There are anti-inflammatory foods that helps to improve your health by supplying required nutrition to your body. Your body has a natural mechanism to attack foreign bodies that can be harmful. The immune system fights pathogens, external injuries or chemicals. The first of these immune system protective responses is inflammation. Redness, pain, swelling and, sometimes, loss of function are signs of acute inflammation. Inflammation can occur even when you are not threatened by any foreign agent. Although the exact causes are not yet known, this type of inflammation, known as chronic inflammation, lasts a long time and is dangerous, leading to major diseases such as cardiovascular disease, diabetes, arthritis and cancer. Whether or not one has inflammation in the body can be verified by measuring the level of C-reactive protein (CRP) in the body. CRP levels increase when there is inflammation.
What is the best way to protect your body from such inflammation? Make dietary changes to include anti-inflammatory foods in your menu. Here are 26 of these anti-inflammatory foods that are beneficial to your health .
1. Green Leafy Vegetables:
Make spinach, kale and cabbage is part of your diet. Its strength is the presence of flavonoids , which are biologically active polyphenolic antioxidants. Reduce the risk of inflammatory diseases.
“In addition, these dark green vegetables contain vitamin K , which is capable of preventing inflammatory diseases”.
Research has observed that high vitamin K may reduce inflammatory marker concentrations.
The presence of sulforaphane , a chemical compound that has antioxidant and anti-inflammatory properties, equips broccoli to fight inflammation. According to research, in young men who smoke, eating broccoli can also reduce CRP levels, one of the best indicators of inflammation.
3. Sweet Potatoes:
Even the humble sweet potato could be good for you when it comes to inflammation. Animal studies have revealed that purple sweet potato inhibits the production of proinflammatory molecules. This can be important when it comes to stopping the progress of inflammatory brain disease.
The quercetin has become a place for itself in the annals of food antiinflammatory importance. The onions are rich in this flavonol, also have this anti – inflammatory property.
Known as one of the healthiest spices, ginger is rich in bioactive compounds that are beneficial to your body and brain. Gingerol, shogaol, and other structurally related substances in the restriction synthesis of ginger from pro-inflammatory cytokines. They also inhibit the biosynthesis of prostaglandins and leukotrienes, which play a key role in generating an inflammatory response. Therefore, include ginger in your diet to make use of its anti-inflammatory benefits.
If garlic is not yet an ingredient in your kitchen, start using it. Garlic can modulate cytokine secretion, thus inhibiting inflammatory tendencies. It contains allicin, sulfur and other antioxidants that can fight inflammation. According to research, thiacremonone , a sulfur compound isolated from garlic, may even help in neurodegenerative diseases related to inflammation, including Alzheimer’s disease.
7. Bitter Melon:
Bitter melon contains phenolic compounds that have a strong antioxidant power and are also anti-inflammatory and immune system stimulants.
The anti-inflammatory activity of beet comes from its betalaine pigments . They reduce the production of cytokines, thus inhibiting inflammatory reactions. Several studies in humans have also reported that beet supplementation can minimize the effect of inflammation. Add this red touch to your food now.
The lycopene , a natural carotenoid found in tomatoes, is an antiinflammatory compound. One study has indicated that the consumption of lycopene through raw food sources such as tomatoes is more effective than lycopene supplements to reduce cardiovascular risk factors, including oxidative stress and inflammation. However, more research studies on the anti-inflammatory impact of tomatoes are needed.
Bell peppers and hot peppers contain antioxidant and anti-inflammatory compounds. The Capsaicin , a pungent component of chili peppers, is effective to suppress inflammation induced obesity by modulating release adipokine . Adipokines are a type of inflammatory cytokines.
11. Fatty Fish:
Being a dietary source of useful polyunsaturated fatty acids (PUFAs), fatty fish helps you fight inflammation. The omega-3 fatty acids EPA and DHA found in fish restrict inflammation by giving rise to anti-inflammatory mediators called resolvins . This, in turn, reduces the incidence of many chronic diseases that involve any inflammatory process. Salmon, mackerel, tuna and sardines are some of the fatty fish that can be eaten. The American Heart Association recommends eating fish, particularly fatty fish, at least twice a week. But be careful of fish with high levels of mercury, such as swordfish or shark, especially if you are pregnant or breastfeeding.
12. Whole Grains:
Given its anti-inflammatory effects, you should consume whole grains daily as part of your healthy diet. Consuming whole grains can reduce CRP, in turn, decreasing the risk of cardiovascular disease. A research study has concluded that whole grains and a low glycemic diet can reduce systemic inflammation among women with type 2 diabetes.
13. Virgin Olive Oil:
Virgin olive oil contains several phenolic compounds that exert an anti-inflammatory action. The Oleocanthal , a phenolic compound found in olive oil, has antiinflammatory properties like ibuprofen, an anti – inflammatory drug. According to one study, the consumption of virgin olive oil can decrease inflammation, reducing the risk of atherosclerosis, a condition in which the arteries become clogged with fat deposits.
An overload of free radicals – highly reactive molecules that remain from metabolic processes – can damage your cells and tissues, resulting in inflammation. Antioxidants can protect against inflammation caused by free radicals. This is the reason why you should eat blueberries. Cranberries contain anthocyanins , which are widely known as powerful antioxidants. Apart from that, as one study suggests, daily consumption of cranberry for 6 weeks increases natural killer cells, which are a type of white blood cell and a component of the immune system? This promotes healthy functioning of the immune system, preventing unnecessary inflammation.
Pomegranate juice is a delicious way to include an anti-inflammatory foods in your diet. Its ability to fight inflammation has been used even in the treatment of hypertensive patients. Pomegranates contain phytochemicals that can help suppress inflammatory signaling in colon cancer cells. In other words, they could be important to prevent the proliferation of tumor cells.
The polyhydroxy fatty alcohols (PFAS), polyesterols and flavonoids found in avocados are anti-inflammatory foods in nature. They help you stop the synthesis of prostaglandins , a significant contributor to inflammation. This is the reason why avocados are recommended for people at risk of heart disease and arthritis.
Phenolic compounds such as flavonols and procyanidins in grapes can help reduce inflammation. Research has indicated that procyanidins may inhibit proinflammation factors. The polyphenols in the moscadina variety of grapes are effective in reducing inflammation in the eye.
The bromelain , the only enzyme complex pineapple, can modulate inflammatory changes. It has immunomodulatory abilities, by which it regulates the immune response, preventing unwanted inflammation.
This delicious fruit has a modulating effect on pro-inflammatory C-reactive protein and RANTES (regulated on activation, normal T expressed and secreted). RANTES is a member of the 8-kDa cytokine family, which can act as mediators of acute and chronic inflammation. Therefore, cherries are valuable for the management and prevention of inflammatory diseases. Research has suggested that daily consumption of acid cherries may attenuate inflammatory and oxidative responses to exercise-induced muscle damage, leading to faster recovery after exercise attacks.
Is it your favorite snack? Well, good choice. These nutritious nuts are rich in omega-3 fatty acid called alpha-linoleic acid that can reduce the level of C-reactive protein, which increases in inflammatory diseases such as arthritis. They can also reduce the damage of free radicals, which induces inflammation and puts the body under oxidative stress. Eating nuts will give you not only anti-inflammatory foods benefits, but also many other benefits for your skin, hair and overall health.
This is the most popular and powerful spice of all. But how does it help with inflammation? The curcumin , an antioxidant in turmeric, is responsible for its anti- nflammatory foods and its properties. Curcumin is able to interact with numerous molecular targets related to inflammation. This agent can also regulate several factors such as cytokines, redox status and enzymes that are associated with inflammation.
Cinnamon is now known for its ability to help cut inflammation in the body, and many remedies are available in books and on the Internet that incorporate the spice. The research supports this, explaining that flavonoid compounds such as gosipine, quercetin, gnaphalina, hypolaetin, oroxindin, hesperidin and hibifoline in cinnamon are responsible for their anti-inflammatory foods and its properties.
23. Green Tea:
You may have heard a lot about the health benefits of green tea . Polyphenols, particularly the EGCG in green tea have antioxidant and anti-inflammatory effects. Green tea can also reduce the production of pro-inflammatory cytokines and is beneficial for patients suffering from arthritis. A study has shown that older women who drink more than 3 cups of green tea a day have a significantly lower risk of rheumatoid arthritis compared to those who do not drink tea. However, to get maximum benefits, you need to be aware of the best time to drink green tea.
24. Chrysanthemum Tea:
A delicate cup of chrysanthemum tea may seem just like it has potent antioxidant and anti-inflammatory powers. But appearances are deceiving. This floral infusion inhibits the inflammatory pathways in your body, helping you dodge or fight problems such as chronic inflammation.
These edible mushrooms are well known for their nutritional qualities. They are rich in anti-inflammatory bioactive compounds such as polysaccharides, terpenoids and phenols. A study that examined the anti-inflammatory activities of mushrooms concluded that they could be considered a dietary agent against inflammation. However, remember that anti-inflammatory activity is high in raw mushroom preparations.
26. Dark Chocolate:
There is nothing wrong with falling in love with this sweet, as it helps fight inflammation. It has a high concentration of flavonoids . Therefore, regular consumption of small doses of dark chocolate can reduce inflammation. Flavonoid intake is also beneficial for patients at high risk of cardiovascular disease. In addition, the anti-inflammatory effects of cocoa polyphenols protect you against atherosclerosis, which is considered a low-grade inflammatory disease, that is, inflammation caused by the natural immune response.
Foods that Trigger Inflammation:
In addition to knowing about anti-inflammatory foods, you should also identify the foods that cause them. Try to limit margarine, refined carbohydrates, red meat and soda. A diet rich in sucrose or fructose can have an adverse effect on inflammation. According to research, regular consumption of sugary soda may increase the risk of rheumatoid arthritis in women.
Keep them in Mind while Preparing to Fight Inflammation:
- Avoid foods with partially hydrogenated oils or trans fats on ingredient labels.
- Avoid gluten, excess omega-6 fatty acids from vegetable oils and monosodium glutamate (MSG), a flavor enhancer found in Asian dishes. These foods can aggravate joint inflammation.
- Dietary changes alone cannot promise you a life free of inflammation.
- Physical activity and moderate exercise are vital to prevent inflammation.
- Chronic alcohol consumption can lead to persistent systemic inflammation.
- Also, stop smoking.
Along with cleaning your diet, make these healthy lifestyle changes to strengthen your immune system.