Food in its natural form contains everything human beings need for survival. A diet that emphasizes a wide range of plant-based sources automatically provides numerous biochemicals and phytonutrients that bestow good health. Lean meats contribute important proteins, nuts contain healthful fats, and vitamin-rich vegetables and fruits have metabolism-enhancing compounds that protect vital organs and repair body tissue. Anti-inflammatory enhancements especially benefit your physical and mental health.
Healthful Fats: Enhancing Muscle Tissue
Essential fatty acids are anti-inflammatory substances that the body must get daily via food. There are two types: alpha-linoleic acid and linoleic acid. Alpha-linoleic acid exists in foods as alpha-omega-3 fatty acids, or omega-3s, which maximize your bloodstream's levels of "good" cholesterol and decrease its “bad” cholesterol. The second, linoleic acid, promotes healthy skin and guards against internal organ degeneration. Another family of fats, mono-unsaturated fats, regulate heart beat and nerve function, lower blood-triglycerides and discourage arterial plaque build-up.
Natural Anti-Inflammatories
EFAs prime the body against tissue inflammation, decrease pain from menstrual cramps and speed recovery time from exercise or injury. Normal inflammation during menstrual cycles and microscopic muscle tears from daily activities such as walking show that the body actually needs some inflammation for health, because inflammation increases blood flow and delivers extra nutrients where needed. However, this inflammation must eventually be controlled, and that's when your dietary EFAs help; they convert to eicosapentaenoic acid, and then to specialized anti-inflammatory prostaglandins which flood inflamed tissues and alleviate both pain and swelling.
Enhanced Food Sources
Foods with high quantity and quality of anti-inflammatory components include fatty fish, olives, and certain nuts and seeds. Fish such as salmon, mackerel, cod, tuna and sardines provide the most biologically favorable EFAs available in your food. Olives rank high, too: according to Sixwise, olives contain not only super-healthful mono-unsaturated fats, but also vitamin E, an antioxidant, and bioflavonoids that combat inflammation. Other plant-based EFA sources include avocados, soybeans, walnuts, flax seeds, safflower seeds and hemp seeds. These EPA-rich fish, nuts and seeds all have corresponding oils that are often sold in capsules as dietary supplements.
Protein as Meal Enhancer
According to Iowa State University's "Eat to Compete" report, proteins and their amino acids are the body's major building components for everything from cells to organs to hair. The body requires more than 10,000 protein types to perform roles beyond merely the build-and-repair functions: protein ensures enzyme production, chemical reactions, and transport of blood oxygens. Naturally protein-enhanced foods include lean meats, chicken, fish and dairy products such as eggs, cottage cheese and yogurt. Store-bought supplements, such as powdered proteins from soy, egg, whey and combined vegetable proteins, provide significant protein-boosts to milkshakes, soups and even cookie dough.
Vegetables, Fruits, Spices and Herbs
The plant kingdom has a wealth of natural food enhancements. Versatile and nutritious, deeply colored vegetables and fruits are vitamin-rich, loaded with bio-usable phytonutrients and chemicals that fortify your body against carcinogens, strengthen your immune system and optimize circulation, respiration and digestion. Spices such as pepper, turmeric, curry and cumin act as pain-suppressors and anti-inflammatory agents. Herbs such as Angelica, known botanically as Angelica archangelica, provides B-Vitamins for metabolic health, and calcium and magnesium, minerals that improve nerve-function. Ginseng, or Panax quinquefolius, a root, supplies calcium, helps regulate reproductive hormones and improves blood-sugar levels. The plant world alone can enhance your health in innumerable ways.
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