There is plenty of evidence to suggest that eating certain foods can lower inflammation levels and, with it, reduce the risk of chronic disease. Another perk is that anti-inflammatory foods are generally very healthy, can give your immune system a boost, and reduce your chances of suffering from other health problems.
Let's take a look at 14 anti-inflammatory foods that can easily be incorporated into your diet:
1. Berries
Berries may be small but they pack a serious punch when it comes to health. Aside from being high in fibre, vitamins, and minerals, berries (like blueberries, raspberries, blackberries, and strawberries) also contain anthocyanins – a group of plant compounds with powerful anti-inflammatory and antioxidant effects.
Antioxidants help prevent inflammation, which can reduce your risk of suffering from neurodegenerative diseases.
Our bodies produce natural killer cells (NK cells), which help to keep our immune system functioning properly. One study found that men who ate blueberries every day produced more NK cells than those who didn’t. Another study revealed that overweight adults who ate strawberries had lower levels of some of the inflammatory markers that are linked to heart disease.
An easy way to eat more berries is to sprinkle them over your breakfast cereal, porridge, or yoghurt, or make a berry smoothie. Or you can just eat them by themselves as a delicious and healthy snack.
2. Avocados
Avocados are a nutritional powerhouse.
Packed with many key nutrients including potassium, magnesium, fibre, folate, vitamin C, and vitamin E, avocados are a great source of healthy unsaturated fat. Plus, they contain carotenoids and tocopherols, which are linked to a reduced risk of cancer. Studies show that there’s a compound in avocados that may reduce inflammation in skin cells.
Avocados make a tasty addition to sandwiches and salads, or in dips like guacamole.
3. Broccoli
Just like cauliflower, Brussels sprouts, and kale, broccoli is a cruciferous vegetable that’s packed full of nutrients.
Studies show that eating lots of cruciferous vegetables is linked to a reduced risk of heart disease and cancer. This may be due to the antioxidants they contain, which have powerful anti-inflammatory effects.
Broccoli is especially high in sulforaphane: an antioxidant that fights inflammation by reducing levels of cytokines and NF-kB (which can cause inflammation).
Broccoli is incredibly versatile and goes well with pretty much any style of cuisine or dish – from soup and salads to pasta.
4. Oily fish
Oily fish is a great source of omega-3 fatty acids, which have anti-inflammatory effects.
EPA and DHA essential fatty acids can’t be made by the body, which means we have to get them through our diet. Salmon, sardines, herring, mackerel, and anchovies contain the highest amount of these important omega-3s.
Research shows that EPA and DHA reduce inflammation that causes metabolic syndrome, heart disease, diabetes, and kidney disease. Another study found that people who ate salmon or took EPA and DHA supplements saw reductions in certain inflammatory markers.
5. Whole grains
Whole grains like oats, brown rice, barley, quinoa, bulgur wheat, and whole wheat bread are powerful weapons against inflammation. They contain high amounts of fibre, magnesium, zinc, B vitamins, vitamin E, and polyphenols – all of which are believed to help control inflammation.
If you’re not currently eating many whole grains, simply swap white bread for whole wheat brown bread, white pasta for brown pasta, and white rice for brown rice, quinoa, or bulgur wheat.
6. Peppers/Capsicum
Both chilli peppers and bell peppers are high in vitamin C and antioxidants that have significant anti-inflammatory effects.
Bell peppers contain the antioxidant quercetin, which is thought to lower a certain marker of oxidative damage in people with sarcoidosis (an inflammatory disease that causes small patches of swollen tissue to develop on organs).
Chilli peppers are also packed with sinapic acid and ferulic acid, which studies suggest can reduce inflammation and help promote healthy ageing.
7. Mushrooms
Mushrooms are low in calories and high in many key nutrients including selenium, copper, and all of the B vitamins. Plus, they’re one of the best plant-based sources of vitamin D.
Mushrooms also contain phenols and other antioxidants that act as anti-inflammatories.
One variety of mushroom in particular, called ‘lion’s mane’, is believed to help lower inflammation related to obesity. You can buy Lion's Mane supplement here.
Some of the most popular types of mushrooms include button, Portobello, shiitake, and truffles. Some studies suggest that cooking mushrooms reduces their anti-inflammatory compounds. Eating them raw or only lightly cooked may be the best way to take advantage of their anti-inflammatory benefits.
8. Extra virgin olive oil
A monounsaturated fat called oleic acid, makes up 73% of the total olive oil content.
Many studies suggest that oleic acid lowers inflammation and may also reduce the risk of heart disease, brain cancer, and other health conditions. The antioxidant in oleic acid (oleocanthal) has even been compared to powerful anti-inflammatory drugs like ibuprofen.
In one study, several inflammatory markers were found to lower significantly when participants consumed more than 50ml of olive oil a day. Extra virgin olive oil provides better anti-inflammatory benefits than more refined olive oils.
9. Tomatoes
Tomatoes aren’t only high in vitamin C, which acts as an antioxidant and can help give our immune system a boost – but they also contain a powerful antioxidant called lycopene. Lycopene is a carotenoid, a nutrient that’s absorbed more easily alongside a source of fat.
Studies suggest that lycopene may be especially helpful for reducing pro-inflammatory compounds that are linked to several types of cancer. And one study found that drinking tomato juice decreased inflammatory markers in overweight and obese women.
Because tomatoes release more lycopene when they’re cooked, it’s better to cook them rather than eat them raw if you want to take full advantage of their anti-inflammatory properties. Cooking them in olive oil is best, as this helps you absorb even more lycopene.
10. Dark chocolate
Dark chocolate contains cacao, which is packed with flavonoids and antioxidants.
The flavonoids in dark chocolate are behind chocolate’s anti-inflammatory power, and research shows that they help maintain the health of endothelial cells, which line the arteries.
One study of smokers found that participants experienced significant improvements in endothelial function within only a couple of hours of eating dark chocolate.
However, only certain types of chocolate offer these anti-inflammatory benefits. It’s best to choose dark chocolate that’s at least 70% cacao, and to avoid milk or white chocolate.
It’s also important to be mindful that while dark chocolate is an anti-inflammatory food, it’s also high in calories, so should be eaten in moderation. Around 30–60g a day is the recommended advice (this usually amounts to a few squares!).
11. Green tea
Green tea is packed with antioxidants and anti-inflammatory properties – in particular, a substance called epigallocatechin-3-gallate (EGCG).
Studies show that EGCG prevents inflammation by reducing the production of pro-inflammatory cytokine cells and protecting your cells from damage. For this reason, it’s been found to reduce the risk of heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, and various other chronic health conditions.
Why not try swapping your morning coffee or black tea for green tea? It also contains caffeine, so it can give you a little boost.
12. Turmeric
Turmeric is known to have many health benefits, including helping to prevent heart disease, Alzheimer’s disease, and cancer.
It’s high in curcumin (an anti-inflammatory compound) and has been shown to reduce inflammation linked to arthritis, diabetes, and other diseases.
Studies suggest that consuming just one gram of curcumin every day (when combined with Piperine, an alkaloid present in black pepper which helps absorb curcumin) helps decrease inflammatory markers in people with metabolic syndrome.
Enjoy in a fragrant curry to warming noodle soups.
You can purchase Turmeric and Black Pepper 500mg capsules here.
13. Grapes
Grapes are extremely good at fighting inflammation. They contain anthocyanins, which help to reduce inflammation and may reduce the risk of various diseases, including heart disease, diabetes, obesity, and Alzheimer’s.
Grapes are also an excellent source of resveratrol, which is another compound that has many health benefits – including reducing inflammation.
One study found that among people with heart disease, those who ate grapes every day saw a decrease in inflammatory gene markers.
14. Cherries
Cherries are rich in antioxidants that reduce inflammation and can therefore lower your risk of disease.
Cherries contain phytochemicals (such as anthocyanins and catechins) that fight inflammation. One study found that when people ate 280g of cherries every day for a month, their levels of inflammatory markers decreased, and remained low for another month after that.
Final thoughts on anti-inflammatory foods…
While eating anti-inflammatory foods can boost overall health and help prevent inflammation, it’s equally important to cut back on foods that can promote inflammation. Processed meats, fried foods, sugar-sweetened drinks, refined carbs, and oils containing trans fats, like seed oils, are linked to increased levels of inflammation.
The best way to keep inflammation in check is to eat a balanced diet, containing a wide variety of healthy, fresh, antioxidant-rich foods.
Namaste
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