Inflammation is not always a bad thing; our bodies use inflammation as a signal for healing. You see this when an infected cut turns red and swells up. However, when inflammation becomes chronic, it is linked to dangerous health conditions like certain cancers, heart disease, diabetes, and asthma. That’s where an anti-inflammatory diet comes into play.
What Is Inflammation?
Chronic inflammation in your body is a condition where your immune system constantly stays on high alert and ultimately may damage or impair normal tissues and cells. By calming the inflammation, you can mitigate this damage and reduce your risk of diseases.
What Are Anti-Inflammatory Foods?
Anti-inflammatory foods mean eating foods with antioxidants like vitamin C in oranges and lycopene in tomatoes. You don’t have to ban inflammatory foods like red meat, but you should only eat them in small amounts.
Besides anti-inflammatory foods, proper exercise can reduce chronic inflammation. Findyurgym.ae helps you find a gym near me that keeps you fit and reduces your risk of diseases.
Below are 12 foods that may help reduce chronic inflammation and are part of a healthy anti-inflammatory diet.
Berries
Berries are small fruits packed with high antioxidants, including fiber, vitamins, and minerals. These colorful fruits contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease. Dozens of berries varieties exist. Some of the most common ones include:
- » strawberries
- » blueberries
- » raspberries
- » blackberries
Fatty Fish
Fatty fish are a great source eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These acids help reduce inflammation, which may otherwise lead to metabolic syndrome, heart disease, diabetes, and kidney disease
The following fatty fish are among the best sources of Omega 3 fatty acids:
- » Salmon
- » Sardines
- » Herring
- » Mackerel
- » Anchovies
Broccoli
Broccoli contains an antioxidant sulforaphane that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB). These NFs are molecules that drive inflammation in your body.
Avocados
Avocados are enriched with fiber, magnesium, potassium, and healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to reduced cancer risk. In addition, one compound in avocados may reduce inflammation in newly forming skin cells.
Green Tea
Research has found that drinking green tea reduces the risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. Many of its benefits are due to its antioxidant and anti-inflammatory properties; especially a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damaging your cells’ fatty acids.
Peppers
Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes. Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging.
Mushrooms
Mushrooms are low in calories but rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection. A particular type of mushroom called lion’s mane may potentially reduce low-grade inflammation related to obesity.
Grapes
Grapes contain anthocyanins, which reduce inflammation. Grapes are one of the best sources of resveratrol, another antioxidant compound with many health benefits. Studies show that resveratrol can protect your body against inflammation.
Turmeric
Turmeric is a spice that has received a lot of attention due to curcumin, a powerful anti-inflammatory compound. Research has shown that curcumin reduces inflammation related to arthritis, diabetes, and other diseases.
Olive Oil
Olive oil is one of the healthiest fats you can eat. The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen. Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oil.
Ginger
Ginger contains gingerol, a powerful disease-fighting phenolic compound with antioxidant properties. Gingerol, research shows, has anti-inflammatory benefits.
Tomatoes
Tomatoes are rich in vitamin C, potassium, and lycopene, antioxidants with unmatched anti-inflammatory properties. Lycopene is particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
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