Inflammation can be both good and bad for your health. It can either be your body's response to fight infection and injury or can be a reason for weight gain and other autoimmune diseases.
Inflammation plays a role in the healing process of the cells and tissues. Whenever our body detects a foreign pathogen, it launches a biological response to get rid of them, before they attack any organ and cause harm.
This leads to inflammation in the body or the area from where the germs or bacteria enters our system. But in some cases, our body mistakenly perceives its cells or tissues as harmful, mostly due to a low level of immunity. This malfunction can lead to persistent or recurrent inflammation leading to autoimmune diseases and metabolic syndromes like type 2 diabetes, heart disease, and obesity. There are several ways to manage inflammation in the body and one of the easiest is by adding anti-inflammatory foods to your diet. Anti-inflammatory foods are rich in omega-3 fatty acids, lean protein, healthful fats, and spices. Here we have listed common anti-inflammatory foods that you can include in your diet.
Berries
All kinds of berries-strawberries, blueberries, raspberries or blackberries, have anti-inflammatory properties. Berries are packed with antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may help your body produce natural killer cells (NK cells) and keep you safe from chronic health conditions. Two different studies carried out to evaluate the impact of adding berries in the diet on the inflammation level in the body indicates that those who consumed blueberries every day produced significantly more NK cells as compared to others and those who consumed strawberries had lower levels of certain inflammatory markers linked with heart disease
Fatty fish
It won't be wrong to call fish a superfood. It is one of the healthiest foods you can add to your plate. Rich in protein and long-chain omega-3 fatty acids EPA and DHA, fish can help to protect you from various auto-immune and metabolic diseases. Our body metabolizes the fatty acids present in the fatty fish into compounds called resolvins and protectins, which have anti-inflammatory effects. For good health try to eat fish at least twice a week. Salmon, sardines and mackerel are some of the best sources of fatty acids.
Cruciferous vegetable
Broccoli, cabbage, cauliflower, and kale, all belong to the mustard family (Brassicaceae). Commonly known as cruciferous vegetables, these green vegetables are loaded with great nutrients like folate, vitamin K, and fiber. Besides, it also contains antioxidants that may have anti-inflammatory effects on the body. Research has shown that eating cruciferous vegetables can decrease the risk of heart disease and cancer.
Green tea
The famous tea which is known for its anti-oxidant and anti-inflammatory properties can be another great addition to the list. Sipping green tea every day can not only help to lose weight but can also reduce inflammation in the body. It is one of the healthiest beverages you can drink to protect yourself from heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. The potential benefits of green tea is basically due to a substance called epigallocatechin-3-gallate (EGCG).
Tomatoes
Eating healthy does not have to be expensive. Sometimes even common foods present in your pantry can help you protect your diseases, provided you eat them in the right way. Tomatoes are commonly used to prepare curries in Indian households, but only a few people know how nutritious it is. The red fruit is high in vitamin C, potassium, and lycopene, which has an antioxidant with powerful anti-inflammatory properties. This compound can reduce pro-inflammatory compounds that are often linked with different kinds of cancer.
Olive oil and coconut oil
Healthy sources of fat like olive oil and coconut oil also possess some anti-inflammatory properties. Use can add both of them to your diet depending on the kind of dish you are preparing. Olive oil is an important part of the Mediterranean diet, which is considered the healthiest diet of all. It is even linked with reducing the risk of heart disease, brain cancer, and other serious health conditions. Adding coconut oil to the diet may reduce markers of oxidative stress and inflammation. Virgin coconut oil and virgin olive oil contains the highest amount of antioxidants.
Turmeric
The yellow spice added in most Indian food is known for its powerful anti-inflammatory and anti-bacterial properties. It can reduce the inflammation caused due to arthritis, diabetes, and metabolic and auto-immune diseases. The potential benefits of turmeric are due to the presence of a compound called curcumin. Combining curcumin with piperine (a compound found in black pepper) can boost curcumin absorption by 2,000 per cent. But it is hard to get enough curcumin from the turmeric powder, so most people opt for curcumin supplement. If you too want to add curcumin supplement to your diet, consult your doctor.
Pepper
When you talk about anti-inflammatory foods, it is hard to miss bell peppers and chili peppers. Two of them are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects and can help to improve your health in more than one way. Bell peppers are packed with an antioxidant called quercetin, which is believed to reduce a marker of oxidative damage in people suffering from sarcoidosis, while chilli peppers contain sinapic acid and ferulic acid that may reduce inflammation and slow down ageing.
Dark chocolate and cocoa
Dark chocolate and cocoa are also packed with antioxidants that reduce inflammation. They are even a rich source of zinc that may help to boost immunity. Chocolate contains flavanols, a compound that has anti-inflammatory effects and keeps the lining of your arteries healthy. Whenever buying chocolate make sure it contains at least 70 per cent cocoa to reap the benefits of its anti-inflammatory properties.
Nuts
A handful of nuts and seeds can be a good source of protein and omega-3 fatty acids. Nuts also contain monounsaturated and polyunsaturated fats that may help to reduce inflammation and reduce the risk of heart disease. Almonds, walnuts, cashews all are the healthiest nuts to snack on.
Also see: Where Do You Lose Weight First
