Top 11 Anti-Inflammatory Foods

Inflammation is a body's natural way of responding to infection and injury. To reduce it, one might try an anti-inflammatory diet consisting of polyphenols, health-promoting antioxidants, and other important compounds that can fight inflammation in the body. If you want to know what is all about anti-inflammatory dirt and which anti-inflammatory food items you can add to your daily diet, keep reading.

An anti-inflammatory diet consists of foods high in omega-3 fatty acids, healthy fats, fruits and vegetables, whole grains, lean protein and spices. It discourages or restricts the consumption of alcohol, red meat, and processed foods. The anti-inflammatory diet is more of a way of eating than a specific diet plan.

An anti-inflammatory diet is helpful in the following manners -

• Decreases the risk of developing heart disease, diabetes, cancer, depression, obesity and other diseases.
• Boosts in the improvement of symptoms of inflammatory bowel syndrome, arthritis, autoimmune disorders and lupus.

Since the inflammatory triggers are different for each person, there is no specific anti-inflammatory diet. However, here are certain tips that one might keep in mind before starting the diet.

• Scaling Away From Processed Foods: The first step to an inflammatory diet is to cut down the food items which might cause inflammation. These include sweets, processed meats, sugary beverages, fried foods, snack foods, and processed cheese.
• Focusing on Healthy Food: When one cuts down on processed food, he/she is left with whole foods. A whole food is a one-ingredient food. For example, an orange, cucumber or apple. A few other food items that one can include are- eggs, brown rice, chicken, oats, nuts and seeds.

Here is the list of the best anti-inflammatory foods that are easily available in the market and easy to incorporate into one's daily diet.

1. Berries

Berries are a type of tiny fruit that is rich in fibre, nutrients, and vitamins. There are numerous kinds. These contain anthocyanins, a kind of antioxidant that have anti-inflammatory effects.

The most popular ones are strawberries, blueberries, raspberries, and blackberries. Berries can help in protecting against cancer, helps lower cholesterol levels, and can also be beneficial for the skin.

2. Fatty Fish

Omega-3 fatty acids are found in abundance in fish like sardines, salmon, and tuna and are thought to have anti-inflammatory properties. Inflammation can cause metabolic syndrome, heart disease, diabetes, and kidney disease, but EPA and DHA work to minimise it. 

The body converts these fatty acids into resolvins and protectins, which have anti-inflammatory properties.  Fish is beneficial for reducing blood clotting, and it can also decrease the risk of heart failure and strokes.

3. Colourful Fruits

Fruit with vibrant hues usually has high antioxidant and fibre content. One should look for vibrant reds, oranges, and yellows like those found in apples, papaya and pineapple. One should also look for deep blues and purples like those found in blackberries, plums, or grapes. 

Eating a diet consisting of colourful and vibrant fruits can reduce the chances of a person developing heart diseases, inflammation, diabetes and even cancer.

4. Ginger and Turmeric

Ginger and turmeric are one of the best anti-inflammatory foods, and they also give food colour and flavour. One can take a supplement containing curcumin if he/she dislikes the flavour of turmeric. 

The chemical component known as curcumin is what gives turmeric its anti-inflammatory benefits. Ginger and turmeric are beneficial for reducing any kind of pain, can reduce nausea and morning sickness, and boosts immunity.

5. Nuts

Different nuts, including walnuts and almonds, may help lower inflammation and heart disease. Most nuts are rich in fibre, omega-3 fatty acids, and "good" fats (polyunsaturated and monounsaturated fats). 

However, one must keep in mind that even though plain nuts, which are typically labelled raw, are good, nuts having added oil are not very healthy. Nuts are beneficial in protecting against Alzheimer's and dementia and can also reduce rheumatoid arthritis.

6. Chia Seeds and Flaxseeds

Omega-3 fatty acids, which have been shown to reduce inflammation, are found in abundance in both chia and flax seeds. One can add a tablespoon of it to oatmeal, cereal, baked goods, yoghurt or smoothies. Adding chia and flax seeds to one’s diet can result in improved digestion. It is also beneficial for reducing the risk of heart diseases and stabilising blood sugar.

7. Green Tea

Green tea and its main ingredient, epigallocatechin-3-gallate (EGCG), have been shown to have anti-inflammatory properties in cellular, animal, and human studies. Besides, green tea is beneficial against various diseases such as obesity, cancer, diabetes, neurodegenerative diseases and cardiovascular diseases.

8. Beans

Lentils, Black beans, and other legumes are dense in fibre and filled with anti-inflammatory antioxidants. Moreover, they are a good source of protein and do not need to consume red meat. This way, one can fulfil his/her protein requirements and also avoid red meat, which otherwise causes an increase in inflammation. 

Beans might be beneficial for being a rich source of folates as well and helps in preventing fatty liver.

9. Avocados

Avocados are one of the best foods that reduce inflammation. These also contain antioxidants and beneficial monounsaturated fats, which can help to reduce inflammation in the body. In fact, avocados' potent anti-inflammatory qualities may even balance out less nutritious eating options. Avocados are beneficial for reducing cholesterol and improving heart health. It might also help improve skin and enhance the healing of wounds.

10. Mushrooms

Phenolic and indolic chemicals, polysaccharides, carotenoids, fatty acids, vitamins, and biometals are only a few anti-inflammatory substances abundant in mushrooms. 

Metabolites from mushrooms of the Basidiomycota contain anti-cancer, antioxidant and anti-inflammatory properties. Mushrooms also reduce the risk of developing diseases like cancer, Alzheimer's and diabetes.

11. Extra Virgin Olive Oil

One of the healthiest fats that one can consume is extra virgin olive oil. It is a staple of the Mediterranean diet, which has several health advantages and is high in monounsaturated fats. 

Olive oil antioxidant oleocanthal has been likened to the effects of ibuprofen and other anti-inflammatory medications. Extra virgin olive oil can be beneficial for lowering blood pressure and managing blood clotting.

Here is the list of inflammatory foods that one should avoid. 

• Processed foods
• Foods with added sugar and salt
• Processed carbs present in white pasta, bread etc
• Processed foods such as chips
• Excessive alcohol

In addition to these, people must also avoid glutens and excessive carbohydrates. 

That is all about the anti-inflammatory foods. One must remember that food alone cannot lead to a healthy lifestyle. To remain healthy, one should also focus on exercise, good sleep and avoiding stress.