Anti-Inflammatory Foods: List Of Foods That’ll Help You Fight Inflammation

Inflammation in body can lead up to heartburns and swelling. Thus it is important to load up on food items that have a certain anti-inflammatory property, which could further aid in keeping your heart healthy and allow your organs and cells to function properly.

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Inflammation is a complication that usually results in the reduced functioning of the cell and causes pain as the cell grows. This biological response occurs when the cells of the body are exposed to harmful pathogens or stimuli such as bacteria, viruses, and free-radicals (free oxygen atoms in the bloodstream). Some of the symptoms of inflammation include pain, swelling, heat, redness, and loss of function, all of which one should be concerned about. However, the best way to tackle and prevent inflammation or an inflammatory response in the body is with the help of a healthy and balanced diet that includes food items that can lower the inflammatory response of your body.

Although, the first step to tackling inflammation should be to take note of what your daily diet is like, and then start the process of eliminating the foods that you think might be leading to inflammation in your body.

Here is a list of a few items that you should consider adding to your diet to prevent inflammation.

Anti-Inflammatory Foods

Since it has been mentioned that inflammation is caused by the attack of external pathogens or free-radicals on the body’s cells, it must be clear that this list of powerful anti-inflammatory foods contains food items that are good for your immune system and also have a strong anti-oxidant property. Let’s take a look at a few of these items:

1. Olive Oil

Apart from being loaded with good fats, a property that makes it a much healthier meal option as compared to other vegetable oils, olive oil also has a strong anti-oxidant property that not only helps in managing your blood cholesterol but can also makes it a great anti-inflammatory option by reducing the risk of free-radical induced inflammation in the body. Since the main anti-inflammatory effect of olive oil is a contributory factor of its anti-oxidant content, it would be more helpful for you to know exactly what it is that helps in the reduction of inflammation. The most vital anti-oxidant present in olive oil is called oleocanthal, which is also an additive that is used in prescription anti-inflammatory drugs. In addition to that, oleic acid (the fatty acid present in olive oil), is also shown to reduce the level of inflammation (1).

list of anti-inflammatory food
Anti-inflammatory Foods: Loaded with good fats and antioxidants, olive oil is a healthier option as compared to other vegetable oils.

2. Tomatoes

With essential nutrition packed inside them, tomatoes are without a doubt, a powerful anti-inflammatory item in addition to being a healthy part of your diet. Rich in vitamin C and potassium, the intake of tomatoes can help in the strengthening of your immune system too. Apart from that, another powerful antioxidant, known as lycopene, can be found in tomatoes. Lycopene is a powerful agent that helps in the reduction of inflammatory compounds present in the system, thus reducing the overall risk of inflammation.

list of anti-inflammatory food items
Anti-inflammatory Foods: Tomatoes are loaded with vitamin C and potassium, both of which act as a powerful antioxidant.

3. Pepper

Pepper shouldn’t be considered just for its flavorful impact on your meal. Sure, it brings a certain sensation of heat that satisfies your craving for something spicy, but there are also other reasons that you should consider, out of which the anti-inflammatory nature of pepper is the topmost factor. Both bell peppers and chili peppers have an abundance of antioxidants that help in the reduction of the body’s inflammatory response. Compounds such as Quercetin and Sinapic acid are a few examples of powerful anti-oxidants present in this wholesome and flavorful food item.

Also Read: A To Z Of Antioxidant-Rich Food | Complete List Of Food Items To Fight Free-Radicals

4. Turmeric

The anti-inflammatory property is just one of the many beneficial characteristics that are associated with the consumption of turmeric. Thanks to the presence of a compound called curcumin, turmeric is known for combating the high-inflammation response of the body. This spice can be effective in the treatment of heartburn, arthritis, joint pain, and kidney problem. The natural addition of turmeric as a flavoring in various dishes makes it a rather easy and efficient anti-inflammatory food item to come across.

Related Reading:

Mishry Reviews: Best Turmeric (Haldi) Brand

list of anti-inflammatory food items
Anti-inflammatory Foods:
A compound called curcumin, which is abundantly present in turmeric, can act as a powerful anti-inflammatory agent.

5. Green Tea

As the least oxidized variant of tea, there is no doubt in the fact that green tea contains the highest concentration of anti-oxidants. A common antioxidant present in green tea known as Epigallocatechin Gallate, or simply ECGE, is responsible for reducing the production of pro-inflammatory compounds such as a cytokine. Furthermore, this antioxidant also helps in lowering the risk of free-radical damage to the fatty acids present in the cell, which further reduces the risk of free-radical induced inflammation.

Also Read: Varieties Of Green Tea | Is Green Tea Healthier Than Black Tea?

6. Cocoa

Opting for a diet that is loaded with anti-inflammatory foods does not mean that you have to get rid of other items that could satisfy your sweet tooth. In fact, cocoa, apart from its sweet and deliciously-bitter taste, is known for its antioxidant-packed nature that contributes towards its various benefits (one of them being its anti-inflammatory property. Flavanols are a specific type of antioxidant present in chocolate, which is responsible for reducing the inflammatory response of the cells to the attack of free-radicals. However, it is also important to note what type of chocolate you have chosen, for the amount of flavanols is directly proportional to the quantity of cocoa present in the chocolate bar, thus, dark chocolate, which is made up of 70% cocoa, is said to be a healthier option.

list of anti-inflammatory food items
Anti-inflammatory Foods:
Dark chocolate, thanks to its rich cocoa content, can be an effective anti-inflammatory addition to your diet.

7. Grapes

Grapes are not only nutritionally dense, but they also have a significant amount of resveratrol, a compound that is usually associated with various benefits of grapes, including its anti-inflammatory properties. As a great source of powerful antioxidants, the skin of this fruit is responsible for effectively lowering the risk of antioxidant induced inflammation along with protecting you from other chronic conditions.

Other Helpful Anti-Inflammatory Food Items

As we have discussed some of the major anti-inflammatory food items for your diet, you don’t need to trim your diet to accompany the intake of these few foods, for the list of these food items is a never-ending collection of items loaded with antioxidants and other essential nutrients. Other food items that can have the same benefits include:

8. Berries

9. Chia Seeds

Also Read: Health Benefits Of Chia Seeds

10. Fish (especially the ones that are loaded with fatty acid)

11. Broccoli (you cannot go wrong with a healthy dose of Vitamin E).

Also Read: Amazing Health Benefits Of Broccoli You Should Know

12. Avocados

13. Mushrooms

The Takeaway

Now to summarize it in a nutshell, you need to plan your diet as per your requirement. Antioxidant-rich foods can be beneficial in various ways, for not only do they aid in the risk-reduction of anti-inflammatory disorders, but they also help in keeping your cells healthy and protected from the attack of free-radicals. On the other hand, another aspect of a healthy lifestyle is heavily based on the concept of a balanced diet. So whatever item you chose for the reduction of your body’s inflammatory response and the strengthening of your immune system, it is advised that you regularly take note of your nutritional consumption.

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