12 Foods to Fight Inflammation
Your ultimate guide to foods that can help to fight chronic inflammation.
Inflammation is our body’s natural mechanism to fight against infections and diseases. Normally, this is short-term and will subside after the infection is cleared off. Sometimes, in some specific conditions like obesity, metabolic syndrome, high levels of stress, autoimmune diseases, smoking, alcohol abuse, and some chronic infections, our body is put into a long-term inflammatory state.
This state of chronic inflammation deteriorates health and leads to several serious diseases. Fortunately, several foods can help to fight chronic inflammation. Here, in this article, we will see 12 such strong anti-inflammatory foods. So let us begin!
1. Honey
Our body develops inflammation through the production of several inflammatory markers and cytokines. Regular consumption of honey helps to suppress the production of these inflammation producers.
It is better to consume raw honey especially raw manuka honey than pasteurized ones for reducing inflammation. Manuka honey has several fold higher antioxidant and anti-inflammatory properties and thus proves to be much more beneficial than normal honey. It’s a superfood supplement.
2. Berries
Berries are very powerful superfoods loaded with several essential vitamins, minerals, phytonutrients, and antioxidants. Among numerous kinds of berries, blueberries, blackberries, strawberries, cranberries, and raspberries are the top picks.
These berries are often the main ingredients in super reds powder, which is a blend of some of the powerful antioxidant foods. Anthocyanins, which have strong anti-inflammatory properties, are abundant in berries.
Studies show that berries increase the natural killer cells and reduce inflammatory markers if consumed regularly, this will help the immune system to function properly thus preventing chronic inflammation.
3. Avocados
Avocados are well known for their health benefits. These contain tocopherol, carotenoids, potassium, and magnesium that enhance health. It is one of the best foods to fight inflammation. It can noticeably reduce inflammation producers like C-reactive proteins and interleukins.
Avocados are a rich source of monounsaturated fats which are proven to decrease inflammation. In a study, it was shown that avocados have so strong anti-inflammatory properties that it cancels out the inflammation-promoting nature of other foods consumed with them.
4. Turmeric
Turmeric is one of nature’s hidden gems when it comes to therapeutic properties. Studies show that turmerics’ strong anti-inflammatory activities can help with metabolic syndrome, diabetes, arthritis, and infections.
Turmeric gets all its healing properties from curcumin and its derivatives present in it. Dietary intake of turmeric won’t help, as curcumin is highly unavailable. This food to fight inflammation is better when taken as curcumin supplements, especially the ones with piperine in it. Piperine increases the bioavailability of curcumin several times.
5. Mussels
Mussels, specifically green-lipped mussels are very powerful natural antioxidants. Adequate and regular consumption of green-lipped mussels or green-lipped mussel extracts can significantly reduce leukotriene and cyclo-oxygenase, both of which are inflammation producers.
These are also rich in chondroitin sulfate and omega 3 fatty acids that are anti-inflammatory in nature. Green-lipped mussel oil is proven to be very effective in treating arthritis, diabetes, and other chronic inflammation complications.
6. Dark chocolate
This has to be your favorite one. Most of us love dark chocolates and cocoa. Let me tell you, these aren’t just luscious, these are one of the powerful foods to fight inflammation.
The flavanols and polyphenols in dark chocolates have immense anti-inflammatory properties. It reduces the activity of monocytes and neutrophils, two important factors responsible for inflammation.
7. Green leafy vegetables
It seems like green leafy vegetables can help with almost every ailment. Adequate consumption of dark greens like spinach, asparagus, kale, bok choy, lettuce, and collard greens can reduce inflammation owing to its abundance of antioxidants. This superfood supplement will help to calm inflamed tissues.
Vitamin K present in spinach and kale suppresses nuclear factors causing inflammation. It also protects against oxidative stress. Including an adequate amount of vitamin K in the diet through dietary means or through vitamin D3 and K2 supplements is essential. Taking vitamin K2 and D3 together ensures proper calcium absorption.
8. Tomatoes
Tomatoes are loaded with anti-inflammatory nutrients like vitamin C and lycopene. Lycopene can reduce the interleukins and tumor necrosis factor levels in the body, which will reduce inflammation. Lycopene also reduces the production of cytokines.
It is one of the best foods to fight inflammation, especially the one associated with cancer and arthritis. It is better to consume tomatoes cooked in oil like olive oil to avail the maximum lycopene. This is because lycopene is a fat-soluble carotenoid.
9. Nuts
Nuts like almonds, walnuts, hazelnuts, and pistachios are anti-inflammatory in nature. Almonds can reduce inflammation in the same amount as first-generation statin drugs do. Nuts get their strong anti-inflammatory properties from minerals like calcium, magnesium, zinc; antioxidants, vitamin E, and monounsaturated fats are present in them. Some nuts have a high content of alpha-linoleic acid which is yet another strong anti-inflammatory agent.
10. Olive oil
Olive oil, especially extra virgin olive oil, is packed with monounsaturated fatty acids, oleocanthal, and phenolic compounds. Refined olive oil loses some of its beneficial compounds. Oleocanthal is a very strong anti-inflammation compound having potential similar to ibuprofen or aspirin. Extra virgin oil is very helpful to reduce joint pain and inflammation in arthritis.
11. Garlic
Garlic contains functional nutrients like allicin and diallyl sulfide that helps to boost immune cells and reduce inflammatory markers like TNF-ɑ and interleukins. They also suppress inflammation-producing enzymes. Adequate intake of garlic can help to soothe the inflamed areas.
12. Fatty fishes
Fishes like salmon, sardine, tuna, and mackerels are rich in eicosapentaenoic acid and docosahexaenoic acid, which are long-chain omega 3 acids. These both help to reduce inflammation by metabolizing into resolvins and proteins inside the body. It suppresses inflammatory markers too. Fishes like salmon and krill are natural astaxanthin foods.
Nowadays, most of us are at constant risk of having chronic inflammation and thus it would be beneficial to consume the above-mentioned anti-inflammatory foods regularly.
If it’s difficult to incorporate all foods in your diet, try organic superfood powders. By following an active lifestyle and an anti-inflammatory diet you can preserve your health and stay away from chronic inflammatory diseases. Any doubts? Comment below!
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