Your personal trainer will help you push your body to the limits. But when training hard, it’s important to eat right in order to maximize the benefits of exercise and reduce the stresses your body has been exposed to. In particular the stresses of intensive exercise can lead to inflammation, potentially reducing the benefits of all your training. Here are 5 of the best foods you should be including in your diet to reduce inflammation..
Coloured vegetables such as yellow and purple Potatoes – both yellow and purple potatoes have been found to reduce inflammatory markers in the blood of men. Potatoes with yellow flesh include Yukon Gold. In one study, a cup of yellow potatoes was found to reduce the levels of interleukin-6, a compound known to promote inflammation. Another study involving a sample of men found that eating a cup of yellow or purple potatoes a day reduced signs of inflammation. Researchers theorize that it could be the rich pigments in colored potatoes that are helping to protect cells, tissue, and DNA from the free radical harm that can trigger inflammation. In particular, purple potatoes contain large amounts of the antioxidant anthocyanin that is responsible for the red, blue and purple colours of fruits and vegetables.
Nuts – All nuts are packed full of inflammation fighting antioxidants. Nuts are a big part of the Mediterranean diet which has been linked to low levels of inflammation.
Green Leafy Vegetables including Spinach and Kale – Kale belongs to the Brassica family of vegetables which includes broccoli, cabbage, and cauliflower. Research has shown that kale contains 45 different flavonoids with a variety of antioxidant and anti-inflammatory effects, more even than broccoli. Kale appears also has many other health benefits, including lowering cholestoral and fighting cancer, and is one of the most nutritionaly dense foods you can eat. If you prefer to eat spinach, you’ll be pleased to know that this vegetable is packed with anti-cancer carotenoids that are also believed to reduce inflammation.
Fruits such as blueberries and cherries – A 2013 study published in the Journal of Nutritional Biochemistry reported that supplementing with wild blueberries reduced inflammation levels in laboratory rats that share similar metabolisms to humans.
Spices such as tumeric ginger and curry – A 2014 study in the Clinical Interventions in Aging found that tumeric was “as effective as ibuprofen for the treatment of knee osteoarthritis.” Tumeric has also been found to help fight cognitice decline, diabetes, and even cancer. The powerful anti-inflammatory power of tumeric is actually believed to reside in the cucermin which is found in its roots. Ginger and curry have also been found to have anti-inflammation properties.
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