Wellness & Fitness

Foods and herbs that can reduce inflammation

GREENS

Leafy greens like kale/ Swiss chard/ collard greens, broccoli and spinach are rich in antioxidants that restore cellular health. FILE PHOTO | NMG

Inflammation is not necessarily a bad thing; it is the body’s natural immune response to something foreign or to tissue damage. But when the inflammation is as a result of your immune system attacking your own cells and body tissues, then you have something to worry about.

This is what an inflammatory disorder is and it almost always results in symptoms like chronic pain, stiffness, redness and swelling and ultimately causes damage to the tissues.

An inflammatory disorder affects people of all ages, races and it attacks any part of the body (skin, liver, muscle, gut). From allergies and arthritis, to asthma and auto immune diseases, to celiac disease and IBS (Irritable bowel syndrome) all these conditions are characterised by inflammation.

You can however use food components, spices and herbs that can help reduce and/or prevent inflammation in your body.

1.Garlic

Known for its antibacterial, antiviral, and antioxidant properties, garlic also contains a sulfur based compound called allicin, which guess what, has anti-inflammatory properties.

2.Turmeric

The yellow pigment in turmeric which is called curcumin is laced with anti – inflammatory goodness. Besides traditional medicine, studies have shown that curcumin has antioxidant properties and may combat cancer.

3.Cloves

This small, aromatic spice has been shown to reduce mouth and throat inflammation. Cloves has also been used to treat diarrhea, nausea, hernia, bad breath and as an expectorant.

4.Ginger

Ginger has a very long history of use in various forms of traditional/alternative medicine; Used to help digestion, to prevent or treat nausea and vomiting from pregnancy, motion sickness, and chemotherapy, and in helping fight the flu and common cold.

5.Cinnamon

This popular spice is made from the bark of cinnamon trees. In addition to its being anti-inflammatory, it has been shown to have an impressive list of benefits includingits antioxidant, antidiabetic, antimicrobial, anticancer and lipid-lowering properties.

6.Green Leafy Veggies

Leafy greens like kale/ Swiss chard/ collard greens, broccoli and spinach are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids that battle chronic inflammation.

7.Fatty Fish

Research shows that the omega-3 fatty acids in fish like salmon, tuna, mackerel, and herring help significantly decrease inflammatory markers, in addition to boosting brain and heart health.