There is a system present in our body which acts as host and defends our body against any disease and that is our immune system. Immune system is responsible for making a vital response and that is known as inflammation. Body tissues have complex biological response to harmful stimulus. These harmful stimulate are irritants, pathogens or damaged cells. This is all inflammation. Beside this harmful activity, it is also considered as a protective response, a response which is responsible for protection of body and for protecting body it uses some elements such as molecular mediators, immune cells and blood vessels. Inflammation is a good and bad thing at the same time. Oh, it is concept of everyone, but I would like to summarize that yes it can be good for our body and bad too such as it is considered that without inflammation no one can recover from their injuries and inflammation is harmful when it is chronic, because it makes human body slow and it is also the cause of metabolic syndrome and makes the body insulin resistant.
Inflammation is cause of chronic diseases and that is why in this article I am going to tell you about top ten anti-inflammatory diet meal plan. There are many people who wants to end up their anti-inflammation efforts so following top ten anti-inflammatory diet meal plan is designed for them.
If you will use the following things in your diet you will live your life according to anti-inflammatory diet plan and it will eliminate inflammatory conditions from your body such as autism, arthritis, allergies and obesity etc.
1. Anti-inflammatory compounds
There are some anti-inflammatory compounds which if u will include in your diet then you can follow top ten anti-inflammatory diet meal plan and these compounds are as follows:
2. Whole grains
Whole grains are known to decrease CRP levels and these whole grains includes bulgur wheat, brown rice and quinoa. Whole grains are considered as they have anti-inflammatory impact on human body so it must be included in top ten anti-inflammatory diet meal plan. Coronary heart disease which is caused by inflammation can be reduced by using whole grains. Whole grains also have a healthy impact on obese children. lentils and beans should be also used to decline inflammation.
3. Leafy Greens
If you want to follow anti-inflammatory diet meal plan, then your plate must be filled with all the leafy substances like vegetables and some fruits. These leafy greens include swiss chard, kale, collard greens, spinach, and carrots etc. these leafy greens compounds help a lot to lessen inflammation and contains a lot of nutrients, so they must be included in one of top ten anti-inflammatory diet meal plan.These leafy substances have many elements which helps in recovery of tissue injury and prevention from cellular damage and these elements are flavonoids, Vitamin C, antioxidants and carotenoids.
Blueberries are considered as the best aid for quick metabolism and is one of top ten anti-inflammatory diet meal plan. Blueberries contain anti-inflammatory properties and presence of antioxidants in them, and they help to make immune system healthy. They have resemblance with leafy green substances as it contains the same elements which eliminates inflammation from body. Blueberries are also considered good for our skin and it helps in making our skin glow. For athletes who do work out, for them these blueberries are a powerhouse.
It is believed that if you are suffering from pain and feel your body weak, you just add turmeric with milk and you will feel better. With anti-inflammatory property turmeric is a powerful spice, which helps in recovery of injuries and swelling and all this happen because of enzyme inhibitors. People who work out daily or the people who are suffering from arthritis, for them this is a blessing. Turmeric can be added in food easily and gives astonishing benefits. Turmeric can be easily added to curries and soups and that is why it must be included in list of top ten anti-inflammatory diet meal plan.
6. Sweet Potatoes
To fight against disease of arthritis and gout sweet potato is the best choice because it contains magnese, antioxidants, beta- carotene. These substances are against inflammation. Not only sweet potatoes have anti-inflammatory properties but it is also considered as the king of nourishment which helps in production of fibers of body and helps in production of carbohydrates in body.
7. Green Tea
Green tea is considered as a purifier and people use it reduce their weight as it purifies the blood. Green tea is enriched with catechins which are the reason for reduction of inflammation as catechins is filled with antioxidant compounds. Green tea is also used as booster for metabolism. It is a better replacement of caffeine and boost up immune system for several hours so it can also be used in place of coffee and must be included in top ten anti-inflammatory diet meal plan.
8. Nuts and Seeds
Nuts and seeds contains healthy fats which help to fight against inflammation. Nuts and seeds contains Omega 3 fats which are beneficial for our health. If you do not like to eat them handful you can also garnish your food items with nuts and seeds as they are enriched with extra proteins. Nuts and seeds are also the source of providing nourishment to body by producing fibers in body.
For female athlete’s soy is the best choice as it is enriched with isoflavones which is the great fighter substance against inflammation. They are like estrogen which are an ailment against cancer so isoflavones are also thought to fight against cancer. If you chose best kind of soy, then you can enjoy many health benefits and that is why it is one of top ten anti-inflammatory diet meal plan.
Garlic is not only an anti-inflammatory substance but it is also used against cold like cough and flu. It is enriched with Sulphur compounds and that is why it is the best ailment against inflammation. Garlic can be added in food to fight against inflammation or to lower blood pressure. It is a great blessing for the patients who are suffering from blood pressure problems. Garlic can be added to other substances and you can get beneficial results as it can be added to whole grains and root vegetables and provides soothe against swollen muscles and joints, so it must be included in top ten anti-inflammatory diet meal plan.