Inflammation can be beneficial or detrimental. On the one hand, it assists in the body’s defense against infection and injury. Conversely, chronic inflammation may induce illness.
Stress, low activity levels, and substances that induce inflammation can further exacerbate this risk. Therefore, we strongly advise individuals to consume nutrients that can aid in reducing inflammation.
Top anti-inflammatory foods
1. Fatty fish
Fatty fish are an excellent source of protein, as are the long-chain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Despite the fact that omega-3 fatty acids are present in all forms of fish, these fatty fish are among the most beneficial sources.
- Salmon
- Sardines
- Herring
- Mackerel
- Anchovies
EPA and DHA reduce inflammation, which could otherwise lead to conditions like:
- Metabolic syndrome
- Mardiovascular disease
- Renal disease,
- Diabetes
Your body converts these fatty acids into compounds known as resolvins and protectins, which have anti-inflammatory properties.
Research has demonstrated that individuals who consume salmon or EPA and DHA supplements exhibit decreases in the inflammatory marker C-reactive protein (CRP).
Nevertheless, in a single study, individuals with an irregular heartbeat who consumed EPA and DHA on a daily basis did not exhibit any difference in inflammatory markers when compared to those who received a placebo.
2. Berries
Berries are diminutive fruits that are abundant in minerals, vitamins, and fiber.
There are numerous varieties.
- Blueberries
- Strawberries
- Blackberries
- Raspberries
Anthocyanins are antioxidants that are present in berries. These compounds possess anti-inflammatory properties that may mitigate your disease risk.
According to a 2018 research review, phytochemicals present in berries may be able to impede cancer development and progression. Although additional research is required, it may be beneficial to immunotherapy.
The body naturally produces NK cells, which are crucial for the immune system’s correct operation.
Adults with excess weight who consumed strawberries showed lower levels of specific inflammatory markers linked to heart disease than those who did not.
3. Mushrooms
Only a small number of the thousands of different kinds of mushrooms that exist in the world are both edible and professionally grown.
Some of these are shiitake mushrooms, portobello mushrooms, and truffles. They are full of selenium, copper, and all the B vitamins, and they are very low in calories. They also have phenols and other antioxidants that help against inflammation.
4. Green tea
You may have heard that green tea, especially matcha green tea, is very good for you.
Green tea drinkers are less likely to get heart disease, cancer, Alzheimer’s disease, obesity, and other health problems, according to research.
Epigallocatechin-3-gallate (EGCG), a chemical, provides many of its health benefits by fighting free radicals and inflammation.
EGCG prevents inflammation by reducing the production of pro-inflammatory cytokines and the damage to the fatty acids in your cells.
5. Broccoli
Broccoli is very good for you. It’s a cruciferous vegetable, which means it has a lot of cruciferous parts.
Researchers have found that people who eat a lot of cruciferous veggies are less likely to get heart disease and cancer.
This may be related to the fact that the vitamins they contain help reduce inflammation.
Broccoli contains large amounts of sulforaphane, an antioxidant. It reduces inflammation by lowering the levels of cytokines and nuclear factor kappa B (NF-κB), which are chemicals that cause inflammation in your body.
6. Tomatoes
Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant with powerful anti-inflammatory properties.
Lycopene may be especially useful in lowering pro-inflammatory chemicals linked to several types of cancer.
Cooking tomatoes in olive oil helps you absorb more of their lycopene content.
This is due to the fact that lycopene is a carotenoid, which means it is better absorbed when combined with fat.
7. Turmeric
Indian curries and other dishes frequently use the spice turmeric because of its warm, earthy flavor.
A lot of people are interested in it because it contains curcumin, which is a strong anti-inflammatory ingredient.
Turmeric has been shown to lower inflammation caused by arthritis, diabetes, and other illnesses.
In one study, people with metabolic syndrome took 1 gram of curcumin every day along with piperine from black pepper. Their bodies showed a significant decrease in the inflammation marker CRP.
It might be hard to get enough curcumin from turmeric by itself to see a difference. It might work much better to take pills with isolated curcumin.
Curcumin pills often contain piperine because it can improve the body’s absorption of curcumin by 2,000%.
We need to do more studies to find out how the amount of turmeric affects markers of inflammation.
The bottom line
Even small amounts of inflammation that last for a long time can cause illness.
Eat a lot of different tasty, antioxidant-rich foods to help keep inflammation under control. Eating foods that are as close to their natural state as possible and picking a range of brightly colored foods can help your body get more nutrients that fight inflammation.
Some foods that can help lower inflammation and lower your chance of getting sick are peppers, dark chocolate, fish, and extra virgin olive oil.
