A natural process which has a biological purpose to initiate the healing by increasing the circulation is known as inflammation. It is a process which involves the vascular system and immune system. It also involves interplay of various chemical mediators and is known as a complex process. Here, the nourishment and the white blood cells are brought by the increased circulation to the place of infection or injury so that the invading pathogens are killed and the damaged ones are repaired.
The characteristics of inflammation are heat, redness, swelling and pain. Inflammation can be either treated by medicines or naturally by being on a diet. Medicines have side effects, so natural anti inflammatory foods are consumed for better performance without any risk. However, different foods are said to be metabolized differently, some of it promote inflammation while others reduce it. Here are some of the natural anti inflammatory foods.
1. Vegetables and Fruits: Vegetables and fruits of green and bright color help the process of inflammatory. Vegetables and fruits are rich in minerals, fiber, vitamins and antioxidants by which the body gets the essential building blocks for health, for example, squash, sweet potatoes, avocados, beans, lentils, dark green leafy vegetables and cruciferous vegetables. There are many antioxidants and phytochemicals present in the vegetables and fruits that have anti inflammatory properties.
2. Fats: Foods like coconut oil, nuts, sardines, salmon, olive oil and avocados are natural anti inflammatory foods which are very healthy. Omega 3 fatty acids are also natural anti inflammatory agents which are converted into prostaglandins, a hormone like substance. These are found in oily fish of cold water like mackerel, herring and salmon. These are also found in flax seed which is also known as linseed and its oil. The omega 6 fats also help in reducing the pain and inflammation and these are found in sesame seed oil, safflower, sunflower and pumpkin.
3. Spices: There are many spices which help in reducing the inflammation out of which turmeric is the best. It is the best natural anti inflammatory food which is recommended to the patients suffering from arthritis. It can either be taken as a supplement or it can be added to the food. Other spices used for reducing the inflammation are rosemary, cinnamon, garlic, ginger and oregano. Polyphenols and bioflavanoids are used to reduce inflammation as well as fight with the free radicals. Cayenne pepper too is used as anti inflammatory as it has capsicum present in it and capsicums are often used in creams for pain relief.
4. Grain: Whole grains are natural anti inflammatory foods which are rich in complex carbohydrates. The complex carbohydrates help in preventing spikes in the sugar level of the blood because the sugar promotes inflammation. However, grains should be not refined as these have bran and germ and if it is been removed then there is a loss of minerals, vitamins and fiber. Some of the best grains are bulgar, oats, whole oats, quinoa, whole wheat and couscous.