Inflammation is part of your body’s natural immune response. Without inflammation, you cannot heal. However, when inflammation gets out of your control, such as having rheumatoid arthritis, your body can experience heavy beating. Inflammation is also linked to a number of diseases including cancer, chronic inflammatory diseases, and cardiovascular diseases.
Causes of Systemic Inflammation
Epidemiological studies show that the dietary patterns have a significant impact on inflammatory processes. Saturated fat and foods high in sugar are the leading causes of spurred inflammation. These foods cause over activity of the immune system that often results to fatigue, joint pains and damage to blood vessels.
Eating foods with high glycemic index such as refined carbohydrates also tend to raise inflammatory markers. If you are leading a sedentary lifestyle and are used to pounding on bags of chips and white bread while sitting on your couch, you become exposed to higher risk of prone inflammation. If the only walking you do is from your couch and your pantry and continues with the same dietary patterns, there is a great chance that you will develop systemic inflammation.
Benefits of Anti Inflammatory Vegetables
Observational studies reveal that a diet pattern with significant amounts of vegetables is inversely associated with the risk of inflammation. Furthermore, human intervention studies suggest that these plant foods have anti inflammatory potential.
Anti inflammatory vegetables contain high levels of bioactive compounds, primarily flavonoids and carotenoids that modulate immunological processes and inflammation. International nutrition experts recommend the integration of vegetables in the diet to provide the widest spectrum of bioactive compounds. This would deter the inflammation and promote overall health and wellness.
Here are some of the most popular anti inflammatory vegetables that you should consider including in your diet:
Beets, as well as beetroot juice, have shown to reduce the occurrence of inflammation. This brilliant-red vegetable also contains antioxidant properties that can protect you against heart disease and cancer. It is also an excellent source of vitamin C and fiber.
This nightshade veggie has been found effective in reducing inflammation. Red, juicy tomatoes are rich in lycopene that specifically reduces inflammation in the lungs. Cooked tomatoes and tomato sauce contain a higher level of lycopene than fresh tomatoes. Drinking tomato juice regularly is also beneficial in reducing inflammation.
Generally, colorful vegetables such as peppers are a significant component of a healthy diet. Bell peppers and hot peppers like cayenne and chili are known to be rich in capsaicin, a compound used in many anti inflammatory topical creams. Many doctors and patients regard peppers as among the excellent anti inflammatory vegetables.
4. Dark Leafy Greens
Studies suggest that the vitamin E plays a vital role in protecting the body against cytokines, the pro inflammatory molecules. The exceptional sources of this vitamin are the leafy, dark green vegetables such as broccoli, spinach, kale and collard greens. These anti inflammatory vegetables also contain high concentrations of calcium, iron and another disease fighting photochemical.
5. Sweet Potatoes
Sweet potatoes are effective anti inflammatory agents but often overshadowed by other anti inflammatory vegetables. It is a good source of complex carbohydrates, magnesium, beta-carotene, vitamin C and B6. They also contain a number of nutrients and antioxidants that help heal inflammations.
If you are currently suffering from an inflammatory illness, you should try to eat more of these anti inflammatory vegetables as there is a good chance that you will feel better. Ultimately, you have nothing much to lose when you give them a try, but only so much to gain.
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!