevent inflammation

According to Dr Frank Hu of the Harvard School of Public Health, many studies have shown that foods can help to fight inflammation. The professor of nutrition and epidemiology stated that foods that have a high anti-inflammatory effect could help to keep inflation under control.

Research has shown that plant-based foods are rich in antioxidants that help to prevent inflammation. While many foods contain antioxidants and anti-inflammatory compounds, some foods have more than others. Studies have shown that a diet rich in berries and leafy greens have more anti-inflammatory.

According to Dr Hu, an anti-inflammatory diet consisting of the following foods are the best for fighting inflammation:

  • Leafy greens
  • Allium vegetables including onions, garlic, chives, scallions, leeks, and shallots.
  • Acai fruit
  • Beans and lentils
  • Hot peppers
  • Nuts and seeds
  • Sprouts
  • Fruits
  • Olive oil
  • Tomatoes

These foods contain a high amount of antioxidants and polyphenols that help to lower the risk of inflammation in the body, and this reduces the risk of chronic diseases. For example, studies reveal that nuts can help to reduce the risk of diabetes and cardiovascular diseases, the polyphenols in coffee can protect against inflammation, and leafy greens, apples, and berries contain high amounts of antioxidant and polyphenols that help to reduce inflammation.

To conclude, if you want to prevent inflammation and be free from the various diseases that it may cause, stick to a plant-based diet rich in whole grains, vegetables, healthy oils, fruits, and other plant foods high in antioxidants. Apart from keeping inflammation away, it will also make you healthy physically, emotionally, and you will be free of chronic diseases and live a healthyand quality life.

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://draxe.com/inflammation-at-the-root-of-most-diseases/

https://nutritionfacts.org/topics/inflammation/

https://bodyecology.com/articles/inflammation_cause_of_disease_how_to_prevent.php