Inflammation is the body’s natural response to injury and infection. However, chronic inflammation — which may be influenced by diet, inadequate sleep, and high stress levels —is linked to overweight and obesity, insulin resistance, diabetes, heart disease, and cancer. Chronic inflammation can increase your risk of chronic illnesses, including diabetes, heart disease and cancer.
Fortunately, studies
have shown that some cultural foods common to the Caribbean region, as well as
overall lifestyle habits, can fight inflammation.
Here are 8
anti-inflammatory foods common to the Caribbean and its diasporas:
1. Cocoa and dark
chocolate
Flavanols — antioxidants
found in cocoa products — have anti-inflammatory properties that may protect
blood vessel health, potentially reducing your risk of developing heart disease
and stroke. They may also improve exercise performance and recovery.
Furthermore,
flavanol-rich cocoa and dark chocolate guard against blood vessel damage from
oxidative stress, which occurs with age and in people who smoke, by increasing
nitric oxide production. Nitric oxide is a compound that may reduce
inflammation and support healthy blood flow.
The higher the
percentage of cocoa that dark chocolate contains, the more flavanols and
greater antioxidant properties it has, although it may be slightly less
palatable, as high percentages of cocoa increase bitterness.
2. West Indian cherry
(acerola)
West Indian cherry, also
called acerola (Malpighia emarginata), is lauded for the high levels of
ascorbic acid (vitamin C) that it provides.
One cup (98 grams) of
this fruit contains 1,650 mg of vitamin C. Vitamin C fights inflammation by
reducing the number of free radicals — the by-products of metabolism — in the
body. Current research is exploring its potential to reduce the risk of
developing some cancers.
West Indian cherry is also rich in other anti-inflammatory compounds, such as carotenoids, polyphenols,
and flavonoids, and may have anti-aging properties.
3. Pimento pepper
Peppers of the capsicum
family, including pimento pepper (Capsicum annum), contain phytochemical
compounds that may have antioxidant and anti-inflammatory properties. These
include flavonoids, quercetin, alkaloids, carotenoids and capsaicinoids.
In animal studies,
capsaicin, the spicy component of mild and hot peppers, reduced the release
of pro-inflammatory compounds by adipose tissue in rats with obesity. It also
reduced cell damage in the guts of mice.
4. Red sorrel
Red sorrel (Hibiscus
sabdariffa), also called roselle, is a mainstay in traditional medicine.
Red sorrel may lower
blood pressure and cholesterol. It may also reduce body weight, insulin
resistance and markers of inflammation.
The benefits of red sorrel may be attributed to its abundance of anthocyanins, in addition to other polyphenols and hibiscus acids.
5. Passion fruit
Extracts of the
Passiflora family, including passion fruit (Passiflora edulis), have long been
used in herbal medicines to treat anxiety and convulsive disorders.
It contains potent
anti-inflammatory and antioxidant compounds, such as flavonoids, piceatannol and triterpenoids, which may lower blood pressure, cholesterol and high blood
sugar levels.
One study found that piceatannol extract from passion fruit improved insulin sensitivity, blood pressure, and heart rate in men with overweight. However, it did not have the same effect on women with moderate weight or women with overweight.
6. Curcumin (turmeric)
Curcumin is the active compound in turmeric that provides the spice with its antioxidant and anti-inflammatory properties that protect brain health and fight against diabetes, heart disease, bowel disease, arthritis, obesity-related inflammation and cancer.
Combining curcumin with
piperine, the active ingredient in black pepper, may enhance your body’s
curcumin absorption, making more of this powerful compound available to reduce
inflammation.
7. Ginger
Ginger is common in
cooked foods and hot beverages throughout the Caribbean. Its major active
components, 6-gingerol and 6-shogaol, improve enzyme pathways related to
obesity-induced inflammation, rheumatoid arthritis, aging and neurocognitive
diseases.
Studies show that whole
ginger extract, or 6-shogaol, may reduce chronic lung inflammation. One in
vitro study suggests that it could be used as a therapeutic treatment for
asthma in the future.
8. Cinnamon
Cinnamon is well-known
for its role in reducing blood sugar levels. And it can also be used as an adjunct
to conventional medicine to combat inflammation.
In addition to fueling your diet with nutritious, anti-inflammatory foods, it is important that your lifestyle habits do not contribute to high levels of inflammation.
Poor sleep —
specifically, sleep disturbances — is linked to compromised immune health and
increased inflammation. The National Sleep Foundation recommends that
adults 18 years and older get a minimum of 7 hours of sleep per night.
Furthermore, emotional
and psychological stress are associated with poor cardiovascular health and may
raise your risk of experiencing acute coronary heart disease events. You can improve your emotional health by making time to unwind, connecting with friends and
family, or seeking support through therapy with a licensed professional.
Moderate-intensity
exercise may reduce inflammation and depression. And so you can engage in
150 minutes of moderate-intensity aerobic exercise each week, along with at
least 2 days of muscle-strengthening exercises.
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