Inflammation has become a common problem these days. Excess Inflammation in our body can trigger serious health issues so it shouldn’t be ignored at any cost. Inflammation can be there on the body surface or within the body. Symptoms of inflammation include redness, swelling, joint stiffness, loss of appetite, fever, fatigue, breath shortening, high blood pressure etc. Few Inflammatory disorders are atherosclerosis, asthma, rheumatoid arthritis, inflammatory bowel diseases, etc.
In order to stay away from these severe symptoms and disease conditions, you need to include anti-inflammatory foods as well in your diet. This article will help you know the best foods to include in your diet to ignore any otherwise causing issues.
30 Best Anti-Inflammatory Foods List:
Here is a list of foods you need to include as part of an overall health diet:
Polyphenols and flavonoid phyto-nutrients present in avocado make it an anti-inflammatory food. Avocados are a good source of vitamin C, vitamin K and vitamin B6. Minerals found in this fruit are potassium, copper, magnesium and manganese. Regular consumption of avocado reduces the risk of heart strokes, prevents cancer, regulates blood sugar level, promotes nutrient absorption and prevents cataracts. Its antioxidant property prevents ageing, boosts the immune system and lowers the risk of heart diseases.
Sprinkling some cinnamon powder on your food greatly adds to its anti-inflammatory property. Cinnamon also has antiseptic, anti-diabetic and antioxidant properties. Cinnamon contains vitamin K and Vitamin E as well as minerals like manganese, iron and calcium. This spice reduces bad cholesterol levels (LDL), controls type-2 diabetes and improves brain activity. Thus, it minimizes the risk of diseases like Alzheimer’s, cancer and heart diseases. Fibre in it promotes digestion. Being a natural disinfectant, it kills infectious bacteria in our body.
Turmeric has many medicinal properties. It possesses strong anti-inflammatory and anti-oxidant properties. Turmeric is a good source of dietary fibre, vitamin C, vitamin B6, magnesium, iron, potassium and manganese. Its consumption reduces the risk of heart attack, boosts brain function, prevents cancer and brain diseases, helps in treating Alzheimer’s disease and prevents ageing and skin problem.
Tomatoes are an amazing anti-inflammatory food. They have zero cholesterol, and low fat and calories. They are an excellent source of vitamin C and contain a good amount of vitamin A, vitamin K, potassium and manganese. Their antioxidant property helps in fighting cancer, preventing skin problems and reducing the risk of heart diseases. Regular consumption lowers blood sugar level, improves vision, reduces blood pressure and boosts immune system.
The phyto-nutrients present in broccoli makes it a great anti-inflammatory food. This nutritious vegetable has a very high amount of vitamin C and vitamin K. It is a good source of protein and dietary fibre, but low in saturated fat. Broccoli possesses anti-cancer property, stabilizes sugar glucose levesl and promotes digestion. Regular consumption of broccoli reduces cholesterol, prevents heart diseases and strengthens bone as it is rich in vitamin K. It reduces acidity by alkalizing your body.
The anti-inflammatory property of cauliflower can be attributed to the presence of vitamin K, phytonutrients and omega-3 fatty acids. It is an excellent source of vitamin C and Vitamin K and a good source of protein, magnesium and potassium. Cauliflower intake reduces blood pressure, improves brain functioning and improves heart health. Dietary fibre in it promotes digestion, while its antioxidant property prevents diseases by removing free radicals from the body.
Mushrooms are a powerful anti-inflammatory food. They also possess anti-viral, antioxidant and anti-cancer properties. They have zero cholesterol and low fat and carbohydrate. Mushrooms are a good source of vitamin B group and minerals like iron, copper and potassium. Mushroom consumption treats anemia as it contains good amounts of iron. Potassium in it helps in reducing blood pressure. It boosts the immune system and prevents cancer.
Blueberries have a high amount of phyto-nutrients which contribute to its anti-inflammatory property. They are low in calories but high in dietary fibre. They have a good amount of vitamin K, vitamin C, manganese and copper. Regular consumption of blueberries keeps your eye retina healthy and boosts immune system, thanks to their antioxidant property. Other benefits include promoting digestion, combating cancer and maintaining heart health.
Salmon has a good amount of omega-3 fatty acids which helps in reducing inflammation. It is a good source of protein, vitamin B6 and vitamin B12. Minerals present in it include selenium, phosphorus and potassium. Omega-3 fatty acids in salmon prevent Alzheimer’s disease, enhance brain functioning, promote eye health, prevent heart diseases and cancer, reduce the risk of leukemia and decrease high blood pressure.
Bromelain enzyme in pineapple helps in reducing inflammation. Pineapples are an excellent source of vitamin C and contains a good amount of manganese as well as dietary fibre. Benefits of eating pineapple include aiding digestion, boosting immunity, cancer prevention, combating arthritis etc. Its antioxidant property prevents premature ageing, prevents cancer and lowers cholesterol level.
Enzymes (papain and chymopapain), vitamin C and beta-carotene in papaya help in reducing inflammation. Papaya has an excellent content of vitamin C which helps in combating several diseases by boosting immunity. It is a powerful antioxidant. It is beneficial in treating digestion, eye problems and preventing cancer. It is also good for skin and hair.
Apricots are an anti-inflammatory food. They have low calories, cholesterol and saturated fat. They are high in dietary fibre, vitamin A and vitamin C. They also have anti-oxidant property due to the presence of vitamin C and other compounds. Apricot encourages bowel movement by promoting digestion. It prevents heart diseases and cancer. Oil in apricot is good for skin and boosts metabolism and immunity.
Asparagus is low in calories and saturated fat but high in fibre and protein. It has antioxidant and anti-inflammatory properties. Asparagus has a good content of vitamin K, vitamin A and vitamin C. It contains minerals like copper, manganese, selenium and potassium. Asparagus helps in combating cancer and heart diseases. It is good for skin, regulates blood sugar level and boosts immunity.
Garlic has antibiotic, anti-inflammatory and antioxidant properties. It is a good source of vitamin B6, vitamin C, and manganese. Garlic consumption prevents blood clotting in vessels, lowers bad cholesterol and eliminates free radicals thus making your heart healthy. Its antibiotic property fights infectious bacteria in your body. It is beneficial in treating asthma, bronchitis, cancer and skin infections.
Ginger is a strong anti-inflammatory food due to the presence of gingerols. It has a good amount of vitamin C, vitamin B6 and magnesium. Ginger relieves gastrointestinal problems, helps in treating nausea/vomiting, prevents colorectal and ovarian cancer, and enhances immunity.
16. Green Tea:
Green tea is a strong anti-inflammatory and antioxidant food because of the presence of polyphenols in it. It has beneficial effects on health like enhancing brain functions, speeding up metabolism, cancer prevention, lowering the risk of infectious diseases and heart diseases, and reducing bad cholesterol.
A popular spice, cayenne pepper reduces inflammation as well. It is particularly beneficial in reducing arthritis pain and inflammation. Cayenne pepper has anti-irritant property which eases gastrointestinal problems, ulcers etc. It also possesses anti- fungal and anti- viral properties. So spice up your meals by adding more of cayenne peppers!
Lemon reduces inflammation because of its high antioxidant property. Lemons are an excellent source of vitamin C which is a natural antioxidant. Lemons are high in dietary fiber, but low in cholesterol and fat. Lemon has many health benefits so you should incorporate it in your diet. Its intake boosts immunity, aids digestion, combats skin problems, stabilizes the pH level, increases energy level and fights infection.
Cherry is a delicious fruit with good nutritional value. There are many chemical compounds present in cherry which are responsible for its anti-inflammatory property. Cherries have a good amount of vitamin A, vitamin C and dietary fibre. Cherry intake can reduce belly fat, prevents diabetes, reduces the risk of heart attack, fights ageing and helps in treating Alzheimer’s disease.
Antioxidants like resveratrol and vitamin C present in grapes help in reducing inflammation. Grapes are a very good source of vitamin C and vitamin K. Their antioxidant and anti-inflammatory properties combat cardiovascular diseases and prevent cancer. Their use balances sugar level, improves memory and other brain functions and prevents blood clotting.
Apples possess amazing anti-inflammatory and antioxidant qualities. Their health benefits are known to all of us. Apple is an amazing source of dietary fiber and vitamin C. Its intake maintains heart health, strengthens bones, reduces asthma risk, prevents cancer, helps in detoxifying liver, enhances brain functioning and reduces cholesterol.
Almond is an anti -inflammatory food due to the presence of several nutrients which reduce inflammation. Almonds have a high amount of vitamin K, magnesium and manganese. Almonds help in treating constipation and preventing osteoporosis by strengthening bones. Almonds are also good for skin, increase energy and prevent cancer.
All types of beans possess anti-inflammatory property, but black beans are the best. Black beans are a good source of protein, fiber, manganese, magnesium and phosphorus. Black beans are good for heart health, prevent cancer and regulate blood sugar. They are rich in soluble fibre which stimulates digestion.
24.Extra Virgin Olive Oil:
Extra virgin olive oil is obtained from a first processing of oil. It has anti-inflammatory and antioxidant properties. The unsaturated fat contained in it provides additional health benefits. Extra Virgin olive oil protects your heart by lowering bad cholesterol and blood pressure levels, and preventing blood clotting within the vessels. It prevents cancer and Alzheimer’s disease. It is good for skin and hair as well. For reaping its anti-inflammatory benefits, you can use it as cooking oil or simply toss your salad with a teaspoon of extra virgin olive oil.
Besides being a healthy breakfast cereal, oats are an amazing anti-inflammatory food. They have a high amount of fiber, magnesium, manganese and phosphorus. They provide you energy, keep you full for a long time, reduce the risk of heart diseases, prevent indigestion, reduce cholesterol level, lower the risk of colon and stomach cancer and reduce blood sugar level.
26. Dark Chocolate:
Chocolates are loved by everyone, but to obtain anti-inflammatory benefits you should opt for dark chocolate. Dark chocolate is quite nutritious. It has a good amount of manganese, magnesium, iron and copper. It has strong antioxidant properties which eliminate free radicals from the body, thus protecting it from several health issues. Dark chocolate is also beneficial in lowering blood pressure, improving good cholesterol levels, boosting brain functioning and preventing signs of ageing.
Phyto-nutrients found in cantaloupe make it an antioxidant and anti-inflammatory food. This fruit is a rich source of dietary fibre, vitamin C and Vitamin A. Among the minerals, it has a good content of potassium. Cantaloupe is also good for eye and skin health. It regulates blood sugar levels, prevents cancer, enhances immunity and prevents ageing.
Onions contain some substances which help in reducing inflammation. They also contain a good amount of nutrients like manganese, copper, vitamin B6, vitamin C, potassium and phosphorus. Consumption of onion reduces the risk of heart diseases, prevents cancer, fights infections, prevents stomach ulcers and increases good cholesterol.
Sweet potato’s anti-inflammatory and anti-oxidant properties can be attributed to the presence of Anthocyanin and other pigments in it. Sweet potato is a good source of vitamin B6 , vitamin A, vitamin C and manganese. It contains high amount of fiber, but low saturated fat and cholesterol. Sweet potatoes have been found effective in treating asthma, indigestion and gastrointestinal ulcers. They also help retain water balance in the body.
Bell pepper or capsicum is used worldwide in a variety of dishes. Flavonoids found in it are responsible for its antioxidant and anti-inflammatory property. Bell peppers have low calories, saturated fat and cholesterol. They are rich in vitamin C and contain a good amount of vitamin K, vitamin B6, potassium and manganese. Regular consumption of bell peppers prevents cancer, improves blood circulation, reduces high cholesterol, prevents stomach ulcers and soothes cluster headache.
Word of Caution:
These foods are extremely effective in combating inflammation. But, these foods can also have side effects in certain cases. Over-consumption and interaction of any of these foods with medications can cause health issues. It is advisable to be careful before you use them if you have any health issues.
Maintaining a healthy weight is also equally important to reduce inflammation and related conditions. Do share your experiences with us regarding these anti-inflammatory foods if any.