Whenever our body encounters any foreign particle, our immune system gets activated and begins to release a counter-response against the foreign agent.
The foreign agent might range from pathogens or germs like viruses, bacteria, or fungi, external injuries to effects of chemicals or radiation.
This process is known as inflammation. Whenever the body gets injured, it releases inflammatory markers to fix the damaged tissue. This process is known as acute inflammation.
The inflammation process heals the body and protects the health of an individual. Symptoms of acute inflammation include redness, heat, swelling, pain, and loss of function.
However, when the body continues sending inflammatory cells even after the healing process, it is termed chronic inflammation.
On one hand, acute inflammation protects the body from foreign invasions and injuries while on the other hand, chronic inflammation is harmful to health and may cause several health problems as the immune system mistakenly fights against its cells.
Rheumatoid arthritis, psoriasis, and ulcerative colitis are some health issues that may arise due to chronic inflammation.
Some foods naturally have anti-inflammatory properties which may decrease chronic inflammation.
Top 11 Anti-Inflammatory Foods.
Turmeric is a spice that has several benefits besides adding a unique color to your food. Researchers have found out that turmeric contains curcumin which has powerful anti-inflammatory properties.
Analysis was done on people having metabolic syndrome.
The ones who consumed 1 gram of curcumin per day in combination with piperine to improve the absorption of curcumin obtained from black pepper experienced a considerable decrease in the inflammatory marker CRP.
Turmeric is a common spice used in countries like India. Turmeric might also reduce inflammation related to diabetes and arthritis.
Having said all that, you also might want to note that turmeric could also have a few side effects.
Green Leafy Vegetables
Leafy greens are packed with nutrients and antioxidants. Spinach, kale, collards, chard, arugula, and turnips are green leafy vegetables full of vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K which help fight inflammation as per this study.
The antioxidants present in it may also reduce inflammation. Green leafy vegetables nourish the body at the cellular level and reduce overall body inflammation.
Green vegetables may be consumed along with olive oil which increases the absorption of nutrients in the body.
Cooking might destroy some nutrients while it may also increase the absorption of other nutrients. So, you may eat some cooked vegetables while others an inclusion in your salad.
Fish is excellent anti-inflammatory food. Studies have found that fishes like salmon, sardines, mackerel, tuna, and herrings including all types of fatty fishes, contain long chains of essential omega-3 fatty acids.
It contains two types of omega-3 fatty acids.
The omega 3 present in fishes may reduce inflammation which in turn may reduce the risk of heart disease, diabetes, and kidney problems.
According to this article, the human body metabolizes the fatty acids into resolvins and protectins which fight against inflammation and might reduce it.
Nuts are known for their healthy fat and other nutritional content. They are loaded with vitamins and minerals. Almonds, peanuts, pecans, pistachios, hazelnuts, and walnuts are all rich in fibers calcium, magnesium, zinc, vitamin E, and omega-3 fatty acids.
All of these vitamins and minerals have anti-inflammatory properties.
As stated in this study, nuts are good for your heart health. They may prove beneficial to those suffering from rheumatoid arthritis. Raw and unsalted nuts are high in polyunsaturated and monounsaturated fats and lower in saturated fats.
Research conducted to study nuts suggests that consuming nuts resulted in the reduction of inflammatory biomarkers such as monocytes and led to an overall reduction in the inflammation present in the body.
Strawberries, raspberries, blackberries, and blueberries, all are rich in anti-inflammatory fruits.
They are rich in other vitamins and minerals. Strawberries are rich in fibers as well. Blueberries are packed with fiber and vitamin c. Just 100 gms of raw blueberries could contain 8.1mg of vitamin c.
Berries contain antioxidants called anthocyanins which give the berries their vibrant color and have anti-inflammatory properties.
Experts say that since berries are packed with different vitamins, minerals, and other chemical compounds they can prove to be one of the best anti-inflammatory foods.
Avocados are delicious and famous for their nutritional benefits.
They can easily be incorporated into your diet in the form of salad or smoothies. Studies show that avocados are super rich in potassium which regulates blood pressure.
Research also shows that eating just one slice of avocado may greatly reduce the chances of your body getting inflamed especially in younger cells.
Research conducted on 51 adults shows that those who ate avocados witnessed a drop in inflammatory biomarkers such as interleukin-1-beta and CRP.
Green tea is extremely popular for its numerous health benefits. It is an excellent source of antioxidants. It is regarded as one of the healthiest ways to start your morning.
It contains a substance known as EGCG which stands for epigallocatechin-2-gallate. EGCC may inhibit the production of cytokines, which is one of the inflammatory biomarkers.
Research has also shown that the presence of antioxidants, cleanses the body from the inside and may promote weight loss.
Regular green tea consumption reduces the risk of heart diseases. Green tea catechins may also provide a beneficial effect on neurodegenerative diseases and obesity and other health conditions. For this reason, one might consider it to be one of the best teas for weight loss.
Mushrooms are a popular vegetarian food with lots of benefits to human health.
Edible Mushrooms are regarded as superfoods and are rich in anti-inflammatory components such as polysaccharides, and phenolic and indolic compounds.
Edible mushroom varieties such as Portobello mushrooms, shiitake, and truffles are regarded as the best ones that have incredible anti-inflammatory properties, as per this data.
These varieties besides having anti-inflammatory properties are also low in calories and high in vitamin B which makes it a must include in your diet plan.
Broccoli is one of the most nutritious vegetables.
Not only broccoli but all cruciferous vegetables are an excellent choice if you are looking for anti-inflammatory foods.
Research has shown that it contains a substance known as sulforaphane which is an antioxidant that reduces the inflammatory biomarkers.
Cauliflower, kale, and other cruciferous vegetables, of them, have anti-inflammatory properties.
If you want to obtain the benefits of broccoli, make sure you do not fry them. Antioxidants and vitamin C are heat sensitive. Experts suggest that you can easily consume them raw as salad or steamed.
Garlic has been used for medicinal purposes since time immemorial. It adds a unique flavor to the food but besides that, it has numerous health benefits.
Garlic is abundantly loaded with anti-inflammatory substances including phenolic compounds and gingerols. It may also improve the body’s immune system. Thus, consuming raw garlic may prevent cold.
Another study shows that it contains sulfur compounds which act as a stimulus for your immune system to fight against diseases.
Garlic may be beneficial for patients with arthritis and is associated with inflammation as it has been found by researchers that it has anti-inflammatory properties.
Tomatoes are popular all around the world.
They are rich in vitamin C along with potassium. Research has shown that it contains an important antioxidant named lycopene which has been proven to reduce inflammation. Lycopene is readily available when cooked.
To increase its absorption, you can cook it with olive oil which is also known for its anti-inflammatory properties. Tomatoes may prove beneficial in preventing chronic inflammation.
Other Anti-Inflammatory Foods
Some other examples of anti-inflammatory foods include peppers, grapes, extra virgin olive oil, dark chocolate and cocoa, cherries, beans, legumes such as lentils, chia seeds, flax seeds or flax seeds oils, ginger, and tea.
All these foods have been found beneficial to reduce inflammation researchers.
Fried foods having trans fat, sugar-sweetened beverages, refined carbohydrates such as white bread and pastries, red meat, processed meats, and soda should be strictly avoided if you are trying to reduce inflammation.
Chronic inflammation occurs when the body releases more inflammatory biomarkers than required. It is long-lasting and might go on for months and years.
It can be dangerous. Previously, it was associated with diseases like rheumatoid arthritis, Alzheimer’s, and asthma but recent studies suggest that a poor and sedentary lifestyle may also be a reason for it.
Obesity and visceral fat are major issues that might lead to chronic inflammation. Obesity may also lead to type 2 diabetes and other health problems.
To prevent this, one must include anti-inflammatory foods into one’s diet. Turmeric, leafy greens, fatty fish, nuts, berries, avocados, green tea, mushrooms, broccoli, garlic, and tomatoes are the best sources of anti-inflammatory foods which may easily be included in the daily diet.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
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Louise Rodriguez is a full-time health and fitness writer. She considers herself a gym rat and takes pride in showing her biceps. She dedicates most of her time to her health. With the time left, she spreads information regarding health and fitness among the masses. Harry Potter is her first love.