Do you also feel redness, swelling, body pain, constant fatigue and insomnia, depression, anxiety, gastrointestinal issues and frequent infections? It might be due to inflammation.
Inflammation is a natural process of the body’s immune system that helps in healing and repair. White blood cells release chemicals during inflammation to defend your body from external invaders. As a result, the region of injury or infection receives increased blood flow. However, chronic inflammation can lead to various health problems.
What are the foods that fight inflammation? Keep scrolling to find out!
Table Of Contents
- Common Causes Of Inflammation
- What Are The Types Of Inflammation?
- Top 11 Amazing Foods That Fight Inflammation
- The Final Say
Common Causes Of Inflammation
There are various factors that can lead to inflammation
- Stress
- Pollution
- Unhealthy diet.
- Chronic diseases(as an after-effect)
- Repeated acute diseases
- Certain medications
- Exposure to irritants or foreign substances that your body finds difficult to remove
Related Blog: How Does Your Diet Affect Your Lifestyle?
Additionally, certain foods can cause or worsen inflammation. These foods include
- Sugar
- Refined carbohydrates
- Alcohol
- Processed meats
- Trans fats
What Are The Types Of Inflammation?
There are two types of inflammation
- Acute inflammation
It is reacting to an immediate physical injury, like cutting your finger. Your body sends inflammation cells to the wound to speed up healing. The healing process is launched by these cells.
- Chronic inflammation
Your body releases inflammation-causing cells even when there is no external threat. For instance, in rheumatoid arthritis, inflammatory cells and substances target the joint tissues, causing an irregular inflammation that can seriously harm joints and result in pain and deformities.
Chronic inflammation leads to the occurrence of multiple diseases, including:
- Alzheimer’s disease
- Asthma
- Cancer
- Heart disease
- Rheumatoid arthritis (RA) and ankylosing spondylitis (AS)
- Type 2 diabetes
Top 11 Amazing Foods That Fight Inflammation
Inflammation can cause life-threatening diseases. Fortunately, certain foods can help to reduce inflammation in the body and promote overall health.
Here are the top 11 non-inflammatory foods
- Leafy Green
Leafy greens such as spinach, broccoli, and collard greens are rich sources of vitamins and minerals that reduce inflammation. In addition, they contain antioxidants like vitamins C and E, beta-carotene, and flavonoids.
They help to neutralise free radicals that cause inflammation. Also, leafy greens are fibre-rich, promoting healthy digestion and reducing gut inflammation.
- Soybean Oil
Soybean oil contains a large amount of omega-3 fatty acids in each serving. Omega-3 fatty acids have been linked to several health benefits and are integral to heart health. In addition, omega-3 fatty acids are especially helpful in reducing inflammation.
- Berries
Berries like strawberries, blueberries, and raspberries are packed with antioxidants that help to reduce inflammation. They contain anthocyanins, which have been shown to reduce inflammation in the body.
Berries are also rich in vitamin C, which helps to boost the immune system and reduces inflammation.
- Fatty Fish
Fatty fish, including salmon, sardines, and mackerel, are rich in omega-3 fatty acids. Omega-3s help to reduce inflammation in the body by blocking the production of inflammatory cytokines.
Also, fatty fish is a good source of vitamin D, which has been proven to reduce inflammation in the body.
- Turmeric
Historically, traditional medicine has been using turmeric to reduce inflammation. It contains curcumin, which has anti-inflammatory properties. Curcumin helps to reduce inflammation by blocking the production of inflammatory cytokines. Turmeric can be added to food or taken as a supplement.
- Nuts
Nuts such as almonds, walnuts, and pistachios are rich in antioxidants and healthy fats, which help to reduce inflammation in the body. They are a good source of fibre, promoting healthy digestion and reducing gut inflammation.
- Olive Oil
Olive oil is considered a healthy fat containing anti-inflammatory properties. It has oleocanthal, which reduces inflammation in the body. Additionally, olive oil is rich in antioxidants, which help to neutralise free radicals that cause inflammation.
- Ginger
Ginger is a root used for centuries in traditional medicine to reduce inflammation. It contains gingerols and shogaols, which are considered anti-inflammatory foods. Ginger can be added to food or taken as a supplement.
- Garlic
Garlic is a bulb used in almost every household. The presence of allicin gives it anti-inflammatory properties. Garlic can be added to food or taken as a supplement.
- Tomatoes
Tomatoes are a good source of antioxidants, including lycopene, which reduces inflammation in the body. Additionally, tomatoes are a good vitamin C source, which helps boost the immune system and reduce inflammation.
- Whole grains
Whole grains like oats, quinoa, and brown rice contain fibre, which has anti-inflammatory effects on the body. Whole-grain foods assist in controlling the level of cholesterol, weight and blood pressure. Also, they aid in lowering the chance of conditions like diabetes, heart disease, and others.
The Final Say
Chronic inflammation can result in various health problems, including heart disease, cancer, and autoimmune disorders. However, including anti-inflammatory foods can help reduce chronic inflammation and improve overall health.
Focus on whole, nutrient-dense foods containing a variety of vegetables and fruits, whole grains, and healthy fats. Support your body’s natural defences against inflammation through your everyday diet. And stay healthy!
Note- While these foods can help reduce inflammation, they should not replace medical treatment if you have a condition that requires it. Additionally, some foods may have an inflammatory effect on specific individuals, so you must listen to your body and consult a healthcare professional if you have any concerns.