Inflammation can be both good and bad. On the one hand, it’s the body’s natural way to defend against foreign invaders; on the other hand, chronic inflammation can lead to possible weight gain and many diseases. In addition, chronic inflammation can interrupt and damage natural cells in the body and cause diseases like heart disease, cancer, and diabetes.
However, here’s the good news – a nutritious diet and a few lifestyle changes can help fight chronic inflammation and lower your risk of disease. Here’s a list of healthy foods that help fight inflammation.
These beautiful vibrant berries contain many vitamins, fibers, and minerals. Although there are dozens of varieties you can try; the most common berries helpful in fighting inflammation include:
Berries have antioxidants named anthocyanins which have anti-inflammatory effects. These compounds may help fight inflammation, reduce the risk of heart disease and boost your immunity.
Who isn’t aware of all the benefits avocados provide? They are packed with healthy monounsaturated fatty acids and plenty of fibers. According to nutritionists, one of the best things you could include in your anti-inflammation diet to prevent diseases is adding plenty of fibers. Besides, fibers make the weight loss process easier, which helps combat weight-related inflammation.
Fatty fishes are great sources of protein and the long-chain omega-3 fatty acids DHA and EPA. Although all fishes contain some amount of omega-3 fatty acids, these fishes are the best sources:
DHA and EPA have anti-inflammatory properties that can help reduce the chances of heart disease, metabolic syndrome, kidney disease, and diabetes. This is because your body converts these fatty acids into compounds called proteins and resolvins, which fight inflammation in the body.
Kale has tons of anti-inflammatory properties and various phytonutrients and antioxidants that protect the body against cellular damage. By eating one cup of kale, you get a dose of:
- Amino acids
- Vitamins A, C, and K
Besides this, kale also benefits your eyes, skin, digestive system, and bones. You can add kale to your breakfast smoothie or immune-boosting juice.
Another nutritious yet delicious fruit on the list is pineapple. Pineapple has plenty of Vitamin C and a fair amount of Bromelain, an enzyme that stimulates protein digestion and reduces inflammation of the gut. Besides, it also boosts immune function. You can incorporate pineapple in your diet by adding them to your evening fruit plate, juices, or smoothies to enhance digestion and fight inflammation.
Broccoli is a superbly nutritious vegetable. It belongs to the family of cruciferous vegetables and has plenty of antioxidants. These antioxidants have anti-inflammatory properties that help minimize the risk of cancer and heart disease.
Mushrooms are loaded with antiviral, antimicrobial, and anti-inflammatory properties. These compounds help lower inflammation in the body and improve the overall immune system. In addition, mushrooms have ergothioneine, a powerful antioxidant that fights inflammation in the body. Besides, mushrooms are a great source of fiber, protein, and several B vitamins too. There are many different varieties, and you can choose according to your preference. However, the most common ones are morel, shiitake, porcini, and chanterelle.
This vibrant yellow spice is usually used in making curries. Turmeric has curcumin, an active compound that helps fight inflammation. It has been used as a medicinal herb since ancient times. You can add turmeric to season fish and vegetables or use turmeric roots in soups or sauces. However, make sure you add black pepper in every dish with turmeric to boost the absorption.
The bioactive compound in ginger, called gingerol, helps the body to fight inflammation. Besides, ginger also helps reduce acid burn and boost the immune system. You can add it to soups, smoothies, fish, and stir-fries.
Besides including anti-inflammatory foods into your diet, make sure you limit unhealthy foods. Food items like fast foods, sweets, fried foods, processed meats, and refined carbs can trigger inflammation in the body. So, make sure you notice the symptoms and eliminate the food items causing it.