Inflammation can manifest in different ways. The most common include swelling, redness, itching, or fever. Anti-inflammatory foods range from different berries, whole grains, vegetables, herbs, and fruits.
The right diet will help you prevent inflammation and take the pain down a notch or two. Here are some of the foods that reduce inflammation.
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Best Anti Inflammatory Foods
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One of the most nutritious foods is fatty fish like salmon. Salmon reduces the risk of inflammation for a wide variety of diseases. Apart from reducing inflammation, salmon is also rich in Omega 3 fatty acids. The health benefits of Omega 3 include lowering blood pressure, reducing inflammation that can lead to chronic diseases such as heart conditions, and reducing the risk factor of other diseases.
Salmon is loaded with antioxidants which lessen the risk of heart disease by reducing the oxidation of cholesterol. In addition, consuming salmon is beneficial for your weight in the long run. It reduces weight gain by increasing your metabolic weight and increasing insulin sensitivity. Apart from that, it also reduces depressive symptoms.
Eating fatty fish once in a week has proven its benefits. Wild planet salmon practice environmentally safe methods of fishing. The delicious salmon is caught in Alaska and canned while fresh. Apart from being a delicacy, salmon is a versatile fish and can be eaten grilled, smoked, and any other way you prefer it.
Apart from the impressive health benefits of salmon, eating it once a week will ensure you reap all the benefits of this precious commodity.
For the longest time, Planters have delivered crunchy, tasty, and fresh cashew nuts. Apart from being a wholesome snack, cashew nuts also have anti-inflammatory effects. They reduce inflammation for an all-round healthy lifestyle. In addition, with a reduced-sodium level, they can help reduce acute inflammation and other inflammatory diseases.
People who consume nuts have a lower level of inflammatory markers like C reactive protein CRP. Generally speaking, nuts make a good addition to an anti-inflammatory diet. Cashews are rich in nutrients like proteins, fats, carbohydrates, zinc, copper, and vitamin B6, among others. They are especially rich in unsaturated fats, which reduce the risk of chronic inflammation.
Because they are low in sugar and classified as fiber-rich foods, they are also linked to a reduced risk of premature death and heart disease. In addition, for a generally healthy immune system, you can mix nuts with fruits and vegetables for anti-inflammatory effects. The rest of the benefits of nuts include increased bone health and brain function.
Nuts are essential for lowering the inflammation of chronic diseases such as diabetes. Type 2 diabetes, to be exact. In addition, nuts prevent blood sugar spikes in people with diabetes and reduce high blood pressure.
Goya small red beans can be eaten in a variety of ways and dishes. Beans are unique because of their high protein content. This makes them perfect for vegans and vegetarians. Apart from protein, they have a high content of other minerals and vitamins. As a mixture of filling fiber and protein, you will stay full for longer and therefore shed excess weight.
Eating red beans and other legumes, in general, can help to lower bad cholesterol levels. The risk of heart disease and cardiovascular disease is significantly brought down by eating beans. An anti-inflammatory diet inclusive of beans could be beneficial to lowering high blood pressure and will fight inflammation.
What's more, is that beans are a cheaper option and have anti-inflammatory properties. They are a great replacement for red or white meat, which you may not be advised to eat regularly if you have a clinical nutrition diet. Apart from that, they are also a great source of Vitamin B and increase healthy gut bacteria to aid digestion.
Extra virgin olive oil is the least industrially refined oil. For decades, Pompeian has used natural methods to extract and refine olive oil. The major reason why olive oil is beneficial is because of its abundance of phenolic antioxidants. A single spoon of olive oil is rich in saturated fat and monounsaturated fats.
The anti-inflammatory properties of olive oil are known to decrease inflammation. They work like Ibuprofen does to reduce pain. The anti-inflammatory benefits of the antioxidants in olive oil reduce excess inflammation. As part of a Mediterranean diet, extra virgin olive oil substitutes an anti-inflammatory diet well. Healthy foods like olives help to reduce blood clotting and cardiovascular diseases.
Pompeian olive can also help fight cancer genes. Cancer is caused by free radicals, which olives help to counter at a molecular level. Chronic inflammation can be quite painful, and this oil is a great additive to a salad, marinades, or dressing to help fight inflammation. The anti-inflammatory compounds reduce inflammation and may help you to manage pain.
You can also cook with this oil and still get the dietary benefits from it. It is resistant to damage from heat and therefore perfect to cook with.
Pure leaf green tea is part of an anti-inflammatory diet to boost the immune system and reduce inflammation. All anti-inflammatory foods fight inflammation by targeting the inflammatory markers which compromise the body. Its thriving reputation is made possible by its anti-inflammatory effects, known to help rheumatoid arthritis patients and other chronic disease patients.
Because green tea is typically water-based, it does not contain unhealthy fats, carbohydrates, or protein. However, it is packed with anti-inflammatory compounds like catechins. Catechins form a part of anti-inflammatory foods that can fight cancer, heart disease, and chronic pain. Pure leaf tea is also rich in metabolic boosting benefits.
Green unsweetened tea will reduce inflammation and, at the same time, lower your cholesterol. Because it keeps hypertension in check, it is also known to reduce the risk of contracting diabetes. Two cups a day is part of a healthy diet and helps your metabolism to function properly.
Factors to Consider For Your Anti-Inflammatory Diet
Anti-inflammatory foods exist in the hundreds, probably thousands. Research is important before you declare your loyalty to a particular group of anti-inflammatory foods. Depending on your dietary requirements and supplements, you should consider the most common foods for fighting inflammation. However, here is a checklist you can use:
a) Nutrient Content
There are essential nutrients present in food that we all need to consume. A mixture of different foods can essentially make the difference between a balanced diet and an unhealthy diet. A mixture of foods such as French fries and other fried foods can potentially worsen inflammation. Eating the right foods will keep you healthy for a long time.
Vitamins, carbohydrates, proteins, minerals, fats, and water are necessary for your sustenance. Foods that contain all these are part of a Mediterranean diet. Healthy fats come from foods like salmon. On the opposite end of the spectrum, eating too much or too few important nutrients increases your risk of a chronic disease or an inflammatory disease.
Anti-inflammatory foods have some things in common; one of them is antioxidants. An antioxidant fights inflammation in rheumatoid arthritis and gout which can present with joint swelling and joint pain. Certain foods like green unsweetened tea are known to reduce inflammation and relieve oxidative stress.
Inflammatory foods like hot dogs, fried foods, and processed foods promote weight gain and activate inflammatory proteins. Conversely, consuming foods high in antioxidants can help keep inflammation at bay and keep you healthy.
c) Healthy fats
Healthy fat can be found in nuts. They are the direct opposite of trans fats, which are the worst for your health. Healthy fatty acids are important for our diet because they have anti-inflammatory characteristics and are a healthy food supplement.
Healthy high-fat foods keep you satisfied for a while and keep your body warm. In addition, fatty acids are important for hormone production and cell growth.
Anti-Inflammatory Diet Guideline
In a nutshell, inflammation is the body fighting off illness but going into overdrive. Not only is anti-inflammatory eating good for your health, but it can also help to manage diseases. The same foods also boast various qualities and nutrient density such as vitamin C. Eating the right diet can help to prevent weight gain and inflammation.
It can be difficult to get into a new diet; however, these tips will guide you.
i) Getting Advice From a Healthcare Professional
Your doctor knows your body and personal health on a personal level. They, therefore, know what will work. They will give you the best advice depending on your nutritional needs. You will also be safe through the side effects of starting a new diet.
ii) Getting Quality Sleep
Poor sleep patterns can promote inflammation. Lack of sleep is a pro-inflammatory factor and can have severe consequences. This is because your body needs sleep to heal and regenerate itself. Without adequate sleep, everything is altered, hence causing more inflammation.
Including at least thirty minutes of exercise, every day into your lifestyle can reduce the risk of metabolic syndrome. Metabolic syndrome is a factor that encourages chronic diseases. So a few runs up and down a flight of stairs, a brisk evening walk, or a fully-stocked gym workout can be beneficial for your health in the long run.
iv) Keep Your Meals Exciting
Just because you are transitioning into an anti-inflammatory diet does not mean you can't enjoy your food. If you like to prepare your meals, you can look up fun cooking ideas online or on your favorite YouTubers' channel. Either way mixing it up is always a good idea with any diet.
By hydration, we don't mean grab a soda or sweet drink. We mean you should drink plenty of water. Soda and sweetened beverages are the worst options for inflammation. Because they can increase inflammation, it is not advisable to drink any sweet and processed drink.
An anti-inflammatory diet is as healthy as healthy gets. You cannot go wrong with specifically tailored foods that reduce inflammation. On the brighter side, foods in this category are especially praised for having numerous health benefits.
Limiting pro-inflammatory foods is the main aim here. You should know just how much food to put on your plate and how much is enough for your sustenance. Eating regularly is also important on an anti-inflammatory diet because the body needs sustenance.
Any processed, oily or greasy foods are not good for your general health in the near future. As long as you avoid unhealthy options when it comes to food and choose water as your main drink, your health will be okay.