bowls of fruits and vegetables

7 Foods to Reduce Inflammation

How to Reduce Inflammation?

Inflammation can be good and bad both.

On one hand, it helps your body shield itself against infections and injuries. On the other hand, chronic inflammation can cause certain diseases.

Stress, fewer activity levels, and foods that lead to inflammation can make this risk even higher.

However, some foods can help decrease chronic inflammation.

Causes of Inflammation

Certain lifestyle factors can promote inflammation.

Consuming high content of sugar and high-fructose corn syrup is especially harmful. It can cause insulin resistance, diabetes, and obesity.

Scientists have also assumed that intaking a lot of refined carbs, such as white bread, may lead to inflammation, insulin resistance, and obesity.

Consuming processed and packaged foods that contain trans fats have been linked to alleviating inflammation and damaging the endothelial cells lining your arteries.

Vegetable oils used in various processed foods are another possible culprit behind this. Regular intake may result in an imbalance of omega-6 to omega-3 fatty acids, which also may promote inflammation.

Uncontrolled intake of processed meat and alcohol can also have inflammatory effects on your body.

An inactive lifestyle that includes a lot of sitting is a huge non-dietary factor that can cause inflammation.

7 Foods to Reduce Inflammation

Here are 7 anti-inflammatory foods:

Berries

Berries are small fruits that are loaded with fibre, vitamins, and minerals. There are dozens of varieties of berries that exist. Some of the most common are:

  • strawberries
  • blueberries
  • raspberries
  • blackberries

Berries contain antioxidants called anthocyanins and these compounds have anti-inflammatory effects that may minimize your risk of disease.

Your body naturally produces Natural killer cells, and they help to keep the functioning of the immune system properly.

In a study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers linked with heart disease than those who didn’t eat strawberries.

Avocados

Avocados are a rich source of potassium, magnesium, fibre, and heart-healthy monounsaturated fats.

They also contain carotenoids and tocopherols, which are associated with a reduced risk of cancer.

Additionally, one compound in avocados may lessen inflammation in newly forming skin cells.

Green tea

Research has found that drinking green tea is linked with a reduced risk of heart disease, cancer, Alzheimer’s disease, obesity, and several other conditions.

Many of its advantages are because of its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).

EGCG inhibits inflammation by minimizing pro-inflammatory cytokine production and damage to the fatty acids in your cells.

Turmeric

Turmeric is a spice often used in curries and other Indian dishes. It contains curcumin which is a very powerful anti-inflammatory compound.

Research has shown that turmeric minimizes inflammation which can be related to arthritis, diabetes, and other diseases.

It may be difficult to get enough curcumin from turmeric alone to feel a noticeable effect on the body. Curcumin supplements are often incorporated with piperine, which can enhance curcumin absorption by 2,000%.

Extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats which is rich in monounsaturated fats and a staple in the Mediterranean diet, which provides several health benefits.

Studies link extra virgin olive oil to a minimized risk of heart disease, brain cancer, and other serious health ailments.

The effect of oleocanthal which is an antioxidant found in olive oil has been compared to anti-inflammatory drugs like ibuprofen.

Remember that extra virgin olive oil has more anti-inflammatory benefits than refined olive oils do.

Dark chocolate and cocoa

They are packed with antioxidants that help minimize the inflammation which may reduce your risk of disease and have healthier ageing.

Flavanols are responsible for chocolate’s anti-inflammatory effects and help keep the endothelial cells which are liable to line your arteries healthy.

A greater percentage of cocoa content is even better to reap the anti-inflammatory benefits of chocolate.

Tomatoes

Tomatoes are a rich source of vitamin C, potassium, and lycopene, an antioxidant with amazing anti-inflammatory properties.

Lycopene particularly may be very beneficial for reducing pro-inflammatory compounds related to various types of cancer.

Cooking tomatoes in olive oil can help you absorb more of the lycopene content of it as lycopene is a carotenoid, a nutrient that’s absorbed better with a source of fat.

Some examples of foods that have been associated to increase levels of inflammation

  • Processed foods: potato chips and fast food
  • Refined carbs: white bread, white rice, crackers, and biscuits
  • Fried foods: french fries, fried chicken and fish, and mozzarella sticks
  • Sugar-sweetened beverages: soda, sweet tea and coffee, and sports drinks
  • Processed meats: bacon, ham, and hot dogs
  • Trans fats: shortening and margarine

Bear in mind that it’s completely healthy to eat these foods occasionally. Just try to make sure that you follow a well-balanced diet based on whole foods, including lots of fruits and vegetables. It’s best to pick the foods that are minimally processed.

Take Away

Even low levels of inflammation on a persistent basis can cause disease.

Keep your inflammation in check by opting for a wide variety of nutritious and antioxidant-rich foods.

The foods listed above are some of the best foods that can help you lower inflammation and reduce your chances of illness.