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| Fuel your body with vibrant, anti-inflammatory foods. Photo: freepik |
Current studies establish the accuracy of German philosopher Ludwig Feuerbach’s quote, “Man is what he eats.” It is now well-established that eating habits directly influence physical and mental health. An unhealthy diet can increase the risk of many chronic diseases. Also, poor dietary choices can cause inflammation in the body. Chronic inflammation can lead to deadly diseases like cancer, diabetes, arthritis, Alzheimer's, and depression. We can reduce the risk of these diseases to a great extent by changing our eating habits to an anti-inflammatory diet.
Read More: 7 Anti-Inflammatory Foods to Eat Every Day
What is inflammation?
Inflammation is a biological response of the body's immune system to various noxious stimuli. It acts as a defense mechanism to protect the body from infection, allergens, toxic chemicals, or injury. However, inflammation that occurs without any injury or stimuli can damage the healthy organs of your body.
Unhealthy foods like fast foods and processed meats can cause chronic inflammation. Fortunately, what is poison can also be medicine. So, we can fight inflammation caused by unhealthy foods with healthy diets. Here is a list of foods that can alleviate chronic inflammation.
Berries
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| Sweet, juicy, and packed with antioxidants, berries are your tasty weapon against inflammation. Photo: jcstudio, freepik |
Berries like strawberries, blackberries, blueberries, and cranberries carry antioxidant and anti-inflammatory properties. A cup of berries in your daily diet can lower the risk of chronic diseases like Alzheimer's and diabetes. Also, these fruits contain high levels of vitamins and minerals that boost your body's immune system.
Citrus fruits
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| Bright, tangy citrus fruits can help keep inflammation and health issues at bay. Photo: azerbaijan_stockers, freepik |
The best-known citrus fruits are orange, lemon, grapefruit, pomelo, and many other hybrids and varieties. Citrus fruits are not only rich in vitamins and plant compounds; they also contain a lot of fiber. Fiber and vitamins are essential for reducing inflammation. Regular consumption of citrus fruits keeps your skin plump, bones strong, and inflammation under control.
Olive oil
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| Olive oil isn’t just for cooking—it’s a health booster that fights inflammation too! Photo: freepik |
Olive oil has been used since ancient times in cooking and skin care because of its antioxidant properties. Oleocanthal present in olive oil acts as an anti-inflammatory drug. Adding olive oil to your daily cooking reduces your risk of chronic diseases such as cancer, heart disease, arthritis, and type 2 diabetes.
Fatty fish
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| Fatty fish like salmon and tuna are full of omega-3s to keep your body feeling its best. Photo: mdjaff, freepik |
Oily fish is as nutritious as it is tasty. Fatty fish like salmon, tuna, and mackerel are rich sources of omega-3 fatty acids. Oily fish is considered the main source of omega-3 fatty acids. Omega-3 reduces triglycerides in blood and lowers blood pressure. It lowers the risk of arthritis and hypertension. Consuming 3 to 6 ounces of fatty fish per day alleviates inflammation in the body.
Whole grains
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| Whole grains are hearty and healthy, helping to keep your gut happy and inflammation low. Photo: freepik |
Whole grains, like oats, quinoa, brown rice, barley, popcorn, and buckwheat, have a huge amount of dietary fiber, which is believed to reduce inflammation. Also, whole grains boost immunity by maintaining the balance of your gut microbiome. Whole grains contain antioxidants that help prevent cancer. Vitamin B, present in whole grain foods, protects cells from damage.
Beans and legumes
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| Beans and legumes are small but mighty when it comes to fighting inflammation. Photo: wirestock, freepik |
Beans and legumes are among the anti-inflammatory foods. They contain protein and fiber that help reduce inflammation. Recent research has found that bioactive compounds like saponins, peptides, and polyphenols in legumes act as antioxidants and anti-inflammatory agents. Try adding beans to your salad or dips, whether it's kidney beans, garbanzo beans, or pinto beans.
Turmeric
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| Adding turmeric to your meals can spice things up and help ease inflammation. Photo: jigsawstocker, freepik |
Those struggling with inflammation should add a little turmeric to their daily diet. Many studies have shown that turmeric is as effective in reducing inflammation as ibuprofen. Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties. However, the amount of curcumin in turmeric is not easily absorbed. So take turmeric along with some black pepper. Piperine present in black pepper helps curcumin absorption.
Nuts and seeds
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| Snacking on nuts and seeds is a simple way to fight inflammation every day. Photo: rawpixel, freepik |
If you want to avoid inflammation, consume as many nuts and seeds as possible. Almonds, hazelnuts, walnuts, and cashew nuts contain a large amount of alpha-linolenic acid. It is a type of omega-3 fatty acid that helps combat inflammation. Nuts also contain vitamin E, magnesium, and l-arginine, which regulate inflammation. Among the seeds, sunflower and sweet pumpkin seeds are very beneficial. These are superfoods full of vitamins and minerals. These seeds contain magnesium and antioxidants that protect the heart by reducing inflammation.
Green tea
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| A cup of green tea is a soothing way to keep inflammation and stress in check. Photo: jcomp, freepik |
Green tea contains catechins, an antioxidant that helps reduce chronic inflammation. Besides, green tea is effective against heart disease, obesity, diabetes, arthritis, and many other chronic diseases. Also, caffeine and l-theanine present in green tea can boost your brain function. Apart from this, drinking green tea on a daily basis can reduce stress levels.
Dark chocolate
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| Yes, dark chocolate is delicious and it can actually help reduce inflammation too! Photo: freepik |
Many studies have shown that dark chocolate helps reduce inflammation. Flavonoids, polyphenols, and theobromine present in it act as anti-inflammatory compounds. Dark chocolate contains more cocoa than commercial milk chocolate. Regular consumption of dark chocolate improves blood flow and reduces bad cholesterol. Besides, eating dark chocolate increases the anti-inflammatory activity by influencing the gut microbiome.
Read More: 6 Drinks That Will Reduce Inflammation, According To Science
Putting the mentioned foods in your daily diet can greatly reduce the severity of inflammation. Besides, regular exercise, uninterrupted sleep, and a stress-free lifestyle will give you a healthy and beautiful life.
