Inflammation occurs when your immune system directs the immune cells to attack microorganisms or any other foreign bodies that invade a body tissue. However, in some cases inflammation occurs persistently even in the absence of a foreign body. Such low grade inflammation damages the body tissues and is a leading cause of chronic ailments such as diabetes, arthritis, heart disorders, dementia and cancer. Your diet plays a key role in controlling the inflammatory response of your body. While certain foods such as refined carbohydrate, sugar, processed foods and unhealthy fats trigger production of pro-inflammatory compounds, foods with anti-inflammatory compounds help in lessening inflammation. They suppress activities of pro-inflammatory compounds that trigger unwanted inflammation.
The Following Foods Are Best Known For Their Anti-inflammatory Effect:
1. Fatty Fish
Imbalance in omega-3 and omega-6 fatty acids consumption promotes inflammation. Fish oil is a rich source of omega-3 fatty acids that help in negating the inflammatory effect of the omega-6 fats. The omega-3 fatty acids EHA and DHA suppress activities of the pro-inflammatory enzymes called cytokines and the immune cells known as leucocytes . Studies have shown that people who eat 3 to 6 ounces of fatty fish thrice a week have a lower risk of inflammatory diseases.
2. Olive Oil
The monounsaturated fat rich olive oil is also known for its anti-inflammatory property. The antioxidant compounds found in olive oil help in combating inflammation . The powerful anti-inflammatory effect of olive oil is primarily attributed to a compound called oleocanthal, which works in the same manner as non-steroidal anti-inflammatory drugs.
According to studies, increased intake of tomato helps in lowering risk of inflammatory diseases. The anti-inflammatory effect of tomato is due to lycopene and other carotenoids and the phenolic compounds . Furthermore, the antioxidant effect of the tomato compounds helps in lessening oxidative stress caused by the inflammation.
Berries such as strawberries, blueberries, raspberries, cranberries and cherries contain powerful anti-inflammatory compounds known as anthocyanins  . These are the same substances that give the berries their rich color. In addition to anthocyanins, there are a number of antioxidant compounds that help in fighting inflammation. For instance, polyphenols found in cranberries and strawberries and quercetin present in strawberries are anti-inflammatory compounds.
5. Dark Leafy Greens
Dark leafy greens such as mustard greens, kale, collard and chard help in fighting inflammation . Regular consumption of at least one serving, which is equivalent to two cups of leafy greens, helps in lowering the risk of inflammatory diseases. Furthermore, they contain a number of vitamins that help in improving health.
The anti-inflammatory effect of almonds is because of its high omega-3 fatty acid content. You can consume up to two 1-ounce servings of almonds per day . Moreover, almonds are rich in fibers that help in increasing satiety and aid weight management. Vitamin E present in almonds helps in neutralizing the free radical activities that damage the body tissues.
To fight inflammation, add oat to your diet. Oat contains a compound known as avenanthramides that have anti-inflammatory as well as antioxidant property  . Studies have shown that the oat compound helps in inhibiting activities of pro-inflammatory chemicals associated with coronary heart disease.
8. Dark Chocolate
Dark chocolate containing at least 70% cocoa is known for its anti-inflammatory effect. The cocoa flavonoids help in suppressing the activities of pro-inflammatory mediators  . Furthermore, the antioxidant effect of the cocoa compounds helps in lessening oxidative stress triggered by the inflammatory response.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.