They're nature's original desserts. And naturally sweet fruits are essential in protecting our bodies from disease.
Eating at least one-and-a-half to two cups of diverse fruits every day can boost antioxidant activity. Fruits are particularly abundant in anti-inflammatory compounds, which are important in protecting our bodies from heart disease, diabetes, and certain forms of cancer and bowel disease.
How to get enough healthful fruits in your diet? One strategy is to eat with the seasons, choosing grapes and stone fruits in the summer, apples and pears in the fall, persimmons and pomegranates in the winter, and citrus and cherries in the spring.
While all fruits tend to be rich in disease-protective nutrients, some have received particular attention in the nutrition world for their anti-inflammatory benefits.
Berries.From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes.
Apples.Maybe it's true what they say about an apple a day. A study of nearly 35,000 women, found that consumption of this fruit — along with its relative, pears — was linked with a lower risk of death from heart disease. The star components of apples — fiber, vitamin C, pectin, and polyphenols — have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut.
Stone fruits.Cherries, peaches, apricots, and plums are all examples of stone fruits. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. For example, cherries have garnered the lion's share of the research among stone fruits. Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits.
Citrus.Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects.
Pomegranates.Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol. These nutrients may be behind the potential benefits of eating pomegranates.
Grapes.These succulent fruits are bursting with fiber, vitamins C and K, and powerful phytochemicals.
Image:Kwangmoozaa/Getty Images
FAQs
Anti-inflammatory foods
What fruit is the best anti-inflammatory? ›
Protect yourself from the damage of chronic inflammation.
- Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. ...
- Apples. ...
- Stone fruits. ...
- Citrus. ...
- Pomegranates. ...
- Grapes. ...
- Image: Kwangmoozaa/Getty Images.
Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains. What meat is anti-inflammatory? The Mediterranean diet includes anti-inflammatory omega-3 rich fatty fish.
What is the strongest natural anti-inflammatory? ›
- Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
- Curcumin. ...
- S-adenosylmethionine. ...
- Zinc. ...
- Green tea. ...
- Frankincense. ...
- Capsaicin. ...
- Cat's claw.
To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. "To these, many people add herbs and spices like cinnamon, ginger, and turmeric.
What are the 10 best foods to fight inflammation? ›
10 foods that fight inflammation
- Unprocessed olive oil.
- Vegetables (aim for a rainbow of colors on your plate)
- Garlic.
- Walnuts.
- Seeds and nuts.
- Fruits.
- Beans.
- Whole, unprocessed grains.
Here are the top ten worst offending foods that can trigger or cause inflammation:
- Dairy Products. ...
- Wheat, Rye, and Barley. ...
- Fried Foods. ...
- Refined Flour. ...
- Red Meat. ...
- Processed Corn. ...
- Artificial Chemicals and Additives. ...
- Trans Fats. Trans fats, aside from causing cancer, also create low-density lipoproteins, which feed inflammation.
Various functional foods, nutrients and vital components have shown to modify the inflammation response in the body. Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation.
Are bananas good for inflammation? ›
Bananas are also high in prebiotics. These stimulate the immune system through their effect on the gut microbiota. They also reduce inflammation by increasing the expression of anti-inflammatory cytokines while decreasing the expression of pro-inflammatory cytokines.
Is peanut butter anti-inflammatory? ›
Tree nuts and peanuts lower risk factors of cardiometabolic disease, including blood lipids, blood pressure and insulin resistance, among others. Given their strong antioxidant/anti-inflammatory potential, it is plausible that nuts may also exert a favorable effect on inflammation and oxidative stress.
Many different things can cause inflammations. These are the most common: Pathogens (germs) like bacteria, viruses or fungi. External injuries like scrapes or damage through foreign objects (for example a thorn in your finger)
Is coffee inflammatory? ›
Fellow coffee drinkers, I have great news! Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups. In fact, it's quite the opposite. Coffee may have anti-inflammatory effects in the body.
What is Chinese medicine for inflammation? ›
Frankincense Resin (Ru Xiang) This TCM classic not only alleviates acute or chronic pain + trauma to the body, but it can also treat inflammatory diseases. Interestingly enough, this hardened, gum-like material comes from the trunk of the Boswellia carteri tree, which is native to India + Africa.
Are sweet potatoes anti-inflammatory? ›
The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!
Are bananas anti-inflammatory? ›
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
What fruit is not good for arthritis? ›
Some experts believe that citrus fruits, such as lemons, may not be helpful, but other evidence suggests the flavonoids in citrus fruits may be beneficial due to their anti-inflammatory properties. More research is needed.
Is pineapple anti-inflammatory? ›
Bromelain, the digestive enzyme in pineapple, has anti-inflammatory and pain-relieving properties. This helps when you have an infection, like sinusitis, or an injury, like a sprain or burn. It also offsets the joint pain of osteoarthritis. The vitamin C in pineapple juice also keeps inflammation levels low.
