Anti Inflammatory Foods List
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 important to consider various anti-inflammatory foods that’ll improve symptoms of lupus, autoimmune disorders, inflammatory bowel syndrome, and arthritis. In addition, anti-inflammatory foods will reduce your risk of developing cancer, depression, diabetes, and obesity. Below is an anti inflammatory foods list.
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 great 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 took DHA or EPA regularly. Other health benefits of fatty fish include improve mental ability, lowers the odds of developing heart disease, and reduces the risks of other chronic health issues, such as rheumatoid arthritis, alcohol-related dementia, and cancer.
There are numerous types of mushrooms in the world, 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.
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
Tomatoes are great 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 various types of cancer. Tomato juice consumption decreases inflammatory markers, particularly in overweight women. Other health benefits of tomatoes include, prevents cancer, improves 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 basic 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 a great source of oleocanthal antioxidants which reduces inflammation. Other benefits of olive oil include lower the risk of stroke, aids weight management, prevents type 2 diabetes and Alzheimer’s disease.
Avocado is a great 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 the 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 they’re rich in oleic acid, reduces cholesterol levels, boost heart health, improves absorption of nutrients, and reduces symptoms of arthritis.
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 lower cholesterol levels, improve your skin health, prevents cancer, and controls your blood sugars.
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 reduces inflammation. Other health benefits of pepper include fight fungal infections, promotes weight loss, relieves joint pain, and quells psoriasis.
People who’re following the anti-inflammatory diet should avoid premade desserts, unhealthy oils, processed foods, processed snacks, excess alcohol, processed carbs, and sugary foods. The above-mentioned are the best anti-inflammatory foods that you should consider. Based on science, anti-inflammatory foods improve your immune system.