Chronic inflammation can cause weight gain and illness. This article lists 13 nutrients that relieve inflammation in the body.
Inflammation can be both good and bad.
On the one hand, it helps protect your body from infection and injury. On the other hand, chronic inflammation can cause weight gain and illness.
Stress, inflammatory foods, and low activity levels can further increase this risk.
However, studies show that certain foods can fight inflammation.
Here are 13 anti-inflammatory foods!
1. Grained Fruits
Berries are small fruits that are packed with fiber, vitamins, and minerals.
- Although there are dozens of varieties, the most common are:
- strawberries
- blueberries
- Raspberry
- blackberries
The berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that can reduce the risk of disease.
Your body produces natural killer cells (NK cells) that help your immune system function properly.
In one study, men who consumed blueberries every day produced significantly more NK cells than those who didn’t.
In another study, lower levels of inflammatory markers associated with heart disease were lower in overweight adults who ate strawberries.
SUMMARY
The berries provide antioxidants known as anthocyanins. These compounds can reduce inflammation, boost immunity and lower your risk of heart disease.
2. Fatty Fish
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA.
Although some types of fish contain omega-3 fatty acids, these oily fish are among the best sources:
- Salmon
- sardine
- herring
- tuna
- anchovy
EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes and kidney disease.
Your body metabolizes these fatty acids into compounds called resolvins and protectin, which have anti-inflammatory effects.
In clinical studies, people who consumed salmon or EPA and DHA supplements had reductions in the inflammatory marker C-reactive protein (CRP).
However, in another study, people with irregular heartbeats who took EPA and DHA daily experienced no difference in inflammatory markers compared to patients who took a placebo.
SUMMARY
Fatty fish have omega-3 fatty acids EPA and DHA, which have a high amount of anti-inflammatory effects.
Broccoli
Broccoli is extremely nutritious. Cauliflower is a cruciferous vegetable, along with Brussels sprouts and cabbage.
Studies have shown that eating a large number of cruciferous vegetables is associated with a reduced risk of heart disease and cancer.
This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your inflammation-causing cytokine and NF-kB levels.
SUMMARY
Broccoli is one of the best sources of sulforaphane, an antioxidant with a powerful anti-inflammatory effect.
4. Avocado
Avocados may be one of the few superfoods worthy of the title. It is packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.
They also contain carotenoids and tocopherols, which are linked to reduced cancer risk. Additionally, a compound in avocado can reduce inflammation in young skin cells.
In one study, when people drank a slice of avocado with a hamburger, they put NF-kB and IL-6 inflammatory markers at lower levels than participants who only ate hamburgers.
SUMMARY
Avocados offer a variety of beneficial compounds that protect against inflammation and may lower your risk of cancer.
5. Green tea
You’ve probably heard that green tea is one of the healthiest drinks you can drink. It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions.
Its benefits are due to its antioxidant and anti-inflammatory properties, particularly a substance called epiglocatechin-3-gallate (EGCG).
EGCG prevents inflammation by reducing the production of anti-inflammatory cytokines and damage to fatty acids in your cells.
SUMMARY
Green tea’s high EGCG content reduces inflammation and protects your cells from disease-causing damage.
6. Chillies
Bell peppers and chili peppers are full of vitamin C and antioxidants, which have a powerful anti-inflammatory effect. Bell peppers provide the antioxidant quercetin that may reduce a marker of oxidative damage in patients with sarcoidosis, an inflammatory disease.
Chili peppers contain synapic acid and ferulic acid, which can reduce inflammation and cause healthy aging.
SUMMARY
Chili and bell peppers are rich in quercetin, sinapic acid, ferulic acid and other antioxidants that have powerful anti-inflammatory effects.
7. Mushrooms
While there are thousands of varieties of mushrooms around the world, only a few are edible and grown commercially. These include truffles, portobello mushrooms, and shiitake.
Mushrooms are very low in calories and rich in selenium, copper and all B vitamins.
They also contain phenols and other antioxidants that provide anti-inflammatory protection. A special type of mushroom called the lion’s mane can potentially reduce inflammation due to low-grade, obesity.
However, one study found that cooking mushrooms significantly reduced their anti-inflammatory compounds. For this reason, it may be best to cook it raw or lightly cooked.
SUMMARY
Some edible mushrooms have compounds that can reduce inflammation. Eating them raw or lightly cooked can help you achieve their full anti-inflammatory potential.
8. Grapes
Grapes contain anthocyanins that reduce inflammation.
Additionally, they can reduce the risk of various diseases such as heart disease, diabetes, obesity, Alzheimer’s, and eye diseases.
Grapes are also one of the best sources of resveratrol, another compound with many health benefits.
In one study, people with heart disease who consumed grape extract daily experienced a reduction in inflammatory gene markers, including NF-kB.
What’s more, adiponectin levels increased. Low levels are associated with weight gain and an increased risk of cancer.
SUMMARY
Some herbal compounds found in grapes, such as resveratrol, can reduce inflammation. It can also lower your risk of several diseases.
9.Turmeric
Turmeric is a spice that is often used in curries and other Indian dishes and has a strong and earthy flavor.
It has attracted great attention due to its curcumin content, a powerful anti-inflammatory nutrient.
Turmeric reduces inflammation related to arthritis, diabetes, and other diseases. However, it can be difficult to get enough curcumin to get a noticeable effect from turmeric alone.
In one study, overweight women who took 2.8 grams of turmeric daily did not show improvement in inflammatory markers.
It is much more effective to take supplements containing isolated curcumin. Curcumin supplements are often combined with piperine, which can increase curcumin absorption by 2,000%.
SUMMARY
Turmeric contains a powerful anti-inflammatory compound called curcumin. Eating black pepper with turmeric can significantly increase curcumin absorption.
10. Extra virgin olive oil
Extra virgin olive oil is one of the healthiest oils you can eat. It is rich in monounsaturated fats and is a staple in the Mediterranean diet that provides numerous health benefits.
Studies show that extra virgin olive oil reduces the risk of heart disease, brain cancer and other serious health conditions.
In a study on the Mediterranean diet, CRP and some other inflammatory markers were significantly reduced in those who consumed 1.7 ounces (50 ml) of olive oil daily.
The effect of oleocanthal, an antioxidant found in olive oil, has been compared with anti-inflammatory drugs such as ibuprofen.
Remember that extra virgin olive oil offers more anti-inflammatory benefits than refined olive oil does.
SUMMARY
Extra virgin olive oil provides powerful anti-inflammatory benefits that can reduce your risk of heart disease, cancer, and other serious health conditions.
Dark chocolate and cocoa
Dark chocolate is delicious, rich and satisfying.
It is also packed with antioxidants that reduce inflammation. These can lower your risk of disease and lead to healthier aging.
Flavanols are responsible for the anti-inflammatory effects of chocolate and keep the endothelial cells that regulate your arteries healthy.
In one study, smokers experienced significant improvements in endothelial function within 2 hours after eating high-flavonol chocolate.
However, be sure to choose dark chocolate that contains at least 70% cocoa – a larger percentage is better – to reap anti-inflammatory benefits.
SUMMARY
The flavanols in dark chocolate and cocoa can reduce inflammation. It can also lower your risk of several diseases.
12. Tomato
Tomato is a nutritional product.
Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties.
Lycopene can be particularly useful in reducing pro-inflammatory compounds associated with several types of cancer.
One study found that drinking tomato juice significantly reduced inflammatory markers in overweight women.
Remember that cooking tomatoes with olive oil can maximize the amount of lycopene you absorb.
This is because lycopene is a carotenoid, a nutrient that is better absorbed by an oil source.
SUMMARY
Tomatoes are an excellent source of lycopene, which can reduce inflammation and protect against cancer.
13. Cherries
Cherries are rich and rich in antioxidants such as anthocyanins and catechins that fight inflammation.
Sweet cherries also benefit, although the health-promoting properties of sour cherries have been studied more than other varieties.
In one study, when people consumed 280 grams of cherries per day for 1 month, the inflammatory marker CRP levels decreased and remained low for 28 days after they stopped eating cherries.
SUMMARY
Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease.
As a result;
Even chronically low levels of inflammation can cause illness. Do your best to keep inflammation in check by choosing a wide variety of tasty, antioxidant-rich foods.
Chillies, dark chocolate, fish, and extra virgin olive oil are just some of the foods that can help you fight inflammation and reduce your risk of disease.
