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Stop Inflammation With A Vegan Diet

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Put A Stop To Inflammation With A Vegan Diet

Research has found that a vegan diet is better at reducing inflammation than the American Heart Association's recommended diet. While inflammation is essential for damaged tissue to heal, too much inflammation can become a serious health problem. A healthy vegan diet will generally lead to less inflammation in the body, but there are certain foods to prioritize in your diet if you’re dealing with inflammation or inflammation-related illnesses.

Anti-inflammatory smoothies

Smoothies are great for anyone that wants to pack in plenty of inflammation-fighting foods in one option for a big boost. Using fresh ginger is well known to help with any inflammation in the stomach. Blend a 2-inch piece of it with 3 tablespoons of vegan protein powder, 2 cups of leafy greens, 1 cup of celery, 1 cup of frozen berries and ½ a cup of filtered water for a delicious anti-inflammatory smoothie. Turmeric is another great root, known for its active ingredient curcumin, which helps the body to fight off pathogens and repair any damage, including any associated inflammation. Combine a teaspoon of turmeric paste with 1 cup of frozen pineapple, 1 cup of frozen mango, 1 frozen banana and 1 cup of water. The vitamin C in the fruits helps to boost the immune system and you can top with superfood chia seeds for lots of extra vitamins and minerals.

Eat your greens

Cruciferous veggies, such as broccoli, cauliflower, Brussels sprouts, and kale, have a proven link to decreasing the risk of heart disease. It’s believed that this is caused by the anti-inflammatory effects they have from the antioxidants that they contain. In particular, broccoli is rich in sulforaphane, which is an antioxidant that fights inflammation by reducing levels of NF-kB and cytokines, which are known to increase inflammation. Cruciferous veggies are easy to incorporate into your diet, such as into smoothies or on the side of your dinner.

Inflammation-fighting fruits

Cherries are packed full of antioxidants, including anthocyanins and catechins, which help to fight inflammation. One study found that people who ate 280g of cherries a day for one month had decreased levels of the inflammatory marker CRP. The marker stayed lower for 28 days afterwards too. Tomatoes are also high in antioxidants, as well as vitamin C, potassium, lycopene and have anti-inflammatory properties. A study found that drinking tomato juice significantly reduced inflammatory markers overnight in overweight women. Olive oil fights inflammation too, and it’s been found that cooking tomatoes in olive oil can boost how well the body absorbs their anti-inflammatory properties. Finally, grapes have been found to reduce the risk of many diseases, including heart disease, diabetes, and Alzheimer’s disease. People who eat grape extract daily show decreased NF-kB markers.

Following a vegan diet has many health benefits, particularly when it comes to fighting inflammation and related conditions. For the best results, eat plant-based whole foods that are full of nutrients and avoid too many processed foods, such as mock meats.

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