Inflammation is a natural response to injury, infection, or irritation of the body’s tissues and organs. It is an important part of our immune system that helps us fight off harmful bacteria and viruses. However, when inflammation goes too far it can cause pain, swelling, redness, heat, and loss of function in the affected area.
Chronic inflammation has been linked to many diseases including heart disease, diabetes, arthritis, and cancer. Foods rich in anti-inflammatory nutrients are often recommended for people with chronic inflammation.
Health risks of inflammatory foods
Inflammatory foods are those high in calories and sugar, such as sodas, processed meats, fried food, and white bread. They cause inflammation in our bodies, leading to weight gain and chronic disease.
Studies show that people who consume diets rich in these types of foods tend to weigh more and have higher blood pressure, cholesterol levels, and risk of diabetes.
In addition, some foods cause inflammation, including red meat, eggs, dairy products, and certain grains. These foods contain compounds called proinflammatory nutrients, which include saturated fat, trans fats, and omega-6 fatty acids.
Risks of Chronic Inflammation
Chronic inflammation is one of the most common health problems in modern society. While it does not always cause symptoms, it can lead to serious conditions such as heart disease, diabetes, cancer, arthritis, obesity, depression, and Alzheimer’s disease.
Inflammation occurs whenever there is damage to our tissues or organs. This includes normal wear and tear, injuries caused during sports activities, infections, and autoimmune diseases like rheumatoid arthritis.
The body responds to inflammation by releasing chemicals called cytokines into the bloodstream. These molecules are involved in many processes within the body including cell growth, immune response, and blood clotting. However, too much of this activity can be harmful.
A healthy diet is important for reducing chronic inflammation. Omega 3 fatty acids found in fish oil, nuts, and seeds are known to lower levels of proinflammatory cytokines. Other foods high in anti-inflammatory nutrients include broccoli, spinach, kale, avocado, and tomatoes. On the flip side, some foods can actually raise inflammation levels. These include trans fats, sugar, alcohol, and red meat.
Benefits of anti-inflammatory foods
Inflammatory diseases such as rheumatoid arthritis cause pain and swelling in joints. Inflammation is caused by immune system cells called macrophages that release chemicals into damaged tissue. If the inflammation continues over time, it can lead to joint damage and even disability.
Antioxidants and polyphenols found in fruits and vegetables help reduce inflammation. Berries, coffee, and walnut contain powerful antioxidants and polyphenols that have been shown to reduce inflammation.
Other foods high in antioxidants and polyphenol include blueberries, broccoli, kale, mushrooms, onions, peppers, spinach, tomatoes, and watermelon.
Foods That Reduce Inflammation
Beans are one of the most versatile vegetables around. They come in many different varieties, including black beans, kidney beans, pinto beans, white beans, garbanzo beans, etc. All types of beans are great sources of fiber, protein, iron, folate, and potassium. But did you know that they also contain antioxidants?
Antioxidants are nutrients that protect cells against damage caused by free radicals. Free radicals are unstable molecules that cause cell damage. Eating beans regularly can help prevent cancer, heart disease, diabetes, arthritis, and even Alzheimer’s disease.
Broccoli contains sulforaphane, a compound that helps fight inflammation. Sulforaphane is found in broccoli, Brussels sprouts, kale, cauliflower, cabbage, collard greens, mustard greens, radishes, peppers, and watercress.
Studies show that people who ate broccoli three times per week had lower levels of inflammatory markers in their blood compared to those who didn’t eat broccoli.
Berries are packed full of vitamins and minerals such as vitamins A, B6, E, K, magnesium, manganese, phosphorus, potassium, calcium, copper, zinc, and selenium. Berries are also rich in phytochemicals, which are plant compounds that give fruits and veggies antioxidant properties.
Phytochemicals help fight oxidative stress, which leads to inflammation. Oxidative stress occurs when there isn’t enough oxygen in the body. This causes the immune system to produce extra free radicals. Free radicals harm cells and DNA, causing aging and diseases such as cancer.
4. Fatty fish
Fatty fish are rich in Omega 3 fatty acids. They also contain other nutrients such as Vitamin A, Zinc, Selenium, Iodine, Iron, Calcium, Magnesium, Potassium, Phosphorus, Copper, Manganese, Molybdenum, Fluoride, and many others. These nutrients work together to help keep you healthy and prevent chronic disease.
Avocados contain many nutrients that help keep us healthy. They’re rich in antioxidants, which fight off free radicals and prevent cancer. And eating one a day could lower your chance of getting Type 2 diabetes.
5. Green tea
Green tea contains antioxidants that help combat diseases such as cancer and heart disease. In addition, drinking green tea helps reduce stress, improves sleep quality, and boosts metabolism. Green tea is very healthy, and it is good for your body.
Bell peppers and chili peppers are loaded with vitamin A, vitamin C, fiber, potassium, folate, magnesium, copper, manganese, iron, calcium, phosphorus, niacin, riboflavin, thiamine, zinc, and vitamin B6. Some studies even show that eating bell peppers could reduce the risk of developing certain types of cancers.
Peppers are one of the most versatile vegetables around. You can use them raw, cooked, sliced, diced, stuffed, grilled, roasted, sautéed, pickled, baked, or used as a condiment. There are many different varieties of peppers, including sweet bell peppers, hot jalapenos, poblano chilis, cayennes, serranos, habaneros, etc.
Mushrooms are a great source of fiber, protein, minerals, and vitamins. They are good for digestion, heart health, and reducing stress levels. However, cooking mushrooms decreases their nutritional value. A cup of cooked mushrooms contains about 3 grams of fiber, 5 grams of protein, 2 milligrams of vitamin D, and 10 micrograms of selenium.
Grapes are rich in antioxidant resveratrol, a compound found in red wine that has been linked to reducing risk factors associated with cardiovascular diseases such as high blood pressure, diabetes, and obesity. In addition, grapes contain dietary fibers, vitamin C, potassium, iron, magnesium, phosphorus, copper, manganese, zinc, niacin, riboflavin, thiamine, folate, pantothenic acid, biotin, and selenium.
9. Extra virgin olive oil
Extra virgin olive oil is good news for your health. A study published in the journal Nutrients found that people who consumed extra virgin olive oil had lower inflammatory markers compared to those who didn’t consume it. This suggests that extra virgin olive oil could help prevent heart disease, diabetes, Alzheimer’s disease, and cancer.
The study included over 200 adults aged 18 to 75 who participated in the Mediterranean Diet Study. Participants reported what they ate every day for one week. They also answered questions about how often they drank alcohol and smoked cigarettes. Researchers measured participants’ blood samples to determine the number of certain substances associated with inflammation.
Researchers discovered that people who consumed extra-virgin olive oil had lower levels of CRP, IL-6, TNF-alpha, and PAI-1. These are markers that indicate inflammation. People who consumed less than 2 tablespoons of extra-virgin olive oils per day had higher levels of these inflammatory markers. Those who consumed 4 to 8 tablespoons had moderate amounts, while those who consumed 9 to 11 tablespoons had low levels.
10. Dark chocolate and cocoa
Dark chocolate is very good for us. Chocolate contains flavanols, which are antioxidants that help protect against heart disease and stroke. They also improve blood flow, lower cholesterol levels, reduce inflammation, and even fight cancer. In fact, studies show that people who eat moderate amounts of chocolate every day live longer than those who don’t.
But what about the caffeine found in dark chocolate? Well, it doesn’t seem to affect our brains as coffee does. And while there isn’t much evidence linking dark chocolate consumption to weight loss, some research suggests that eating small portions of high-quality chocolate could promote healthy habits.
But how do we know whether a bar of chocolate is really worth buying? A few things to look out for include the percentage of cocoa used, the type of cocoa beans used, and the amount of sugar added. Look for bars that contain 70 percent cacao or above; cocoa butter rather than vegetable oil; no hydrogenated fats; and low amounts of added sugars. And remember, moderation is key—don’t go overboard.
We all want to be healthier, but sometimes it can feel like an impossible task. It takes time, effort, and commitment to make changes that will benefit you long term. But if you follow these 10 foods that reduce inflammation, you’ll start feeling better right away.
Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.