8 Powerful Anti-Inflammatory Foods For Fighting Inflammation Naturally

Powerful Anti-Inflammatory Foods For Fighting Inflammation Naturally



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 [1]. Studies have shown that people who eat 3 to 6 ounces of fatty fish thrice a week have a lower risk of inflammatory diseases.



fatty fish

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 [2]. 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.

olive oil

3. Tomato

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 [3]. Furthermore, the antioxidant effect of the tomato compounds helps in lessening oxidative stress caused by the inflammation.

tomato

4. Berries

Berries such as strawberries, blueberries, raspberries, cranberries and cherries contain powerful anti-inflammatory compounds known as anthocyanins [4] . 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.


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berries

5. Dark Leafy Greens

Dark leafy greens such as mustard greens, kale, collard and chard help in fighting inflammation [5]. 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.

dark green leafy

6. Almonds

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 [6]. 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.

Almonds

7. Oat

To fight inflammation, add oat to your diet. Oat contains a compound known as avenanthramides that have anti-inflammatory as well as antioxidant property [7] . Studies have shown that the oat compound helps in inhibiting activities of pro-inflammatory chemicals associated with coronary heart disease.

oats

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 [8] . Furthermore, the antioxidant effect of the cocoa compounds helps in lessening oxidative stress triggered by the inflammatory response.

dark chocolates


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.

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