HEALING INFLAMMATION with FOODS, 32 NUTRIENT-DENSE, ANTI-INFLAMMATORY RECIPES in VITACLAY

Harvard's research has confirmed that chronic, low-grade inflammation can silently escalate into a formidable adversary, contributing to cardiovascular disease, cancer, type 2 diabetes, and various other health conditions. The alarming statistic that three out of five individuals worldwide succumb to diseases associated with inflammation is a grave cause for concern.

Thankfully, there is plenty you can do to fight back.

Inflammation has a positive and negative effect on our bodies. On the one hand, inflammation in the body is a natural process to heal itself from infections, injuries, and toxins. This is the immune system’s defense mechanism against the body’s attackers. On the other hand, chronic inflammation, a state where your body is in a continual process of defending itself, is dangerous--affecting your tissues and organs adversely.

How do you know if you have inflammation?

Most of the noticeable symptoms of inflammation are pain, redness, or swelling. Whereas, chronic inflammation symptoms are usually subtler making them easy to overlook such as fatigue, fever, mouth sores, rashes, abdominal pain, and chest pain ranging from mild to severe and can last for several months or years leading to various health problems. Inflammation can be linked to diabetes, cardiovascular disease (CVD), arthritis and other joint diseases, allergies, chronic obstructive pulmonary disease (COPD), psoriasis and rheumatoid arthritis.

What causes inflammation?

Injuries and infections are the most common causes of inflammation. Others include autoimmune disorders and long-term exposure to irritants. When there is inflammation, it doesn’t necessarily mean there is an infection but infections cause inflammation--triggering an immune reaction.

How to heal from inflammation?

Eat plenty of anti-inflammatory foods
Eliminate inflammatory foods
Control your blood sugar level
Get enough exercise
Lose/maintain a good weight
Manage stress

Healing inflammation doesn’t always have to lie in the medicine cabinet. Keeping a balanced diet is another key to defeating inflammation in a healthier, more natural approach. Focus on the whole and nutrient-dense foods that are high in antioxidants that reduce high levels of free radicals that attack and damage the body. Also include balanced portions of protein, carbs, and fat on your meal and make sure to get enough vitamins, minerals, fiber, and water--of course, you have to stay healthy to reduce the risk of infections that leads to inflammation. For people with metabolic problems or obese, keeping a low-carb diet is essential. If possible, stick to meals that are more on vegetables and fruits. One more thing, reduce or gradually eliminate processed foods on your list.

Other foods to avoid:

Sugary beverages
Deep-fry foods
High temperature cooking
Refined carbs
Desserts
Processed meat
Processed snack foods
Trans fats
Alcohol

What to eat (Anti-inflammatory foods):

Vegetables
Fruits
High-fat fruits
Healthy fats
Beans
Wholegrains
Ginger and turmeric
Fatty fish
Bone broth
Soups
Stews
Nuts
Green tea
Red wine

Bone broth can alleviate chronic inflammation.

With inflammation being one of the most common ailments in the Western world, it’s important to keep a diet high in anti-inflammatory foods, and bone broth, with its high glycine and arginine content, is a prime candidate. Arginine has been shown to open up inflamed airways in mice with asthma, and could play a role in defeating diseases like Alzheimer’s, some cancers, and heart disease.

VitaClay has been, for years, dedicated to bringing you good foods with the best results in the best cookers we have. Apart from the delectable recipes we feature, we are devoted to sharing good health with our featured dishes. Here are some of the Anti-inflammatory recipes we compiled for you!