Inflammation- can be both good and bad! On one hand, it is part of the body’s natural immune response against infections, injuries, and other forms of potentially harmful pathogens. On the other hand, chronic, long-term inflammation can damage cells and tissues and may lead to some health conditions (type 2 diabetes, arthritis, obesity and certain types of cancer, etc.) Chronic inflammation is highly influenced by our diet, lifestyle and genetic history. We don’t have any control over our genes but diet and lifestyle factors are something which we can modify accordingly. So, to prevent or reduce low-grade chronic inflammation, feed your body and cells with these healthy, anti inflammatory foods.
Anti Inflammatory Foods- TURMERIC
The golden spice of India, sometimes called Indian saffron, turmeric has powerful anti-inflammatory effects and is a very strong antioxidant. It is mainly used to flavor Indian curries. A nutrient called curcumin is the main active ingredient in turmeric which is known to possess anti-inflammatory properties. In India, it has been used as a spice and medicinal herb for thousands of years. It is an excellent pain reliever and a healing agent.
To enhance the absorption of curcumin into the bloodstream, it is essential to consume black pepper with it.
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GINGER
Ginger is one of the healthiest spices, known to cure many ailments since time immemorial. From fighting infections to decreasing bad cholesterol levels and enhancing weight loss, adding ginger to your daily routine can offer a myriad of benefits to you. It has powerful anti-inflammatory and antioxidant effects. Presence of gingerol, the main bioactive compound in it is responsible for much of its medicinal properties. Spice up your meals with fresh ginger if you want to get rid of pain and stiffness in knee joints.
GREEN LEAFY VEGETABLES
No need to take the over the counter pain medication if you incorporate a variety of green leafy vegetables in your diet. Leafy greens such as spinach, kale, mustard greens, leaf lettuce, and collards have the potential to significantly reduce inflammation. Green leafy vegetables are rich in vitamins, minerals, and phytonutrients. All these nutrients are touted for their numerous health benefits and help in reducing inflammation. Many leafy greens also contain alpha-linolenic acid, an omega-3 fat which provides anti-inflammatory benefit.
GREEN TEA
Do you know that fighting inflammation is as easy as a cup of tea? Yes, drinking green tea on a daily basis can provide your body with many different sources of anti-inflammatory compounds.
Green tea contains EGCG, the most powerful type of antioxidant called catechin. Catechin plays a great role in treating diseases caused by inflammation (arthritis, liver disease, and a variety of cancers, etc.) When it comes to green tea, I prefer loose tea instead of tea bags because of freshness and flavor issues.
ALSO READ: Green Tea: What Are Its Advantages And Disadvantages?
FATTY FISH
Fatty fish like salmon, mackerel, sardines, anchovies, or trout are an excellent source of omega-3 fatty acids (contain two different types, DHA and EPA). This helps in lowering chronic inflammation and also ease joint pain.
When we eat fatty fish, our body metabolizes the fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects. These can act as healing aids for diseases caused by inflammation.
EXTRA VIRGIN OLIVE OIL
Extra virgin olive oil is rich in nutrients called polyphenols that have anti-inflammatory and antimicrobial properties. Polyphenols prevent the release of inflammatory compounds by inhibiting the growth of pathogenic bacteria.
DARK CHOCOLATE
Want to reduce chronic inflammation? Then treat your sweet tooth with dark chocolate! Surprised? Actually, the cocoa in dark chocolate contains the flavonoids which are extremely potent antioxidants and anti-inflammatory agents. This provides several health benefits and help in reducing inflammation in the body.
For the greatest anti-inflammatory benefit, make sure to choose dark chocolate that has a high concentration of cacao (minimally 70% cacao, 30% organic cane sugar)
NUTS
Go nuts to reduce inflammation! Including nuts in your diet, particularly almonds, hazelnuts, pecans, and peanuts are good for your overall health. Healthy nuts are antioxidant powerhouses and are excellent sources of vitamin E. Consuming them may protect the body from the effects of harmful free radicals and also reduce inflammation.
Nuts make an excellent snack food. You can add them to salads, incorporate into vegetarian burgers, or relish in the form of nut butter. Be sure to eat in moderation, otherwise, the fat and calories will add up.
ALSO READ: High-Fibre Chocolate Peanut Butter Smoothie: Recipe
SEEDS
Seeds are versatile additions to your diet. These little seeds really pack a punch. They are loaded with vitamins, minerals and essential fatty acids (like omega-3s).
Chia seeds and flaxseeds are the richest plant-based sources of the anti-inflammatory omega-3 fatty acid ALA. These tiny seeds can actually reverse the effects of inflammation by regulating cholesterol. These are powerful antioxidants that fight inflammation and also help in promoting cellular health and slowing down aging.
Include seeds into your diet by adding them to your morning smoothie, cereal, or granola.
BERRIES
Delicious and nutritious berries (blackberries, blueberries, raspberries, strawberries, cranberries, etc.) are among the healthiest foods you can eat. They are full of vitamins and antioxidants called flavonoids that can help fight inflammation.
Berries, especially blueberries, contain the antioxidant anthocyanins which help fight off outside stress (poor diet, lack of sleep, etc.) that may cause our bodies to inflame. These little superfoods can also be a great alternative to sugar. You can add them to your cereal, oatmeal, or yogurt.
