An anti-inflammatory foods list can help you to fight against chronic inflammation naturally. When foreign invaders, such as plant pollen, microbes, or chemicals attack your body, the immune system fights back. It uses the inflammation process to protect your body and maintain optimal health.
However, sometimes you may feel this inflammation for an extended period of time. When your body is not having foreign elements, inflammation can be harmful. In this situation, body inflammation can give rise to several diseases. The list may include heart disease, cancer, heart disease, depression, and several others. Fret not! In this post, you can find an anti inflammatory foods list that can fight inflammation and keep you healthy. Let’s explore!
Table of Contents
Most Effective Anti Inflammatory Foods List
Inflammation may occur due to the auto-immune response of the body. Below is the list of anti inflammatory foods that can help you in fighting against inflammation.
1: Berries
Berries are small fruits that are rich in fiber, minerals, and vitamins. Although dozens of varieties exist, some of the most common include:
- strawberries
- blueberries
- raspberries
- blackberries
Berries contain antioxidants known as anthocyanins. The anti-inflammatory effects of these compounds that can lower the disease risk. Your body produces natural killer cells. NK cells maintain the proper functioning of your immune system. Berries are a good source of antioxidants, anthocyanins. These compounds can decrease inflammation and the risk of heart disease. Also, they can increase immunity.
2: Fatty fish
Fatty fish is an incredible source of protein, long-chain omega-3 fatty acids EPA and DHA. Almost all fishes contain omega-3 fatty acids. However, the below-listed fishes are the best source of it:
- salmon
- sardines
- herring
- mackerel
- anchovies
EPA and DHA can reduce the inflammation responsible for metabolic syndrome, heart disease, diabetes, and kidney disease. Fatty fish have significant quantities of EPA and DHA omega-3 fatty acids, which makes it among our anti inflammatory foods list.
3: Broccoli
Broccoli is incredibly nutritious. Together with cauliflower, Brussels sprouts, and kale, it is a cruciferous vegetable. Research has shown that a reduced risk of heart disease and cancer are associated with eating a lot of cruciferous vegetables. The anti-inflammatory effects of the antioxidants they produce may be related to this.
4: Avocados
Avocados are one of the few possible superfoods that deserves to be in this list. They are rich in potassium, magnesium, fiber, and monounsaturated fats. They also include carotenoids and tocopherols, which are associated with a decreased risk of cancer. Moreover, the compounds in avocado may decrease inflammation in young skin cells.
Studies show lower levels of the inflammatory markers NF-kB and IL-6 when in people eating a slice of avocado with a hamburger. Avocados contain different beneficial compounds that protect against inflammation. It can also reduce the risk of cancer.
5: Green tea
You’ve heard that one of the healthiest drinks you can drink is green tea. It decreases the risk of heart disease, cancer, obesity, Alzheimer’s, and other disorders. A substance called epigallocatechin-3-gallate shows antioxidant and anti-inflammatory properties (EGCG). The high EGCG content of green tea decreases inflammation and protects your cells from damage, leading to illness. In most stores or online, you can buy green tea.
6: Peppers
Bell peppers and chilli peppers are rich in anti-inflammatory properties of vitamin C and antioxidants. Bell peppers include the antioxidant quercetin. In people with sarcoidosis, an inflammatory disease, it can reduce one marker of oxidative harm. Sinapic acid and ferulic acid are present in chilli peppers, which can cut inflammation and lead to a healthier ageing process.
7: Mushrooms
There are thousands of mushroom varieties worldwide. Yet, only a handful are commercially edible and cultivated. These include truffles, mushrooms with portobello, and shiitake. Mushrooms have very low-calorie content and are high in selenium, copper, and all B vitamins. They also contain phenols that provide anti-inflammatory defence and other antioxidants.
A special form of mushroom called lion’ mane can minimize low-grade, obesity-related inflammation. One research, however, found that cooking mushrooms greatly decreased their anti-inflammatory compounds. Thus, eating them raw or lightly cooked might be best.
8: Grapes
There are anthocyanins in grapes, which reduce inflammation. Furthermore, it can decrease the incidence of many illnesses. The list may include heart disease, diabetes, obesity, Alzheimer’s eye disorder. One of the strongest sources of resveratrol, another compound with many health benefits, is also grapes.
A study reveals a decrease in inflammatory gene markers, including NF-kB. Besides, people who eat grape extract daily can manage heart disease efficiently. It makes their adiponectin levels rose. Weight gain and a high risk of cancer are associated with low levels of this hormone.
9: Turmeric
Turmeric is a spice with its main use in curries and other Indian dishes with a solid, earthy flavour. Curcumin is a potent anti-inflammatory nutrient in our anti inflammatory foods list. It has gained a lot of attention for its content. Turmeric decreases arthritis, diabetes, and other disease-related inflammation.
Intake of 1 gram of curcumin daily combined with piperine from black pepper can reduce inflammatory marker CRP level. However, to feel a noticeable effect from turmeric alone, it may be difficult to get enough curcumin.
10: Extra Virgin Olive Oil
Extra virgin olive oil is perhaps one of the healthiest foods you can eat. It is rich in monounsaturated fats and a staple that offers multiple health benefits in the Mediterranean diet. Studies have related extra virgin olive oil to a decreased risk of heart disease, brain cancer, and other serious health problems.
A study on the Mediterranean diet shows a significant decrease of CRP and several other inflammatory markers in those who eat 1.7 ounces (50 ml) of olive oil daily. Olive oil has anti-inflammatory properties equivalent to anti-inflammatory medications such as ibuprofen.
Final Words!
There can be multifaceted factors that can promote inflammation, such as pollution, injury, or sickness. The anti inflammatory foods list in this post can be helpful for you. It can aid in fighting against chronic inflammation and its possible consequences. Including these foods in your day-to-day diet can help you in controlling inflammation. Besides, if you liked this post, then our blog section has more intuitive posts for you.
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