26 Natural Anti-Inflammatory Foods That You Should Eat
Inflammation is a protective response of your immune system. Inflammation is linked to many major diseases like cardiovascular diseases, cancer, diabetes, and arthritis. Making dietary change is a very important in fighting it. Include anti-inflammatory foods such as green leafy vegetable, fatty fish, broccoli, and blueberry in your menu to reduce the risk of inflammation.
Your body has a natural mechanism to attack foreign bodies that can be harmful. Your immune system fights against pathogens, external injuries, or chemicals. The first such protective response of the immune system is inflammation. Redness, pain, swelling, and sometimes loss of function are the signs of acute inflammation.1
Causes of chronic inflammation
- Existing infection
- Autoimmune diseases
- Poor diet
Inflammation can occur even when you are not threatened by any foreign agent.2 While the exact causes are not yet known, this type of inflammation, known as chronic inflammation, lasts long and is dangerous, leading to major diseases like cardiovascular diseases, diabetes, arthritis, and cancer. Whether you have inflammation in your body can be checked by measuring the level of C-reactive protein (CRP) in your body. CRP levels rise when there’s any inflammation.
What is the best way to protect your body from such inflammation? Making dietary changes to include anti-inflammatory foods in your menu.3 Here are 20 such anti-inflammatory foods that are beneficial to your health.
1. Green Leafy Vegetables
Make spinach, kale, and collards part of your diet. Their strength is the presence of flavonoids, which are biologically active polyphenolic antioxidants. They reduce the risk of inflammatory diseases.4
Moreover, these dark green vegetables contain vitamin K, which is capable of preventing inflammatory diseases.5 A research study has observed that high vitamin K can lower concentrations of inflammatory markers.6
The presence of sulforaphane, a chemical compound which has antioxidant and anti-inflammatory properties, equips broccoli to fight against inflammation.7 According to a research, in young male smokers, broccoli consumption may also reduce CRP levels, one of the best indicators of inflammation.8
3. Sweet Potatoes
Even the humble sweet potato could be good for you when it comes to inflammation. Animal studies have revealed that the purple sweet potato inhibits proinflammatory molecule production. This may be of significance when it comes to halting the progress of inflammatory brain disease.9
Quercetin has made a place for itself in the annals of anti-inflammatory foods of importance. Onions, rich in this flavonol, have this anti-inflammatory property as well.10
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 ginger restrain synthesis of pro-inflammatory cytokines. They also inhibit prostaglandin and leukotriene biosynthesis – both of which play a key role in the generation of an inflammatory response.11 So, include ginger in your diet to make use of its anti-inflammatory benefits.
If garlic is not yet an ingredient in your cooking, start using it. Garlic can modulate cytokine secretion, thus inhibiting inflammatory tendencies.12 It contains allicin, sulfur, and other antioxidants that can fight inflammation.13
According to a research, thiacremonone, a sulfur compound isolated from garlic, could even help in inflammation-related neurodegenerative diseases including Alzheimer’s disease.14
7. Bitter Melon
An acquired taste, the bitter melon contains phenolic compounds that have strong antioxidant power and are also anti-inflammatory and immune boosting.15
The anti-inflammatory activity of beetroot comes from its betalain pigments. They reduce the production of cytokines, thus, inhibiting inflammatory reactions.16 Various human studies have also reported that beetroot supplementation can minimize the effect of inflammation.17 Add this dash of red to your food now.
Lycopene, a natural carotenoid found in tomato, is an anti-inflammatory compound.18 A study has pointed out that consuming lycopene through whole food sources like tomato is more effective than lycopene supplements for lowering cardiovascular risks factors including oxidative stress and inflammation.19 However, more research studies are needed on the anti-inflammatory impact of tomatoes.
Bell peppers and chili peppers contain antioxidant and anti-inflammatory compounds.20 Capsaicin, a spicy component of chili peppers, is efficient in suppressing obesity-induced inflammation by modulating adipokine release.21 Adipokines are a type of inflammatory cytokines.
11. Fatty Fish
Being a dietary source of helpful polyunsaturated fatty acids (PUFAs), fatty fish helps you fight inflammation.22 The omega-3 fatty acids EPA and DHA found in fish restrict inflammation by giving rise to anti-inflammatory mediators called resolvins.23 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 you can eat. The American Heart Association recommends eating fish, particularly fatty fish at least 2 times a week.24 But watch out for fishes with high levels of mercury, such as swordfish or shark, especially if you are pregnant or breastfeeding.
12. Whole Grains
Given their anti-inflammatory effects, you should consume whole grains daily as part of your healthy diet. The whole grain consumption may reduce CRP, in turn, decreasing the risk of cardiovascular diseases.25 A research study has concluded that the whole grains and a low-glycemic-index diet may reduce systemic inflammation among women with type 2 diabetes.26
13. Virgin Olive Oil
Virgin olive oil contains various phenolic compounds that exert anti-inflammatory actions. Oleocanthal, a phenolic compound found in virgin olive oil, has anti-inflammatory properties similar to ibuprofen, an anti-inflammatory drug.27 According to a study, the consumption of virgin olive oil may decrease inflammation, lowering the risk of atherosclerosis, a condition where arteries become clogged with fatty deposits.28
An overload of free radicals – highly reactive molecules left over from metabolic processes – may damage your cells and tissues, resulting in inflammation. Antioxidants can protect against inflammation caused by free radicals. This is the reason you should eat blueberries. Blueberries contain anthocyanins, which are widely known as powerful antioxidants.29
Apart from that, as a study suggests, daily consumption of blueberry for 6 weeks increases natural killer cells, which are a type of white blood cell and a component of the immune system.30 This promotes healthy functioning of the immune system, preventing unnecessary inflammation.
Pomegranate juice is a delicious hassle-free way to include an anti-inflammatory food in your diet. Its inflammation fighting ability has even been employed to treat hypertensive patients.31 Pomegranates contain phytochemicals that can help suppress inflammatory signalling in colon cancer cells. In other words, they could be important to prevent tumor cells from proliferating.32
The polyhydroxylated fatty alcohols (PFAS), polysterols, and flavonoids found in avocado are anti-inflammatory in nature. They help you stop the synthesis of prostaglandins, a significant contributor to inflammation.33 This is why avocados are recommended for people at risk of heart diseases and arthritis.
The phenolic compounds such as flavonols and procyanidins in grapes may help you reduce inflammation. A research has pointed out that procyanidins might inhibit proinflammation factors.34 The polyphenols in the muscadine variety of grapes are effective in reducing inflammation in the eye. This is why your mother told you to eat grapes for your eyes.
Bromelain, the enzyme complex unique to pineapple, can modulate inflammatory changes.35 It has immune-modulating abilities, by which it regulates the immune response, preventing unwanted inflammation.36
This delicious fruit has a modulatory 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 a mediator of acute and chronic inflammation. Thus, cherries are valuable for the management and prevention of inflammatory diseases.37
A research has suggested that daily consumption of tart cherries may attenuate inflammatory and oxidative responses to exercise-induced muscle damage, leading to faster recovery after exercise bouts.38
Is this your favorite snack? Well, good choice. These nutritious nuts are rich in the omega-3 fatty acid called alpha-linoleic acid which can lower the level of C-reactive protein, which increases in inflammatory diseases such as arthritis.39 They can also reduce free radical damage, which induces inflammation and puts the body under oxidative stress.40 Having walnuts will give you not just anti-inflammatory 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 you with inflammation? Curcumin, an antioxidant in turmeric, is responsible for its anti-inflammatory properties. Curcumin is capable of interacting with numerous molecular targets linked to inflammation.41 This agent can also regulate various factors like cytokines, redox status, and enzymes that are associated with inflammation.42
Cinnamon is now well-known for its ability to help you cut inflammation in the body, and many a remedy is available in books and online that incorporate the spice. Research backs this up, explaining that the flavonoid compounds like gossypin,quercetin, gnaphalin, hypolaetin, oroxindin, hesperidin, and hibifolin in cinnamon are responsible for its anti-inflammatory properties.43
23. Green Tea
You may have heard a lot about the health benefits of green tea. The polyphenols, particularly EGCG in green tea have anti-oxidative and anti-inflammatory effects.44 Green tea can also reduce the production of the pro-inflammatory cytokines45 and is beneficial to patients suffering from arthritis. A study has shown that older women drinking more than 3 cups of green tea a day had a significantly lower risk of rheumatoid arthritis compared to those who drank no tea.46 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 hardly seem like it has potent antioxidant and anti-inflammatory powers. But looks can be deceptive. This floral brew inhibits inflammatory pathways in your body, helping you dodge or battle problems like chronic inflammation.47
Edible mushrooms are well known for their nutritional qualities. They are rich in anti-inflammatory bioactive compounds like polysaccharides, terpenoids, and phenols.48
A study that looked into the anti-inflammatory activities of oyster mushroom concluded that they could be considered a dietary agent against inflammation.49 However, remember that the anti-inflammatory activity is high in raw mushroom preparations.50
26. Dark Chocolate
There is no harm in falling in love with this dessert as it helps you fight inflammation. It has a high concentration of flavonoids. Thus, regular consumption of small doses of dark chocolate may reduce inflammation.51
Flavonoid intake is also beneficial to patients at high risk of cardiovascular disease. Moreover, the anti-inflammatory effects of cocoa polyphenols protect you against atherosclerosis, which is considered a low-grade inflammatory disease, that is inflammation caused by natural immune response.52
Foods That Trigger Inflammation
Besides knowing about anti-inflammatory foods, you should also identify those foods that cause it. Try to limit margarine, refined carbohydrates, red meat, and soda. A diet rich in sucrose or fructose may have an adverse effect on inflammation.53 According to a research, regular consumption of sugar-sweetened soda can increase the risk of rheumatoid arthritis in women.54
Keep these in mind as you prepare to fight inflammation:
- Avoid foods with partially hydrogenated oils or trans fats in the ingredient labels.
- Avoid gluten, excess omega-6 fatty acids from vegetable oils, and monosodium glutamate (MSG), a flavor enhancer found in Asian dishes.55 These foods may aggravate the inflammation of joints.
- Dietary changes alone cannot promise you an inflammation-free life.
- Physical activity and moderate exercise are vital to prevent inflammation.56
- Chronic alcohol use may lead to persistent systemic inflammation.57
- Also, quit smoking.
Along with cleaning up your diet, make these healthy changes to your lifestyles to strengthen your immune system.
References [ + ]
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Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.