21 Anti Inflammatory Foods You Must Be Eating

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Berries, fatty fish, spinach, oatmeal, dark chocolate, green tea, grapes, tomatoes, salmon, broccoli, almonds, virgin olive oil, oranges, sweet potatoes, walnuts and turmeric are some of the  anti-inflammatory foods that can help deal with inflammation

Pro-inflammatory foods are associated with a buildup of toxins that causes cancer, diabetes, heart disease and obesity. Inflammation, in the body, comes from being exposed to chemicals such as cigarette smoke, heavy metals, pesticides, and pollution. The body doesn’t recognize these chemicals and sees them as foreign substances, which causes inflammation. Reducing these foods in one’s diet can help decrease inflammation and improve overall health and longevity. Here are some anti-inflammatory foods that can help deal with inflammation:

21 Must Know Best Anti Inflammatory Foods

anti inflammatory foods

Berries

Berries are packed with fiber, vitamins and minerals. These include strawberries,  blueberries and raspberries. They contain anthocyanins are antioxidants that help reduce substances associated with heart diseases in the body, thus reduce the risk of heart disease.

Fatty Fish

These are a great source of protein and omega-3 fatty acids that reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes and kidney disease. These include salmon, sardines and anchovies. Fatty fish help fight inflammation.

Spinach

Spinach is a superfood that contains lutein, which is related to vitamin A and beta-carotene. It is also rich in iron, vitamin K and folate, and has very low calories. It also decreases the risk of macular degeneration.

Oatmeal

Oatmeal is filling, delicious with honey and also contains  soluble fiber that deals with cholesterol management.

Dark Chocolate

Dark chocolate is packed with antioxidants (Flavanols)that reduce inflammation. These reduce the risk of disease and lead to slower aging.

Green Tea

Green tea is one of the healthiest drinks out there, green tea reduces the risk of heart disease, cancer, Alzheimer’s, obesity and other diseases and conditions. It contains a substance called EGCG that inhibits inflammation by reducing cytokine production.

Grapes

Like berries, grapes contain anthocyanins which reduce risk of  heart diseases. They are also one of the best sources of resveratrol, a plant-based compound that has many health benefits.

Tomatoes

Tomatoes are a superfood that’s high in vitamin C, potassium and lycopene, an anti-inflammatory antioxidant thats beneficial for reducing pro-inflammatory compounds related to several types of cancer.

Salmon

Salmon contains significant amounts of omega-3 fatty acids—more than any other type of fish or seafood- that helps keep cholesterol down and keep the heart healthy. It is a rich source of astaxanthin, an antioxidant useful for the body.

Broccoli

These are super nutritious and full of useful antioxidants. It is associated with a decreased risk of heart disease and cancer. Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing cytokines and NF-kB levels.

Almonds

Almonds are an excellent source of monounsaturated fats, are filling and have a lower risk of cardiovascular disease, most likely by improving the fatty acids profile of your blood. Although they have a higher fat content than most anti inflammatory foods, they help satiate you if you are trying to lose weight.

Virgin Olive oil

Virgin olive oil is one of the healthiest fats you can eat. Like almonds, it’s rich in monounsaturated fats and is linked to reduced risk of heart disease, brain cancer and other serious health conditions. Virgin Olive oil helps reduce inflammation, reduces high cholesterol, and studies show that the polyphenols present in it  may help prevent some forms of cancer.

Oranges

Oranges are an excellent source of vitamin C and potassium, and they also contain fiber, calcium, and folate. The fiber and folate in oranges may help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.

Turmeric

Turmeric is a strong spice that contains curcumin, turmeric is effective at reducing the inflammation connected to arthritis and diabetes. However, to fully get the effect of curcumin, one would need to take supplements.

Avocados

These are truly considered a superfood, they are packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats. Avocados offer so many beneficial compounds that protect against inflammation and may reduce risk of cancer.

Carrots

Carrots contain beta-carotene, which is converted by your body to vitamin A, which is essential for your health. Eating a rich diet with these antioxidants may help to reduce your risk of cancer by preventing damage to the healthy cells of your body. They are also low in calories and a good source of fiber, they can also help you lose weight, fight obesity and other heart related issues.

Walnuts

Walnuts are an excellent source of healthy fats, protein, vitamin E, minerals, and phytochemicals called sterols. They, like almonds, also contain monounsaturated fatty acids and omega-3 fatty acids that are good for your heart. Walnuts are also energy-dense, this high in calories, and help you feel full.

Sweet Potatoes

These are rich in vitamins and minerals and, like carrots, high in vitamin A and beta-carotene which pack a lot of antioxidants. Sweet potatoes are also loaded with fiber and aren’t too high in calories.

Peppers

These are surprisingly good, are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. They produce the antioxidant quercetin, which may reduce oxidative damage. These include chili peppers and bell peppers.

Mushrooms

Mushrooms are very low in calories and rich in selenium, copper and all of the B-vitamins, thus great for you. They have compounds that decrease inflammation. Eating them lightly cooked can help you utilise their full anti-inflammatory potential.

A diet rich in anti-inflammatory foods will help prevent certain health conditions from occurring as you age. These foods will improve your overall health and make it easier for you to manage your weight too.

Sources

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.pharmacytimes.com/contributor/christina-tarantola/2018/04/top-anti-inflammatory-foods-and-why-everyone-should-be-consuming-them

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