The foods that reduce inflammation and histamine in the body and prevent diseases happen to be delicious.
In recent years, increasing scientific evidence has proven that chronic inflammation is linked with various diseases, such as psoriasis, rheumatoid arthritis and asthma. It is also apparent that the diet you choose to consume may trigger or alleviate symptoms of inflammation in the body.
The role of inflammation
Inflammation is a crucial part of the immune system’s response to injury and infection. It is the body’s way of signalling the immune system to heal and repair damaged tissue. So, for example, your body would not know to defend itself against viruses and bacteria and restore its balance without inflammation showing up as pain, redness, swelling and heat.
However, diets containing highly processed foods such as sugar and trans fats, refined carbohydrates, alcohol, vegetable and seed oils are why many people live in states of pain and agony due to their elevated levels of inflammation in the body. Sugar, for example, boosts inflammatory agents in fatty tissue called adipokines, and wheat flour increases inflammatory microorganisms in the gastrointestinal tract.
Choosing the right foods
An anti-inflammatory diet discourages or limits the consumption of processed foods, red meats, or alcohol. Instead, it favours a diet that emphasises fresh, whole foods and drinks such as fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthy fats and spices.
Here is a list of other anti-inflammatory foods:
1. Wild Salmon
Salmon is one of the best sources of omega-3 fatty acids, which will help reduce inflammation and improve your mental health. Salmon is also packed with vitamins and minerals, including vitamin B-12, B-3, D, Potassium and Selenium.
Kale contains various phytonutrients and antioxidants that help protect our bodies against cellular damage. Kale is an excellent source of Amino Acids, vitamins A, C, K, Fibre, Magnesium, Iron and Calcium.
Blueberries are low in sugar and high in fibre. They are packed with vitamins A, C, and E and contain various powerful anti-inflammatory properties and antioxidants.
Broccoli is rich in vitamins C and K, Folate and Fibre. Broccoli paired with a garlic dish, these two ingredients are an anti-inflammatory powerhouse.
5. Bone Broth
Bone broth is packed with essential minerals to help fight inflammation, such as Calcium, Magnesium and Phosphorus. A warm cup of bone broth will help strengthen the lining of your gut due to the high content of healing compounds like Collagen, Gelatine, and Amino Acids like Glutamine, Argentine, and Proline.
6. Spices and herbs like garlic, turmeric, and ginger
Thanks to its anti-inflammatory compound curcumin, turmeric has been used as a medicinal herb for many years. In addition, turmeric tastes delicious as a seasoning for fish or vegetables, or you can use raw turmeric root soups or sauces.
Gingers main anti-inflammatory benefits come from its active ingredient gingerol. Thus, ginger is both an anti-inflammatory agonist and an immune booster. Thankfully, ginger tastes excellent in smoothies and juices, soups, and sauces. Ginger root can also be consumed in tea form to aid digestion. Another easy way to consume both turmeric and ginger is in capsule form.
Garlic contains sulphur compounds that stimulate our immune system to fight inflammation and illness. Garlic is also anti-bacterial and anti-fungal. This herb is easy will give many meals a delicious flavour. One of my favourite dishes is to add garlic tomato pasta.
Two quick anti-inflammatory smoothies to try:
Green gut-loving smoothie ingredients
- One cup of unsweetened vanilla almond milk
- One large ripe banana
- One cup of kale
- ¼ ripe avocado
- One tablespoon chia seeds
- Half green apple
- Two teaspoons honey
- One cup of ice cubes
- One tablespoon coconut yogurt
Directions: Combine banana, kale, almond milk, avocado, chia seeds and honey in a blender. Blend on high until creamy and smooth. Add ice and blend until smooth.
Anti-inflammatory turmeric smoothie ingredients
- One cup frozen pineapple
- One cup frozen mango
- One and a half cups of cold water
- One teaspoon coconut oil
- One teaspoon of peeled, chopped fresh ginger
- One teaspoon of turmeric powder
Directions: Place all ingredients in the blender, blend on high speed until super smooth and enjoy!