Anti Inflammatory Foods List

An anti-inflammatory foods list will help you pick foods to eat and use in meal preparation to reduce your risk of developing cancer, depression, diabetes, and obesity.

Inflammation is characterized by signs such as pain, redness, and swelling. Based on science, inflammation is an essential part of your immune response, especially when your body is fighting an injury or infection. Chronic inflammation increases your odds of developing severe health issues, such as cancer, Alzheimer’s disease, cardiovascular complications, and diabetes.

Some factors that increase the severity of inflammation include excessive alcohol consumption, inflammatory foods, stress, being obese or overweight, and smoking. Therefore, it’s essential to consider various anti-inflammatory foods that’ll improve lupus symptoms, autoimmune disorders, inflammatory bowel syndrome, and arthritis.

Anti-inflammatory Foods List

1. Broccoli

According to science, broccoli is a nutritious food. Broccoli is a Brassica or Cruciferous vegetable because it comes from plants in the Cruciferae family. Based on science, Cruciferous vegetables play a vital role in reducing the risk of developing cancer and heart diseases. Broccoli is an anti-inflammatory food because it contains antioxidants. Broccoli contains sulforaphane antioxidant that fights inflammation through lowering NF-kB and cytokines levels. Some of the health benefits of broccoli include controlling blood sugar, reducing constipation, promoting healthy digestion, improving cognitive health, and slowing the aging process.

2. Fatty Fish

Fatty fish is a good source of omega-3 fatty acids and protein. Salmon, mackerel, sardines, anchovies, and herring are excellent sources of omega-3 and protein. According to science, omega-3 fatty acids DHA and EPA reduce inflammation, increasing the risk of heart disease, metabolic syndrome, kidney disease, and diabetes. Your body metabolizes DHA and EPA into protectins and resolvins compounds. Most studies have found that individuals who consume EPA or DHA supplements and salmon experience reductions in the inflammatory CRP (C-reactive protein). In addition, individuals with irregular heartbeats will experience no difference in inflammatory markers when they take DHA or EPA regularly. Other health benefits of fatty fish include improved mental ability, lowering the odds of developing heart disease, and reducing the risks of other chronic health issues, such as rheumatoid arthritis, alcohol-related dementia, and cancer.

3. Mushrooms

There are numerous types of mushrooms globally, but a few varieties are grown commercially and edible. Some of the main varieties of edible mushrooms include shiitake, portobello, and truffles mushroom. Mushrooms are rich in B vitamins, copper, and selenium. In addition, mushrooms are low in calories. Based on science, mushrooms contain antioxidants and phenols that provide anti-inflammatory protection. Some studies have shown that the lion’s mane mushroom has the ability to reduce obesity-related inflammation. In order to obtain the nutritious value of mushrooms, opt for lightly cooked or raw mushrooms. Cooking mushrooms reduces anti-inflammatory compounds, thus lowering their effectiveness. Other health benefits of mushrooms include a lower risk of diabetes, Alzheimer’s, and cancer.

4. Turmeric

Turmeric contains curcumin and anti-inflammatory nutrients. Turmeric plays a significant role in reducing inflammation related to diabetes and arthritis. Some studies found that consuming a mixture of piperine and curcumin decreases the inflammatory marker CRP in individuals suffering from metabolic syndrome. Some of the proven health benefits of turmeric include :

– Increases the antioxidant capacity in your body

– Boosts brain-derived neurotrophic factor

– Prevents cancer

– Lowers the risk of depression

– Delays the aging process

5. Tomatoes

Tomatoes are excellent sources of lycopene, potassium, vitamin K, folate, Beta carotene, chlorogenic acid, naringenin, and vitamin C. In addition, various studies show that tomatoes have an impressive content of anti-inflammatory properties. Lycopene plays a significant role in reducing pro-inflammatory compounds, especially compounds related to multiple types of cancer. Tomato juice consumption decreases inflammatory markers, particularly in overweight women. Other health benefits of tomatoes include, prevents cancer, improving heart health and skin health.

6. Olive Oil

Olive oil has various health benefits because it contains monounsaturated fats. According to some studies, olive oil is essential in reducing the risk of brain cancer and heart disease. In addition, olive oil is a fundamental component of the Mediterranean diet. Scientists found that individuals who consume the Mediterranean diet decrease CRP and other inflammatory markers. In addition, olive oil is an excellent source of oleocanthal antioxidants which reduces inflammation. Other benefits of olive oil include lowering the risk of stroke, aiding weight management, prevents type 2 diabetes and Alzheimer’s disease.

7. Avocados

Avocado is an excellent source of heart-healthy monounsaturated fats, fiber, magnesium, and potassium. In addition, tocopherols and carotenoids antioxidants play a significant role in reducing the risk of cancer-related inflammation. Some studies suggest that avocado compounds lower the risk of inflammation in young skin cells. Scientifically, consuming more avocados will decrease the level of IL-6 and NF-kB inflammatory markers. Other benefits of consuming avocados include being rich in oleic acid, reducing cholesterol levels, boosting heart health, improving absorption of nutrients, and reducing arthritis symptoms.

8. Berries

Berries are packed with minerals, vitamins, and fiber. Some of the most common berries include blackberries, blueberries, strawberries, and raspberries. These types of berries are great sources of anthocyanin antioxidants. Based on science, anthocyanin compounds possess anti-inflammatory effects. Consuming more berries catalyzes the process of product NK cells (natural killer cells), which boosts your immune system. In addition, obese individuals who consume more strawberries experience a lower risk of developing heart disease because the berries reduce the level of inflammatory markers. Other crucial benefits of eating berries include lowering cholesterol levels, improving skin health, preventing cancer, and controlling your blood sugars.

9. Peppers

Chili and bell peppers are loaded with antioxidants and vitamin C. Bell peppers contain the quercetin antioxidant, which reduces the oxidative inflammatory marker in people suffering from inflammatory disease or sarcoidosis. In addition, chili peppers contain ferulic acid and sinapic acid, which delay the aging process and reduce inflammation. Other health benefits of pepper include fighting fungal infections, promoting weight loss, relieving joint pain, and quelling psoriasis.

Conclusion

People who follow the anti-inflammatory diet should avoid premade desserts, unhealthy oils, processed foods, processed snacks, excess alcohol, processed carbs, and sugary foods. Those mentioned above are the best anti-inflammatory foods that you should consider. Based on science, anti-inflammatory foods improve your immune system.