Inflammation is a natural response of our immune system to fight off infections and injuries. When foreign particles (bacteria, viruses, or allergens) enter our body, our immune system sends molecules to fight and kick them out.
It becomes bad when the immune system has a prolonged reaction, even without a potential threat. Another condition is when the immune system starts attacking the body’s healthy cells, as in many autoimmune diseases like lupus. Chronic inflammation can lead to various health issues like heart disease, diabetes, and cancer.
Fortunately, our diet has a powerful impact on reducing inflammation in our bodies. An anti-inflammatory diet includes fruits, vegetables, whole grains, and healthy fats. It lowers inflammation, supports immunity, and improves your overall wellness.
Anti-Inflammatory Diet – How Does That Work?
Besides medicine and other remedies, food greatly reduces inflammation and promotes a healthier body.
But the question is, how to lower inflammation with food? Food can reduce inflammation in a variety of ways. Anti-inflammatory foods contain anti-inflammatory compounds that help to reduce the levels of pro-inflammatory molecules in our bodies.
They are rich in antioxidants, preventing oxidative stress and protecting the body from free radical damage. Fiber-rich fruits and vegetables can promote the growth of beneficial gut bacteria that produce anti-inflammatory short-chain fatty acids.
Moreover, maintaining a healthy weight through a balanced diet with plenty of whole grains, healthy fats, and low-glycemic foods can reduce chronic inflammation.
7 Best Foods To Lower Inflammation
Here is a comprehensive list of 10 superfoods that help fight inflammation.
Berries are a rich source of antioxidants and anti-inflammatory compounds, such as flavonoids and anthocyanins. These compounds can help reduce chronic inflammation and associated diseases in the body.
Blueberries, raspberries, strawberries, and blackberries are all great choices. Eat them fresh or frozen, or add them to smoothies, yogurt, or oatmeal.
These berries reduce the production of inflammatory molecules, promote beneficial gut bacteria, and improve blood flow, all of which contribute to their anti-inflammatory properties.
- Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are good for inflammation due to their high levels of omega-3 fatty acids. Omega-3 fatty acids have potent anti-inflammatory effects on the body, reducing the production of pro-inflammatory molecules.
In addition to reducing inflammation, omega-3 fatty acids can help improve heart and brain function and joint health. Studies have shown that consuming fatty fish or taking omega-3 supplements can help to reduce the risk of chronic diseases such as heart disease, stroke, and arthritis.
- Leafy greens
Leafy greens- spinach, kale, and collard greens- are packed with anti-inflammatory compounds that decrease chronic inflammation in the body.
These vegetables contain high levels of vitamins A, C, E, and K, having antioxidant properties that can neutralize harmful free radicals and protect cells from oxidative stress.
They also contain flavonoids, such as quercetin and kaempferol, shown to have anti-inflammatory effects. You can eat the leafy green vegetables raw in salads, sautéed as a side dish, or added to smoothies.
Nuts are a great source of healthy fats, fiber, and antioxidants that can help reduce inflammation. They are rich in polyunsaturated and monounsaturated fats, which can help lower inflammatory markers like C-reactive protein levels.
Moreover, they contain vitamin E, a powerful antioxidant that protects the body from free radical damage and inflammation. Incorporating nuts, like almonds, walnuts, and pistachios, into your diet can be a great way to promote overall health and reduce inflammation.
- Whole grains
Whole grains such as brown rice, quinoa, and whole wheat bread are high in fiber, which helps reduce inflammation and promote gut health. They also contain phytochemicals having anti-inflammatory properties.
Consuming whole grains can be an effective strategy for reducing chronic inflammation and promoting overall health. They are rich in antioxidants and vitamins that are essential for overall health.
- Green tea
If asked what tea is good for inflammation? The top answer would be green tea!
Green tea contains polyphenols and catechins, having anti-inflammatory properties. Specifically, one catechin in green tea called epigallocatechin-3-gallate (EGCG) lowers inflammation to a great extent.
Studies have shown that regularly drinking green tea can reduce the risk of chronic inflammatory diseases, such as arthritis, cardiovascular disease, and certain types of cancer.
Turmeric, the golden spice, is the most renowned remedy for inflammation. It contains a compound called curcumin, which has powerful anti-inflammatory properties. Curcumin works by inhibiting the activity of certain enzymes and proteins in the body that contribute to inflammation.
Turmeric has also been shown to have antioxidant and antimicrobial properties, making it a potentially beneficial addition to the diet for overall health and wellness. You can add it to curries and smoothies or use it to make golden milk.
Nature has a cure for every illness! The foods we eat can help support our bodies, improve our immunity, and protect us against diseases. The same goes for inflammation. You can add countless superfoods to your diet for a profound anti-inflammatory effect. Fight chronic inflammation with food and enjoy a healthy life!