Inflammation is your immune system’s reaction to irritation, injury, or infection, which is a normal process. It plays a role in the healing process of the cells and tissues as it tries to detect foreign pathogens. Before the pathogen launches an attack against any organ, its biological response is to get rid of the pathogen. This can lead to chronic inflammation and cause type 2 diabetes, heart disease, obesity, and depression. Anti-inflammatory foods can help you counter these problems.
So, today we will present you with an anti-inflammatory food list that will help you fight inflammation naturally. Try these foods as they are all nutritious and will perfectly fit in your diet.
Foods to fight off inflammation
Tomatoes are known to be a ‘nutritional powerhouse’. They are high in potassium, vitamin C, and lycopene. Lycopene is an antioxidant with impressive anti-inflammatory properties, and it can also protect against cancer. Cooking tomatoes in olive oil can significantly increase the amount of lycopene you absorb.
2. Sweet potatoes
Sweet Potatoes are the cheapest anti-inflammatory foods you can find out there. These orange-colored vegetables are high in vitamin A and beta-carotene, which is an effective antioxidant. They are also an excellent source of vitamins and minerals, including vitamins C and K, potassium, and B complex vitamins.
3. Dry beans
Dry beans are an excellent anti-inflammatory source of plant protein, minerals, B-complex vitamins, and vitamin K. They are also full of beneficial fibers and also contain polyphenols, which work as antioxidants. Research has found that dry beans can prevent some heart disease, diabetes, and high blood pressure. Some of the most common include navy beans, kidney beans, pinto beans, and black beans.
4. Green veggies
Green vegetables have always been healthy. They are full of vitamins, minerals, and antioxidants. They are great anti-inflammatory foods that you should include in your diet. Some of them are given below:
- Swiss Chard
These were just a few names. Broccoli & kale are rich in sulforaphane, an antioxidant that reduces the risk of cancer and heart diseases. Kale also reduces the risk of cataracts and macular degeneration. Spinach, Swiss chard, and collards have few things in common. They are rich in vitamin A, vitamin K, iron and are easy to cook. Spinach is also great for a weight loss diet.
Carrots have beta-carotene, which your body can convert to vitamin A. It is also a powerful antioxidant and also a good source of fiber. It contains zeaxanthin and lutein, which are related to vitamin A. They also reduce the risk of cancer by preventing damage to the healthy cells of your body.
6. Fatty fish
When it comes to natural anti-inflammatory foods, fatty fishes are on the top. They contain omega-3 fatty acids, which help to reduce inflammation. Some of the best examples are:
They help fight several types of inflammation, including vascular inflammation. Vascular inflammation is a significant risk factor for heart diseases. Try adding these twice a week for a healthier you.
There are a variety of mushrooms out there but only a few are edible. These include shiitake, truffles, and portobello mushrooms. These mushrooms are low in calories and are rich in selenium, copper, and all of the B vitamins. A study has found that cooking mushrooms lowered their anti-inflammatory compounds significantly. So, it may be best to eat them lightly cooked.
Turmeric is known as the essence of Indian cooking and is also famous for its earthy flavor. Most of the curries have turmeric (powder or raw) in them. It contains curcumin, a powerful anti-inflammatory nutrient. It reduces inflammation related to arthritis, diabetes, and other diseases. Consuming turmeric with black pepper has been observed to have caused a significant decrease in the inflammatory marker ‘CRP’ in people with metabolic syndrome. It also falls under natural anti-inflammatory foods.
9. Green tea
Green tea is considered to be one of the healthiest beverages by many people. It is a natural anti-inflammatory food that reduces the risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. It is beneficial due to its antioxidant and anti-inflammatory properties, especially a substance called EGCG. It reduces pro-inflammatory cytokine production and safeguards your cells from damage that can lead to disease.
10. Virgin oil
Virgin oils like olive oil and coconut oil possess some anti-inflammatory properties. Both are rich in monounsaturated fats, which reduce the risk of heart diseases and other serious health conditions. Olive oil is the staple part of the Mediterranean diet, considered to be the healthiest diet of all. Coconut oil may reduce markers of oxidative stress and inflammation. Remember, virgin olive oil and coconut oil provide greater anti-inflammatory benefits than refined ones. You can switch between the oils depending on the dish for more variety in taste!
Almonds, walnuts, and many other nuts may help to reduce inflammation and heart diseases. Most of these nuts are high in healthy fats, similar to olive and coconut oils. Both of them have omega-3 fatty acids and are also high in calories, so you should watch your portion size. They help you feel full longer and also help to reduce weight. Research has shown that almonds reduce the risk of cardiovascular disease by improving the fatty acids of your blood.
As you are trying these out, try to stay away from fast/fried foods, sodas, refined carbs, lard, and processed meat as all of these contribute to inflammation.
Thus, we come to the end of our list of anti-inflammatory food products. Adding this delicious list to your regular diet will surely help you to improve your overall health. These foods are rich in vitamins and minerals which makes it easier to manage a healthy weight. If you found this article to be helpful, then do share it with your friends and family members and spread the good word. If you have any ideas that you want to share with us, feel free to do so. Thank you for reading this article, and have a great day!