Foods that can Reduce Inflammation in your Body

When foreign particles like harmful bacteria enter your body, the breach can trigger and activate your immune system. Plant pollen, microorganisms, or chemicals are all examples of such foreign substances and particles. It triggers the inflammation process in the body. It is worth mentioning that intermittent bouts of inflammation in the body are normal, as it indicates invaders threatening your health are being fought off. 

In some cases, however, inflammation can persist, even when there is no threat of foreign invaders. In this scenario, inflammation can become a problem. You might not have heard this before, but many major health conditions, such as heart diseases, depression, cancer, and Alzheimer’s, are associated with chronic inflammation. 

That is to say; inflammation can result in intense pain and organ dysfunction. Typically, your body suffers from inflammation due to injuries and stressors, but your diet can also play a role. That means you can reduce inflammation by controlling what you eat.

If you have no idea what foods you can eat to reduce inflammation, don’t fret. Just keep reading to learn more!

Foods to Reduce inflammation in the body

Fruits and Vegetables

Fruits and vegetables such as peppers, avocados, cauliflowers, and dark leafy greens (kale and spinach) are high in anthocyanins (antioxidants) and polyphenols. The antioxidants protect your body naturally from various harmful stressors that cause inflammation in different diseases, including cardiovascular ailments. You can also get plenty of polyphenols and antioxidants from vegetables and fruit-based foods, red wine, and dark chocolate.

Green Tea

There is no denying that after water, green tea is possibly the healthiest beverage you can add to your diet routine. It not only reduces the risk of several heart diseases but also reduces the risk of obesity, cancer, and other conditions. Some of the potential benefits are thanks to its anti-inflammatory and antioxidant properties, particularly a compound called EGCG (epigallocatechin-3-gallate). 

EGCG combats inflammation by decreasing the production of pro-inflammatory cytokines. 

Berries

Berries come with a wide range of potential health benefits, particularly wound healing and anti-cancer effects. It doesn’t end here, as they are tremendously beneficial when it comes to reducing inflammation as well. You can find this property in different berries and some similar fruits, including cherries and pomegranate. Try adding a variety of berries to your daily diet as they are easily accessible and super delicious.

If you can’t find fresh berries in the winter season, you can opt for frozen berries. When you freeze and thaw the fruits, it can make powerful flavonoids compounds and nutrients more available. If you don’t like eating berries, try incorporating them in juices, salads, smoothies, and desserts is an easy way to consume them and reduce inflammation.

Fatty Fish

SMASH- is an excellent way to remember the best types of fish that contain healthy fats. It stands for

  • Salmon
  • Mackerel
  • Anchovies
  • Sardines
  • Herring

Albacore tuna is another healthy choice when it comes to choosing fish that can help reduce inflammation. 

Researchers found that some inflammation markers, including markers such as C-reactive protein, decreased in patients who consumed approximately ten ounces of fatty fish per week. That means eating more fatty fish (loaded in omega-3 fatty acids) per week reduces the concentration of inflammatory markers in your bloodstream.

Keep in mind that inflammation within vessels can be a major reason for conditions like atherosclerosis and a higher risk of stroke or heart disease.

Salmon, tuna, and mackerel are rich in omega-3 fatty acids, which is unsaturated fat. It not can reduce your risk of death from strokes and heart diseases. Though scientists have yet to learn the connection between omega-3 fatty acids and this mechanism, many studies show that consuming unsaturated fats reduces inflammation.

Turmeric

Turmeric is a common spice that has a strong, earthy flavor and is used in Indian dishes. Curcumin in turmeric is known as a powerful anti-inflammatory agent. It has the incredible quality to reduce inflammation that occurs as a result of diabetes and arthritis. You can decrease CRP- an inflammatory marker by consuming 1g curcumin regularly. 

In Summary

In a nutshell, making little changes in your diet can be very advantageous to reduce inflammation. The key foods mentioned above are the right choice to prevent inflammatory markers from persisting in your body.

 

Links

https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_10

https://www.healthywomen.org/your-wellness/top-5-foods-reduce-inflammation/4-omega-3s

https://www.kqed.org/bayareabites/55325/5-essential-foods-that-reduce-inflammation-and-optimize-health

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