What Types Of Anti-Inflammatory Foods Do YOU Eat?
Inflammation can be either a bad or a good thing. The good thing is that it’s actually vital for your body, helping it to deal with infections or injuries.
It’s basically your body’s own tool against invaders, letting you know that your immune system does everything to fend off any threat. On the other hand, the bad thing, also called chronic inflammation, can truly mess up your life.
You really should NOT ignore it since bad inflammation can cause many health issues like diabetes, dementia, obesity, kidney disease, Alzheimer’s, heart disease, rheumatoid arthritis, and even cancer.
Ignoring the symptoms and signs your body sends you will definitely increase your chances of developing a chronic inflammation-related disease.
The good news is that diet can actually help your body fight against chronic inflammation. We found some of the best anti-inflammatory foods meant to keep a broad spectrum of diseases and health conditions at bay, so get ready to boost your immune system.
…Continue reading to learn all about the BEST anti-inflammatory foods!
They may be small fruits, but berries are full of vitamins and minerals. Most berries like raspberries, blackberries, strawberries and blueberries contain one of the most powerful antioxidants.
Known as anthocyanins in medical terms, this type of antioxidant with proven health benefits fights against oxidative stress protecting the human body.
Since berries contain a high level of anthocyanins, they are one of the best anti-inflammatory foods you could include in your diet. Furthermore, blueberries may also boost your body to develop more natural killer cells.
However, you may be wondering why these cells are vital for your health.
Here’s the answer: natural killer cells, also called NK cells keep your immune system in peak condition. Try to include berries as often as possible in your diet. You can either mix some Greek yogurt with a few berries or have them as a snack.
2. Fatty fish
We all have heard about the wonderful benefits of eating fatty fish. But did you know that salmon, mackerel, sardines, herring, anchovies, and other types of fatty fish are also anti-inflammatory foods?
Fatty fish, as its name suggests, are fish species packed with a lot of good fats. Two of those good fatty acids are incredibly powerful nutrients that may help your body fight against inflammation.
Called eicosapentaenoic acid (EPA), respectively docosahexaenoic acid (DHA), these two omega-3 fats (you must have heard about them) boost your body’s natural defense when it comes to diabetes, kidney disease, metabolic syndrome, and heart disease.
Besides, eating fatty fish brings lots of other health benefits such as improving eye and brain function.
Cruciferous vegetables such as Brussels sprouts, cauliflower, kale, and broccoli are high in nutrients. According to some studies, eating cruciferous veggies regularly is closely linked with a lower chance of developing heart disease and cancer.
Researchers have found that these amazing effects are due to their anti-inflammatory properties. Most cruciferous vegetables contain a highly powerful antioxidant named sulforaphane.
What exactly does this antioxidant do? Well, it fights inflammation by decreasing the amounts of cytokines (the molecules that are responsible for the inflammation).
I know some folks can’t even stand having broccoli on their plate. A helpful idea would be to replace broccoli with other cruciferous veggies or to try different ways of cooking it.
Trust me, your body will definitely thank you for including these anti-inflammatory foods in your diet.
If you’re looking for more reasons to eat avocado, here they are. They are high in magnesium, potassium, heart-friendly monounsaturated fat, and fiber, all of which help the human body function better.
Carotenoids and tocopherols can also be added to the list. It has been shown that both of these compounds have disease-fighting properties which help the body to lower the chance of developing cancer. But this isn’t all.
Avocado also contains another compound that has been correlated to low levels of inflammation in young skin cells. Basically, avocado is one of the best anti-inflammatory foods anyone could eat.
Luckily, there are quite a few avocado recipes you can try to enjoy its health benefits. To include avocados in your diet you can simply make smoothies, salads, guacamole, and even ice cream.
5. Green Tea
If you’re looking for a beverage with similar properties to anti-inflammatory foods, then green tea is the perfect one for this role. Actually, this tea made from the Camellia sinensis plant is one of the healthiest beverages available. Here are some of the benefits of green tea:
- It reduces the risk of developing Alzheimer’s disease
- It may prevent obesity, heart disease and cancer
- It promotes longevity.
So many health benefits in one simple bag of green tea! The vast majority of its powerful antioxidants and anti-inflammatory properties are due to Epigallocatechin-3-gallate, a well-known antioxidant that has the potential to reduce inflammation by blocking cytokine production.
So, go ahead and open your kitchen drawer. If you’re out of green tea bags, you can find some on Amazon.
A list of anti-inflammatory foods couldn’t be complete without bell peppers in it. They are full of vitamin C and many antioxidants, all of which help to lower the inflammation level in the body.
The most important antioxidant found in bell peppers is quercetin which can reduce markers of oxidative stress.
This powerful antioxidant provides some amazing health benefits, especially for people with sarcoidosis, an inflammatory illness that affects almost all organs.
If you’re more of a chili peppers person, keep having them in your Enchiladas because they also minimize inflammation due to two of the most powerful acids: ferulic and sinapic acids. Besides, it seems that chili peppers also support graceful aging.
There are lots of different kinds of mushrooms out there, but only a limited number of them are actually safe for eating. Truffles, shiitake, portobello, and chanterelle mushrooms are a couple of them.
Mushrooms are high in copper, selenium, and B vitamins. They are also low-calorie foods. But, here comes the best part. Mushrooms are also anti-inflammatory foods. They contain powerful antioxidants known as phenols, which boost the body to reduce inflammation.
Nutritionists recommend that people with obesity should eat a certain variety of mushrooms called lion’s mane. Some studies have found a strong connection between this type of mushroom consumption and low levels of inflammation.
Nutritionists also suggest eating mushrooms lightly cooked, or even raw in order to preserve their healthy nutrients and proprieties.
Is wine also included in this list? No, unfortunately, but you can still have a glass of wine now and then. However, grapes are anti-inflammatory foods too.
Since they’re high in anthocyanins, those who consume them frequently are more likely to have low-grade inflammation. On top of that, grapes can also fight a variety of health conditions such as eye disorders, obesity, heart disease, Alzheimer’s, and diabetes.
Other than anthocyanins, there is also another key compound found in grapes. Its name is resveratrol, and it has multiple health benefits, including the prevention of blood clots and high cholesterol.
This being said, grapes are both delicious and healthy, so make sure you buy some next time you do your grocery shopping.
Try adding some turmeric to your favorite anti-inflammatory foods to make sure you keep inflammation at bay. Turmeric has been regularly used for thousands of years to cure many illnesses, and it should be in every kitchen drawer.
This spice contains curcumin, an anti-inflammatory compound that’s very good at fighting inflammation.
Once consumed, turmeric has the ability to reduce inflammation, especially the chronic one associated with arthritis and diabetes. So, if you suffer from arthritis, always double-check to have plenty of turmeric in your kitchen.
Studies have shown that eating just one gram of turmeric mixed with piperine can considerably minimize inflammation, especially in people with metabolic syndrome.
You can still get the benefits of this spice even if you’re not a big fan of the turmeric taste. According to most health experts, taking curcumin supplements is significantly more effective.
10. Extra Virgin Olive Oil
No wonder why extra virgin olive oil is a major part of the Mediterranean diet. This is one of the best anti-inflammatory foods for your health because it’s high in monounsaturated fats.
This healthy oil is also closely linked to a lower risk of getting heart disease and brain tumors. And YES, it also has anti-inflammatory properties.
A recent study found out that participants who consumed around 1.7 ounces of extra virgin olive oil (that would be about 3 and a half tablespoons of olive oil) on a daily routine had lower levels of inflammation after only a few days.
The study also goes even further, showing that extra virgin olive oil contains another powerful antioxidant called oleocanthal which has similar anti-inflammatory effects to the ones produced by Ibuprofen
Whether you want to control your chronic inflammation or not, extra virgin olive oil is always a wonderful choice.
If you liked this article on anti-inflammatory foods, make sure to check this one out as well: 11 Facts About Digestive Enzymes You’d Never Guess.