Inflammation is a natural response that your body gives to infection, irritation, or injury. Inflammation is associated with diabetes, cancer, cardiovascular disease, as well as several other chronic diseases. However, the intake of anti-inflammatory foods can help fight off the inflammation. It can improve your health as well as make you stronger in the long term. Read on to know about Top 15 Anti-Inflammatory foods that help in reducing inflammation. They help in the thyroid, hormonal imbalance, diabetes, stress, arthritis, as well as in cardiovascular ailments or heart diseases.
Top 15 Anti-Inflammatory Foods list
The top 15 antiinflammatory foods included below are the best foods that you can add to your diet to offset harmful inflammation.
Grapes are loaded with resveratrol and anthocyanins which greatly reduce the inflammation. All grapes whether they are green, purple, or red are full of antioxidants. Several types of research have concluded that grapes may decrease the risk of heart disease, diabetes, obesity, Alzheimer’s, as well as eye disorders. ( R1, R2. R3). Grapes can be used in smoothies or simply had as a quick tasty snack.
It contains catechin polyphenols which are powerful antioxidants. The active constituents present in green tea helps to block the production of inflammatory substances. This humble drink is a secret weight-loss tool. The anti-inflammatory properties of green tea help in blocking the development of skin tumors. (R10, R11)
Dark chocolate has about 70% or higher content of cocoa which is full of antioxidants. The flavonols present in the dark chocolate are responsible for the powerful anti-inflammatory properties. The cocoa in dark chocolate improves the endothelial function as well as regulate the inflammation of arterial circulation. ( R20, R21)
It is loaded with vitamin C. Pineapple has bromelain which is an enzyme that stimulates protein digestion and lowers inflammation of the gut. Bromelain can reduce asthmatic symptoms by reducing muscle soreness. Hence repairs the muscles as it contains significant potassium levels. You can have it as a whole or in the form of juice or blend its core and have as a smoothie to reap its benefits. (R4) Read Tasty sources of antioxidants.
Broccoli is a nutritious cruciferous vegetable. It offers phytochemicals that help to eliminate the inflammatory compounds related to cancer development. Broccoli contains a powerful antioxidant called sulforaphane that can fight inflammation. Sulforaphane reduces the level of cytokines that cause inflammation. Its high vitamin K content can help in regulating the inflammatory responses. (R12, R13,)
Bell peppers are full of antioxidants and vitamin C that are responsible for their anti-inflammatory effects. They are an excellent source of ferulic and sinapic acid that helps to reduce inflammation. They also contain capsaicin that has anti-inflammatory properties.
Quercetin found in peppers is known to be a mast- cell stabilizer. This can help decrease the cells which are responsible for the release of histamine during allergic and inflammatory reactions.
Red peppers have the highest amount of bioflavonoids- Quercetin, luteolin, and beta carotene as well as inflammatory- biomarker reducing C vitamin. All these bioflavonoids can reduce the severity and risk of several inflammatory conditions like rheumatoid arthritis and asthma. (R14, R15, R16)
Edible mushrooms which are lightly cooked or eaten in raw form can offer anti-inflammatory protection. They also contain phenols and are rich in selenium, B vitamins, and copper. It is advisable to not overcook them as it can diminish the power of its effective anti-inflammatory compounds. (R17)
All berries like strawberries, blueberries, blackberries, and raspberries have anti-inflammatory properties. The high antioxidant levels of berries can target inflammation. They are also rich in polyphenols and vitamin C. These nutrients promote anti-inflammatory response by decreasing the free radicals. (R5, R6)
Avocados are superfoods packed with antioxidants and monounsaturated fats. The blended sugars in avocados can block the pro-inflammatory response in the cells responsible for the body’s immune response. (R17)
This strong spice used in Indian dishes has anti-inflammatory properties as it contains an active ingredient called curcumin. Turmeric is helpful in treating inflammatory bowel disease asthma and arthritis (R18, R19). The inflammatory properties of this wonderful spice can reduce the symptoms associated with these diseases. Read – Benefits of Haldi.
Fresh garlic is known for its anti-inflammatory properties. It can ease the symptoms of arthritis as it works well for swollen joints. The organosulfur compounds present in garlic can provide anti-inflammatory benefits. It can be added to any savory dish and also be mixed with herbs for flavor. However, it is important to crush garlic properly to stimulate the bioactive allicin compounds present in it. (R18)
These tiny seeds make an excellent source of ALA i.e alpha-linolenic acid. Alpha-linolenic acid is also found in some plant foods like flaxseeds, soybeans, and walnuts. Chia seeds can be sprinkled on smoothies, yogurts, or cereals. Chia seeds can stabilize your blood sugar. Blood sugar mostly spikes after eating and increases the chances of inflammation. (R19)
Tomatoes contain strong anti-inflammatory properties and several antioxidants like potassium, vitamin C, and lycopene. Lycopene found in tomatoes is particularly helpful in reducing the inflammation. Cooking tomatoes enhances the availability of lycopene. Lycopene is effective in reducing the risk of heart disease as well as certain cancers. It can also protect your brain and fight the inflammation caused by depression. (R20)
Fatty fish contains omega- 3 fats EPA and DHA which play a key role in producing anti-inflammatory compounds as well as suppressing inflammation. Some of the best ones include salmon, mackerel, sardines, anchovies, and herring. The most consumed fatty fish is salmon. Salmon has a high protein content and active form of DHA and EPA. These polyunsaturated fats can attack the excess inflammation and decrease the inflammation markers. (R7, R8. R9)
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- Heart-healthy cooking oils.
Extra virgin olive oil
The extra virgin olive oil contains the healthiest fats and offers powerful anti-inflammatory benefits. It can minimize your risk of some serious health conditions like cancer and heart disease. The compound called oleocanthal in extra virgin olive oil has a remarkable impact on inflammation. Hence it can help reduce articular cartilage damage. Read more about the difference of virgin, extra virgin, filtered, and other types of cooking oil.
Apart from following this top 15 anti-inflammatory foods list, you must also avoid some foods. Avoid the consumption of processed foods like frozen meals, processed meats, fizzy drinks, as well as fast foods. These foods can greatly contribute to inflammation. The foods mentioned above can act as protective compounds that can combat inflammation and prevent the risk of several diseases and illnesses. Hence try to incorporate these top 15 Anti-Inflammatory Foods. These help in reducing inflammation in health issues like thyroid, hormonal imbalance, diabetes, stress, arthritis, as well as cardiovascular ailments.