Top 25 Anti-Inflammatory Foods
What does heart disease, asthma, arthritis, high blood pressure, inflammatory bowel disease, and diabetes have in common? All of these diseases have a common denominator, and that is inflammation. There are also some health conditions that can cause inflammation inside your body. In order to prevent inflammation, you need to introduce more anti-inflammatory foods to your daily diet. Changing to a healthier diet might not instantly alleviate and cure the disease, but there will be signs that these anti-inflammatory foods can reduce the bothersome pain and symptoms. Plus, shifting to a much healthier diet can make your immune system stronger and also help lower the risk of having other serious diseases. So if you want to become much healthier and free from sickness, try out these top 25 anti-inflammatory foods.
Fatty fishes such as sardines, mackerel, salmon, and tuna are known to fight and reduce inflammation. They are rich in omega-3 fatty acids, which is good for the heart. A study was conducted regarding men who frequently ate boiled and baked fishes that are rich in omega-3 fatty acids. This greatly lowered their risk of developing a heart disease by as much as 23 percent, compared to the other group who had a very minimal fatty fish diet. If you are not fond of eating salmon, tuna, and other omega-3 rich seafood, then you can just take fish oil supplements. This will also help in reducing inflammation in your body, which can prevent the onset of diseases.
Green Leafy Vegetables
Green leafy vegetables are very rich in antioxidants and flavonoids that can fight inflammation and help maintain a good cellular health. You can also try to make vegetable juices or shakes to add some variety to your diet. One good example of green leafy vegetable is spinach. It is very rich in vitamin C, E, and K, and carotenoids that can greatly reduce inflammation. A study has found that a form of vitamin E can effectively reduce inflammation in patients that are suffering from coronary artery disease.
Eating blueberries every day is very much recommended when you want to reduce inflammation. Blueberries are also effective in reducing inflammation caused by high-carb and high-fat diet. Blueberries contain anthocyanins, which fights inflammation by turning off the inflammatory genes. Moreover, blueberries have high levels of vitamin C, which can also help lessen inflammation by targeting free radicals.
Ginger contains an antioxidant called gingerols, which are also anti-inflammatory and antibacterial. According to some studies, these gingerols have the ability to block some genes and enzymes that can cause inflammation. You can add ginger to your everyday dishes or you can make your own ginger tea that you can drink throughout the day. Try to choose the freshest batch of gingers because they are the ones that have the highest levels of gingerols.
Red Bell Peppers
When it comes to the best anti-inflammatory foods, red bell peppers are always included in the list. The red variety has the greatest amount of vitamin C, beta-carotene, and luteolin that can reduce inflammation. Beta-carotene is known as an anti-cancer agent, which can also treat severe inflammatory conditions such as rheumatoid arthritis and asthma. Luteolin can fight off the free radicals and also lessen inflammation. Try to include more red bell peppers in your daily dishes to reduce inflammation and improve your overall health.
Celery has been found to contain both anti-inflammatory and antioxidant properties that can improve cholesterol levels and lower high blood pressure. Even the seeds of the celery are capable of fighting bacterial infections and reduce inflammation. Celery is also a great source of potassium, which your body needs to help flush out the toxins. If you are low in potassium but you constantly consume foods that are high in sodium, then this imbalance can build up more toxins in the body, which can lead to inflammation.
Broccoli is a valuable addition to your diet because it is rich in potassium, magnesium, and antioxidants that can get rid of inflammation. Broccoli contains a lot of vitamins, carotenoids, and flavonoids that all work together to reduce oxidative stress in the body and prevent chronic inflammation. Broccoli is also high in vitamin K, which can regulate the inflammatory responses in the body.
Tomatoes are a popular source of lycopene, which is an antioxidant that can fight inflammation in the lungs and other parts of the body. It can even get rid of inflammation that causes depression. Lycopene is found on the skin of the tomato, so it is good to eat them raw. But if you don’t like raw tomato, there’s nothing to worry about because processed and cooked tomatoes have even greater amounts of lycopene.
Pineapple is a great source of bromelain, which is an enzyme that fights inflammation. Bromelain does not directly reduce inflammation but it can alleviate the symptoms that eventually cause the inflammation. Bromelain is known for reducing symptoms of asthma by limiting the spread of pro-inflammatory metabolites. Bromelain can also relieve the inflammation caused by exercising by repairing muscle soreness. However, keep in mind that most of the bromelain is contained in the stem of the pineapple. You can try blending or juicing the core of the pineapple, along with its sweeter parts, so you can really get more of its anti-inflammation benefits. Other benefits of pineapple include: Bromelain can help improve heart health and reduce the risk of heart attack. Pineapple contains phytonutrients that can alleviate the symptoms of common sicknesses. Pineapple contains high amounts of vitamin B1, vitamin C, manganese, and potassium that lower the risk of the formation of diseases.
Beets contain betalain pigments, which provides its unique color and it has an effective antioxidant and anti-inflammatory properties. Beets can help repair any cell damage that was caused by inflammation, and it provides potassium and magnesium, which can also fight inflammation. Magnesium deficiency is closely linked to many inflammatory conditions, and this is one of the reasons why beets are good for your health. Since beets are very high in magnesium, you can avoid magnesium deficiency. You also need magnesium to process calcium in your body. If calcium is not completely processed, there will be a calcium buildup that can lead to calcified kidney stones, which also results in inflammation.
Chia seeds are a powerhouse of nutrients since they contain healthy fats, fiber, protein, vitamins A, B, E, & D, magnesium, iodine, sulphur, iron, manganese, thiamine, and niacin. Consuming chia seeds on a regular basis can help reverse inflammation, promote weight loss, maintain balanced blood sugar, suppress appetite, and keep you hydrated all day. It was also found that chia seeds can reverse oxidative stress, which lowers the risk of developing atherosclerosis.
Turmeric contains curcumin, which is an active compound that has very potent anti-inflammatory and antioxidant properties. A study has found that curcumin is more potent as an anti inflammatory than other popular medicines such as aspirin and ibuprofen. Curcumin works by turning off the compound called NF-kappa B, which triggers the process of inflammation. Turmeric is also recommended for alleviating rheumatoid arthritis.
Raw oats are known as a resistant starch, which means it can pass through your gut undigested. Resistant starch feeds the healthy bacteria in your gut, which then produces fatty acids that encourage more fat oxidation called butyrate. If you have high levels of butyrate, your body can reduce inflammation and insulin resistance.
Whole grain foods such as brown rice, amaranth, quinoa, and millet have high levels of fiber that can help produce butyrate. Butyrate is a fatty acid that can effectively reduce inflammation in the body. Fiber can also reduce the C-reactive protein levels, which is a marker of inflammation in your blood. Whole grains are rich in B vitamin, which can help lessen the inflammatory hormone. If you want to lose weight, you should have whole grains in your diet because it can suppress your appetite.
Nuts are rich in healthy fats that are proven to fight inflammation. Walnuts contain alpha-linolenic acid, which is an omega-3 fatty acid that is good for the heart and reduces inflammation. Almonds are a good pick also because it is rich in calcium, fiber, and vitamin E. All types of nuts are high in antioxidants, which help the body in repairing any damage caused by inflammation. Walnuts, in particular, contain phytonutrients that can protect you against type 2 diabetes, metabolic syndrome, and cardiovascular diseases. You can add walnuts to your salads to make your meal healthier and anti-inflammatory.
Flaxseeds are a very rich source of phytonutrients, antioxidants, and omega-3 fatty acids. It contains lignans, which is a type of polyphenol that promotes cellular health and hormone balance, and provides anti-aging benefits. The polyphenols also help in the growth of probiotics in your gut, which can fight off yeast and candida. It is suggested that you grind the flaxseeds so that your digestive tract can fully absorb all its nutrients.
Eggs are rich in vitamin D, which is an effective anti-inflammatory agent. Vitamin D is also good for fighting depression, reducing the risk of cancer, and diminishing colds and flu. There have been studies suggesting that vitamin D deficiency is associated with inflammation. If you want to consume more vitamin D, you should include eggs in your daily diet.
Studies have found that aged garlic extract can stimulate anti-inflammatory proteins in the body, while suppressing inflammation. You can also use fresh garlic but be sure to crush it first to release the allicin compound. Allicin can fight colds and prevent further viral and bacterial infections. You can always use a generous amount of garlic whenever you are cooking a meal to boost its nutritional value.
A study has found that the isoflavones, which is a compound in soy, can help lower the CRP inflammation in women. Further experiments on mice also gave results that the soy isoflavones can lower the negative effects of heart and bone inflammation. You can get more soy in tofu, edamame, and soy milk. Avoid processed soy because it has additional preservatives.
According to a research done in 2012, tart cherries contain the highest amount of anti-inflammatory among all foods. Most often, athletes consume tart cherries to help them recover faster from their workout routines and decrease muscle pain. It is important for the cherries to be tart because the sweet variety will not yield the same positive effects.
Rosemary is considered as a very powerful anti-inflammatory because of its antioxidant properties. Experts say that rosemary can fight inflammation because it contains two polyphenolic compounds, which are carnosic acid and carnosol. Include this aromatic herb in your daily diet, especially if you love marinating chicken.
Making a bone broth is fast and easy. Just leave the bones to simmer in water for a long period of time. This will allow the nutrients and collagen to break down into the broth. One of the nutrients that get broken down from the bones is glucosamine, which has the ability to reduce the inflammation marker called serum CRP. The broth is also rich in anti-inflammatory amino acids and gelatin, which can repair gut lining and assist your anti-inflammatory gut microbes.
Raw honey is an excellent source of proteolytic enzymes, which breaks down and removes cellular debris and proteins to reduce the body’s inflammatory response. There have also been studies suggesting that honey can alleviate the symptoms of inflammatory diseases.
Coconut oil is usually overlooked as an effective anti-inflammatory food. Studies suggest that coconut oil can be an effective treatment for acute inflammation, such as inflammation from injury or infection. Another study discovered that virgin coconut oil is rich in antioxidants that can treat arthritis and reduce inflammation more effectively than other popular medications.
This is good news to all those who love to eat apples. Apples are rich in fiber that helps your gut to perform effectively. Apple peels contain quercetin, which is a powerful anti-inflammatory antioxidant. Try to include apples and more fruits into your daily diet to boost your overall health.