Anti-Inflammatory Foods you can Eat

Do you know that Anti-Inflammatory Foods can help you fight that excess inflammation in the body?

Inflammation is a natural part of your body that helps to fight inflammation and can also protect it from harm.

In most cases, it is a necessary part of the healing process.

However, if you have a certain medical condition in which the immune system does not work properly, this malfunction can lead to persistent or recurrent low-level inflammation.

Chronic inflammation happens with a number of diseases like psoriasis, rheumatoid arthritis, and asthma.

Moreover, there is evidence that dietary choices may help to manage the symptoms.

Stress, low activity levels, and foods can also cause inflammation and can even make the risk for developing certain diseases even greater.

Keep on reading to learn more about them in detail.

Anti-Inflammatory Foods and Diet

Certain foods contain ingredients that can trigger or worsen the inflammation in your body.

Sugary or processed foods may do this, while fresh, whole foods are less likely to have this type of effect.

Anti-Inflammatory Foods and diet focuses on fresh fruits and vegetables.

Moreover, many plant-based foods are good sources of antioxidants.

However, some foods can trigger the formation of free radicals.

Such examples are when you fry food in repeated cooking oil.

According to studies, dietary antioxidants are molecules in the food that helps to remove free radicals from the body.

Free radicals are natural by-products that form as a result of daily bodily processes, like metabolism.

However, certain external factors like stress and smoking can increase the number of free radicals in the body.

These free radicals can lead to cell damage and this can increase the risk of inflammation and contributes to a range of diseases.

Your body creates some antioxidants that help to remove these toxic substances, but dietary antioxidants can also help.

An anti-inflammatory diet favors foods that are rich in antioxidants over the ones that increase the production of free radicals.

Omega 3 fatty acids, present in fish oil may also help to reduce the level so inflammatory proteins in the body.

Moreover, fiber can also have this effect according to the Arthritis Foundation.

Let’s learn more about these anti-inflammatory foods in detail.

1# Berries

Barries are mall fruits that are rich in fiber, vitamins, and minerals.

Moreover, there are a number of varieties that exists, while some of the most common ones are:

• blueberries
• blackberries
• raspberries
• strawberries

Berries contain antioxidants: Anthocyanins and their compounds have anti-inflammatory effects that can reduce your risk of diseases.

According to a study, if you consume blueberry powder every day it helps to produce significantly more natural killer cells, i.e. NK Cells.

These findings are similar to an older study as well.

Moreover, your body has the ability to produce NK cells and they help your immune system functioning properly.

Another study suggests that if you have excess weight, then eating strawberries can help to lower the levels of certain inflammatory markers that are associated with heart disease than those who do not eat them.

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2# Fatty Fish

Fatty fish is another anti-inflammatory food.

It is a great source of proteins and a long chain of omega-3 acids eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA.

Though all types of fish contain some omega 3, however, the following are the best sources:

• salmon
• sardines
• herring
• anchovies
• mackerel

It is important to note that EPA and DHA can help to reduce inflammation which can otherwise lead to metabolic syndrome, heart disease, diabetes, and kidney disease.

Moreover, your body has the ability to metabolize these fatty acids into compounds: Resolvins and protecting.

These have anti-inflammatory effects, according to studies.

Furthermore, studies indicate that when you consume salmon or EPA and DH supplements then it helps to reduce the inflammatory marker, C-reactive protein, CRP.

However, one study indicates that people with an irregular heartbeat while taking EPA and DHA daily experience no difference in inflammatory markers than those who relieve a placebo.

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3# Broccoli

Another anti-inflammatory food is broccoli and is an extremely nutritious food.

It is a cruciferous vegetable along with cauliflower, Brussels sprouts, and kale.

Research indicates that eating a lot of cruciferous vegetables is associated with a decrease in the risk of heart disease and cancer.

Moreover, broccoli is sulforaphane, an antioxidant that helps to decrease inflammation by reducing your levels of cytokines and nuclear factor kappa B, NK-kB.

These molecules drive inflammation in your body.

4# Avocadoes

These contain potassium, magnesium, fiber, and heart-healthy monosaturated fats, thus making them another anti-inflammatory food.

Moreover, avocadoes also contain carotenoids and tocopherols which are linked to a reduced risk of cancer.

Additionally, one compound in avocadoes may also help to reduce inflammation in newly forming skin cells, according to studies.

According to a study, if you have excess weight then eating avocado for 12 weeks can help to reduce inflammatory markers interleukin 1 beta, IL-1β, and CRP.

5# Green Tea

You might have heard about the different benefits of green tea and it is one of the healthiest beverages you can drink.

Moreover, research suggests that drinking it can help to reduce the risk of heart disease.

It can also help to reduce the risk of cancer, Alzheimer’s, obesity, and other conditions.

A number of its benefits are due to its antioxidant and anti-inflammatory properties.

Especially due to a substance: Epiglallocetechin-3-galeate, EGCG.

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production.

It also helps to reduce the damage to the fatty acids in your cells, according to studies.

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6# Peppers

Both bell peppers and chili papers contain vitamin C and antioxidants.

Moreover, they have powerful anti-inflammatory effects, thus, making them one of the anti-inflammatory foods.

Moreover, bell peppers provide the antioxidant: Quercetin.

This can help to reduce inflammation that comes with chronic diseases like diabetes.

On the other hand, chili peppers contain sinapic acid and ferulic acid.

Both of these can help to reduce inflammation and support healthier aging, according to studies.

7# Mushrooms

While there are thousands of varieties of mushrooms, only a few of them are edible.

Thus, you can find those types commercially.

These are:

•  truffles
• portobello mushrooms
• shiitake mushrooms

Moreover, mushrooms are low in calories and rich in selenium, copper, and all of the B vitamins.

They also contain phenols and other antioxidants that provide anti-inflammatory protection.

This is why they are one of the anti-inflammatory foods.

A special type of mushroom: Lion’s mane can help to potentially reduce low-grade inflammation that comes with obesity.

However, one study indicates that cooking mushrooms can lower the anti-inflammatory compounds.

This, it is best to eat them either raw or lightly cooked.

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8# Grapes

Grapes are rich in anthocyanins which can help to reduce inflammation.

Additionally, they can help decrease the number of diseases.

These include heart diseases, diabetes, obesity, Alzheimer’s, and eye disorders, according to studies.

Moreover, grapes are also one of the best sources of resveratrol, another antioxidant compound that has a number of health benefits.

Studies indicate that resveratrol can help your heart against inflammation.

According to a study, when people consume 50mg of capsules of resveratrol daily for 3 months experience a decrease in inflammatory gene markers.

This also includes interleukin 6 or IL-6.

Another study indicates that adults who eat grape extract daily experience an increase in the level of adiponectin.

Low levels of this hormone can help in weight gain and in increase the risk of cancer.

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9# Turmeric

It is a spice with a warm, earthy flavor that you can use in curries and other Indian dishes.

Moreover, turmeric is one of the popular pieces.

This is because it contains curcumin that is a powerful anti-inflammatory compound.

Research indicates that turmeric helps to reduce inflammation that occurs due to arthritis, diabetes, and other diseases.

Accroding to a study, if you have a metabolic syndrome and consume 1 gram of curcumin daily along with piperine from black pepper.

It can significantly decrease the inflammatory marker, CRP.

However, it is important to note that it might be hard to get enough curcumin from turmeric along.

Taking supplements that contain isolated curcumin can be much more effective.

Curcumin supplements along with piperine can boost curcumin absorption by 2,000%, according to studies.

More research can help to understand the dosage of turmeric’s effects on inflammatory markers.

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 10# Extra Virgin Olive Oil

Extra virgin olive oil is one of the healthiest fats you can consume.

Moreover, it is rich in monounsaturated fats and is a staple in the Mediterranean diet.

This diet helps to provide a number of health benefits.

Studies indicate that extra virgin olive oil can help to reduce the risk of heart disease, brain cancer, and other serious condition.

According to a study on the Mediterranean diet, CRP and other inflammatory markers can significantly decrease in those who consume 1.7 ounces or 50mL of olive oil every day for 12 months.

The effect of oleocanthal, an antioxidant found in olive oil has been linked to drugs like ibuprofen, according to studies.

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11# Dark Chocolate and Cocoa

Dark chocolate is rich, delicious, and satisfying.

Moreover, it contains antioxidants that help to reduce inflammation.

It can also reduce your risk of diseases and lead to healthier aging, according to studies.

Flavanols are responsible for the anti-inflammatory effects in chocolate and help to keep the endothelial cells that line your arteries healthy.

According to a study, people who consume 350 mg of cocoa flavonols twice daily are more likely to have an improvement in vascular function after 2 weeks.

Meanwhile, it cannot hurt to choose dark chocolate that contains at least 70% cocoa.

Moreover, a greater percentage is even better to reap the anti-inflammatory benefits.

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12# Tomatoes

Tomato is a nutritional powerhouse and is high in different vitamins and minerals.

These are vitamin C, potassium, and lycopene which is an antioxidant.

Moreover, it has impressive anti-inflammatory properties.

Lycopene may be especially beneficial for reducing pro-inflammatory compounds that are related to different types of cancer.

It is important to note that cooking tomatoes in olive oil can help you absorb even more of their lycopene content, studies suggest.

This is because lycopene is a carotenoid.

It is a nutrient that is better absorbed with a source of fat.

13# Cherries

Cherries are rich in antioxidants and delicious.

Moreover, they contain anthocyanins and catechins that help to decrease inflammation, thus making them healthy anti-inflammatory food.

Though the health-promoting properties of cherry tart are most studied than other varieties, sweet cherries also provide benefits.

According to a study, when you consume 16 ounces or 80mL of tart cherry daily for 12 weeks helps to lower levels of inflammatory marker CRP.

However, another study indicates that tart cherry juice has no effect on inflammation in healthy younger adults after they take it daily for 30 days.

More research can help to understand how cherries can help to reduce inflammation.

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Inflammatory Foods

In addition to filling your diet with a number of nutritional anti-inflammatory ingredients, it is important to limit your consumption of foods that can promote inflammation.

For instance, ultra-processed foods like fast food, frozen meals, and processed meats can increase blood levels of inflammatory markers like CRP.

Fried foods and partially hydrogenated oils contain trans fat.

It is a type of unsaturated fatty acid that can increase the levels of inflammation.

Other foods like sugar-sweetened beverages and refined carbs can also promote inflammation.

Some examples of foods that can increase the levels of inflammation are:

Processed foods like potato chips and fast food

Refined carbs like white bread, white rice, crackers, and biscuits.

Fried foods like fries, fried chicken, and mozzarella sticks.

Sugar-sweetened beverages such as soda, sweet tea, and sports drinks.

Trans fat such as shortening and margarine.

Processed meats like bacon, ham, and hot dogs.

It is important to keep in mind that it is perfectly healthy to eat these occasionally.

Just make sure that you follow a well-balanced diet that is based on whole foods.

This should include fruits and vegetables. It is best to stick to foods that are minimally processed.

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Final Thoughts

Even low levels on a chronic basis can lead to disease. Therefore, do your best to keep the inflammation in check by choosing a wide variety of delicious antioxidant-rich foods.

Peppers, dark chocolate, fish, and extra virgin olive oil are just some of the foods that can help you lower inflammation and reduce the risk of illness.