Many people experience inflammation due to their poor eating habits or other illness linked to it. A constant intake of foods that cause inflammation may lead to higher health risks and slow down your whole bodily functions. There are many ways to treat inflammatory issues, and many people turn to different treatments. However, the ideal way to relieve the symptoms of severe inflammation is by switching to anti-inflammatory foods.
Read on, as we will share the ultimate list of foods for an anti-inflammatory diet that you should switch to for a healthier and inflammation-free lifestyle.
What is Anti Inflammatory Foods?
Anti-inflammatory foods are those foods that help reduce inflammation while providing you with essential nutrients. This diet consists of foods high in nutrition, such as whole grains, fruits, vegetables, fish, spices, and plant-based proteins. Sometimes you may feel inflammation even after eating these foods, but it’s temporary. Anti-inflammation foods are good for your health and ensure you are fit and healthy.
List of Anti Inflammatory Foods
Mentioned below is a list of anti-inflammatory foods you should include in your diet. These will not only help in reducing inflammation but also prevent any other major diseases or illnesses.
Eating an avocado every day will prevent you from inflammation and other health risks like cancer. Avocados include fiber, magnesium, and potassium. All these are very important in maintaining a healthier lifestyle and free from inflammation. Studies show that avocados help to reduce inflammation in young skin cells due to a beneficial compound in them.
If you’re a fish fan, this diet couldn’t get any easier for you. Fatty fish include omega-3 fatty acids that are very beneficial and prevent severe inflammation. Fish that are the best sources of fatty acids, making to the list of anti-inflammatory foods, are salmon, herring, mackerel, sardines, and anchovies. If you’re suffering from severe inflammation, it may be best to give up on meat and chicken for a bit and switch to fish.
Green tea is one of the most common anti-inflammatory drinks that are super effective and helps with your digestive system as well. These benefits come from the anti-inflammatory compounds and antioxidants present in green tea. The best part is that green teas also help in obesity, cancer, heart diseases, and many other conditions.
Berries are one of the healthiest fruits that include high amounts of vitamins, minerals, and fiber. You must include these compounds in your diet if you’re trying to control inflammation. Studies show that berries reduce your risk of catching ay disease due to the anti-inflammatory compounds present in it, such as anthocyanins. There are many varieties of berries out there, and you can have any, but the best and most common ones are raspberries strawberries, blueberries, cranberries, and blackberries.
Another fruit that helps in controlling inflammation is grapes. The main compound in grapes that helps eradicate inflammation is anthocyanins. These help with other major diseases as well, such as Alzheimer’s, diabetes, eye diseases and disorders, etc. A study shows that people who had heart diseases and consumed grapes experienced a notable decrease in inflammation.
Yes, for those of you who did not know, mushrooms are also excellent anti-inflammatory food. These include copper, vitamin B, and selenium that have anti-inflammatory properties. Not to mention, mushrooms also help you lose weight as they are low in calories. It is best to have raw or slightly cooked mushrooms as these are much more effective when it comes to controlling inflammation.
Vegetables are one of the best ways to control your inflammation, and broccoli is another good option. Broccoli contains antioxidants that help to control other conditions like heart diseases and cancer. Other good alternatives for broccoli are kale, cauliflower, and Brussels sprouts.
Chilli and Bell Peppers
Chili peppers and bell peppers are also perfect for dealing with inflammation as peppers have powerful anti-inflammatory effects. Peppers contain high amounts of antioxidants and vitamin C. They also include sinapic acids and are rich in quercetin.
Many studies show that a high intake of tomatoes can quickly relieve any inflammation. One study showed that drinking tomato juice daily helped in decreasing inflammatory markers in overweight women. The vital source in tomatoes that help deal with inflammation is lycopene and is very nutritious.
Dark chocolate is one of the most exciting foods that help you reduce inflammation. This is hard to resist food because who doesn’t like dark chocolate? It is best to choose dark chocolate with at least 70% of cocoa or more to reap the beneficial anti-inflammation effects. A study showed that smokers who ate flavanol-rich chocolate experienced a significant reduction in inflammation within 2 hours.
Virgin Olive Oil
Extra virgin oil is also beneficial when it comes to controlling inflammation. This oil has high levels of monounsaturated fats that come with many health benefits. It is always better to include extra virgin olive oil than using refined olive oil in your anti-inflammatory diet.
Certain spices are also beneficial for your health, and most importantly, help with inflammation. Turmeric is one of the most common spices that is famous for its remedial traits and religiously used in the eastern parts of the world. Turmeric has an anti-inflammatory compound called curcumin, which is exceptionally beneficial in relieving inflammation.
If you’re struggling with severe inflammation, you’ve got to switch to these healthier food options and include them in your diet. This is a natural and safe way to get rid of inflammation. Inflammation can get quite painful and make you uncomfortable. If you maintain your diet with these anti-inflammatory foods, you won’t have to worry about experiencing chronic inflammation or related diseases.