Top 10 Foods to Reduce Inflammation

Top 10 Foods to Reduce Inflammation

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When the body is under attack from foreign objects like germs, the immune system fights the invading object and gives rise to a situation of inflammation in the body. This is like a side effect of the body struggling with the foreign invaders to protect you. But sometimes, the inflamed condition persists for a prolonged amount of days even when the body is not under any attack from foreign particles. Chronic inflammation can give rise to a range of deadly diseases like Alzheimer’s, cancer, arthritis, etc. Inflammation of the body can be reduced best by making some dietary changes. More than any medicine, certain foods are more useful in reducing inflammation. Choosing the right foods can also reduce the risk of conducting illnesses.

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Here are some of the foods that are known to be anti-inflammatory in nature:-

1. Ginger

Ginger contains gingerols that are naturally anti-inflammatory. In fact, ginger has antioxidants and is also anti-bacterial in nature. When consumed, these properties in ginger help to reduce the enzymes that are responsible for inflammation. Several studies and research has supported this theory, and ginger has thus been effective in dealing with swelling and arthritis-related pain, asthma and viral attacks. Crush some fresh ginger and add it to your tea while the water is boiling to have the best effect on gout and arthritis.

2. Garlic-

Garlic not only fights cold and viral infections but is also great for fighting inflammation of all kinds. No wonder garlic is called an excellent medicine against prevention of deadly diseases like cancer. Garlic acts in our body by suppressing the inflammation and activating more of anti-inflammatory proteins. It helps to block chronic inflammation condition in the body, thus preventing a lot of diseases.

3. Turmeric

Turmeric gets its bright yellow hue from a substance called curcumin which contains anti-inflammatory properties. This is what gives turmeric its medicinal value and makes it great for all kinds of pains. Curcumin stops the production of inflammatory enzymes like COX-2 and 5-LOX, and in this way, it reduces inflammation in the body and its related discomforts like pain and numbness. Turmeric is thus a very useful homely medicine for joint inflammation, gout, heart diseases, liver damage, cold and infections, sprains, muscle injury, etc.  

4. Green tea

Everyone is aware of the weight loss properties of green tea, but did you know about its anti-inflammatory effects? Green tea is loaded with a group of antioxidants called catechins which are very good for our immunity. While protecting our body from foreign microbial attacks, green tea also reduces the inflammation of the body. Its high polyphenol content makes it more anti-inflammatory than any other beverage in the world. Drinking it daily suggests a lower risk of having tumours.

5. Berries

Include all kinds of berries in your fruit salad, if possible daily, as these are highly anti-inflammatory in nature. Eating them daily can have a significant effect on inflammation caused due to whatever reasons. Berries of all kinds have flavonoids and anthocyanins in them which inhibit inflammation in the body. Moreover, berries have vitamin C, polyphenols and resveratrol which together help to reduce the effect of inflammatory free radicals and promote health.

6. Salmon

Grill some fresh salmon frequently for lunch or dinner as they are rich sources of omega-3 fatty acids. These are some of the healthy fats needed by your body to reduce inflammation and promote immunity. Salmon has EPA and DHA; two kinds of fatty acids that increase a hormone called adiponectin in the body and improve the absorption of carbs for better metabolism and production of energy. It also burns fats in the body and reduces the inflammation markers.

7. Bell peppers-

Bell peppers are considered a superfood for their rich storehouse of vitamins and antioxidants that are anti-inflammatory in nature. Red bell peppers are said to have the highest ability to reduce inflammation because of high concentration of vitamin C and three bio-flavonoids – quercetin, luteolin and beta-carotene. These help to reduce deadly diseases like cancer and asthma resulting from chronic inflammation.

8. Chicken broth

Do you love the chicken broth prepared in your mom’s kitchen whenever you catch a cold? Chicken broth has been the traditional recipe to cure infections and cold because of its property to influence immunity and reduce inflammation. The chicken bone broth has loads of amino acids like glycine and proline that are highly anti-inflammatory.

9. Avocado

Avocado is another superfood known for its high amounts of potassium, magnesium and fibres. They are said to reduce skin inflammation, prohibit inflammatory markers like NF-kB and IL-6 and minimise the risk of cancer.

10. Grapes

Grapes are rich sources of anthocyanins which act as inhibitors of inflammatory markers such as NF-kB. They also reduce the risk of diseases like Alzheimer’s, heart disease, asthma and eye diseases which are linked to chronic inflammation. It also increases the hormone adiponectin which reduces the risk of cancer.

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