A diet has a profound impact on your overall health and disease risk. Certain foods trigger inflammation, leading to discomfort and potentially contributing to chronic health issues. Anti-inflammatory foods include polyphenols, omega-3 fats, carotenoids, etc, to combat inflammation. Here is a list of 16 foods to reduce inflammation and the harmful effects of inflammation diseases.
Berries
The color of berries comes from anthocyanins, an antioxidant with potent anti-inflammatory effects. Berries can modulate inflammatory pathways that reduce chronic disease risks. They also contain various polyphenols, like flavonoids, that further dampen inflammation.
Broccoli
When broccoli is chopped, chewed, or cooked myrosinase converts glucoraphanin into sulforaphane. The sulforaphane targets molecules in your body like cytokines and NF-κB, that are critical players causing inflammation. Targeting them helps reduce their levels and dampen their overall response.
Avocados
They have a powerhouse of nutrients and demand a spot as an anti-inflammatory food. Studies suggest that avocados are rich in fat like oleic acid, which helps reduce inflammation. One-third of an avocado contains 11 of our daily fiber needs and thus promotes a healthy gut microbiome that can act as an agent. They boast tocopherols and carotenoids that fight cell damage and are crucial to inflammation.
Fatty Fish
Salmon, sardines, and mackerel are fatty fish with rich omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3 competes with other fatty acids like arachidonic acid, which drives inflammation. It prevents the production of inflammatory molecules like cytokines. They promote anti-inflammatory effects by converting into specialized molecules called resolvins and proteins.
Studies show that consuming fish high in omega-3s or taking EPA and DHA supplements can lead to reductions in C-reactive protein (CRP), a marker of inflammation in the body. They also help with potential benefits arising from heart disease and rheumatoid arthritis.
Cherries
Cherries are rich in polyphenols, particularly anthocyanins, which are the pigments that give them vibrant red color. These antioxidants block the production of inflammatory proteins in the body and fight free radicals and unstable molecules that damage cells. It helps reduce discomfort and potential inflammation associated with your gout. Research shows promise for cherries in managing gout, a type of inflammatory arthritis caused by uric acid buildup. Thus, they show a natural and delicious way to fight inflammation.
Green Tea
The presence of compounds called catechins, particularly epigallocatechin-3-gallate(ECGC), make green tea a powerful anti-inflammatory food. Cytokines are the molecules involved in the inflammation process, but with ECGC, they can be deregulated, thereby reducing the inflammatory effect. The antioxidants combat free radicals generated by chronic inflammation and protect cells against them. Research suggests green tea’s benefits in managing inflammatory conditions like rheumatoid arthritis.
Pepper
Peppers are essential for a flavored and fiery defense against inflammation. The red ones, bell peppers, burst with vitamin C and act as an antioxidant, neutralizing harmful molecules contributing to inflammation. The compound responsible for pepper heat, Capsaicin, has anti-inflammatory properties, and studies suggest that it may reduce inflammation associated with chronic conditions. Bell pepper also contains quercetin to help reduce the same. Unique acids like Sinapic and Ferulic promote healthy aging and reduce inflammation.
Mushroom
Mushrooms have a unique blend of bioactive compounds. Polysaccharides act as immune system modulators and downregulate inflammatory pathways while boosting the body’s natural defense system. Phenolic compounds are antioxidants found in many edible mushrooms that combat free radicals that cause inflammation. Other bioactive components like terpenoids, ergosterol, and lectins join the fight against inflammation.
Grapes
Plant compounds like anthocyanins are found in red and purple grapes and act as antioxidants, reducing free radicals that cause inflammation. The protector compound, resveratrol, found mainly in red varieties of grapes, leads to reduced inflammation in the heart. Studies suggest that it also offers benefits for skin conditions like acne.
Turmeric
Turmeric has a powerful compound called curcumin, which can block molecules that trigger inflammation in the body. Studies have shown promise in reducing inflammation associated with arthritis and inflammatory bowel disease. Curcumin’s antioxidant properties help combat free radicals and oxidative stress, reducing inflammation and related chronic diseases. The human body finds it hard to absorb curcumin well. Combining it with black pepper can significantly enhance absorption. It is a beneficial component of the anti-inflammatory food list.
Dark Chocolate
Cocoa, the dark chocolate’s core ingredient, has high levels of flavanols, which protect against free radicals and unstable molecules that can damage cells and contribute to inflammation. They also reduce inflammatory markers in the body. Flavanols improve the functions of cells, leading to better blood flow and reduced pressure, thereby reducing the risk of inflammation. A review published in “Frontiers in Immunology” highlights how cocoa might influence gut bacteria, promoting an anti-inflammatory environment.
Tomatoes
Tomatoes are rich in an antioxidant, lycopene, which has impressive anti-inflammatory properties. Studies suggest lycopene may help reduce inflammatory compounds linked to various cancers. They are rich in vitamin C, another known antioxidant for anti-inflammation. Tomatoes cooked with olive oil increase the absorption of lycopene. They are also a tasty garnish for salads and sandwiches.
Lentils
Lentils are a delicious and affordable source of protein. Lentils have a high fiber content, particularly soluble fiber, which is required by the good bacteria in your gut. These bacteria produce anti-inflammatory compounds like short-chain fatty acids, which modulate the immune system against anti-inflammation. Antioxidants that include phenolic compounds like flavonoids combat free radicals and unstable molecules that cause inflammation throughout the body. Proteins in lentils also contribute to managing anti-inflammation.
Olives And Olive Oil
Olive and olive oil(extra virgin olive oil) are rich in polyphenols. These natural antioxidants neutralize free radicals that contribute to chronic inflammation. Extra virgin olive oil(EVOO) has minimum processing and can retain the highest concentration of polyphenols like oleocanthal, an anti-inflammatory drug. Studies suggest that oleic acids can lower C-reactive protein (CRP) levels, a marker of inflammation in the body that ultimately reduces inflammation. Olives are a good source of vitamin E, an antioxidant with anti-inflammatory properties. A study linked olive polyphenols to improved bone health and reduced inflammation in older adults.
Nuts And Seeds
They are rich in monounsaturated and polyunsaturated fats, particularly omega-3 fatty acids. Research suggests these fats can lower inflammatory markers like C-reactive protein. They are vast sources of fiber that regulate digestion and promote a healthy gut to prevent anti-inflammation. Nuts and seeds have antioxidants like vitamin E, selenium, and polyphenol. They also offer a variety of other inflammation-fighting nutrients like magnesium and L-arginine. Studies suggest magnesium helps regulate inflammatory responses, while L-arginine can improve blood flow and reduce inflammation.
Seafood
Seafood contains key players like omega-3 fatty acids, EPA, and DHA. Our body uses omega-3s to produce resolvins and protectins that act as firefighters, dampening the inflammatory response. Selenium is found abundantly in fish and is vital in regulating the immune system. Seafood is a must-welcome food because of its unique blend of omega-3s, other nutrients, and pleasing taste.