Anti-inflammatory foods help your body defend itself from infection and injury. This is because chronic inflammation can lead to weight gain and disease.
However, studies show that some foods can fight inflammation.
Here are 13 anti-inflammatory foods.
1. Berries
Berries are small fruits that are packed with fibre, vitamins, and minerals. Although dozens of varieties exist, some of the most common include:
- Strawberries
- Blueberries
- Raspberries
- Blackberrie
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.
Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.
Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity, and reduce your risk of heart disease.
2. Fatty fish
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
- Salmon
- Sardines
- Herring
- Mackerel
- Anchovies
Fatty fish contains EPA ( Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease
Your body metabolises these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects.
3. Broccoli
Broccoli is extremely nutritious. It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.
Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
4. Avocados
This food is packed with potassium, magnesium, fibre, and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to reduced cancer risk
5. Green tea
You’ve probably heard that green tea is one of the healthiest beverages you can drink.
It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells
6. Peppers
Bell peppers and chilli peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects
Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease
Chilli peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier ageing.
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7. Mushrooms
While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms, and shiitake. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection.
Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential.
8. Grapes
Grapes contain anthocyanins, which reduce inflammation.
In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.
Several plant compounds in grapes, such as resveratrol, can reduce inflammation. They may also reduce your risk of several diseases.
9. Turmeric
This is a spice with a strong, earthy flavour that’s often used in curries and other Indian dishes. Turmeric has received a lot of attention for its content of curcumin, a powerful anti-inflammatory nutrient.
It reduces inflammation related to arthritis, diabetes, and other diseases.
10. Extra virgin olive oil
Extra virgin olive oil is one of the healthiest fats you can eat.
Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions.
The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen.
11. Dark chocolate and cocoa
Dark chocolate is delicious, rich, and satisfying.
It’s also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier ageing.
Flavanols are responsible for chocolate’s anti-inflammatory effects and keep the endothelial cells that line your arteries healthy.
12. Tomatoes
The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium, and lycopene; an antioxidant with impressive anti-inflammatory properties
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer
Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.
13. Cherries
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation
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