Inflammation is a natural part of our physiology. It is a reaction that our body uses to fight infections and to protect itself against injury. But is there such a thing as too much of a good thing?
In the case of inflammation: Yes, there is.
Too much inflammation over time can cause serious illnesses to occur, make it difficult to get around, and cause weight gain. Inflammatory foods, sedentary lifestyles, and high levels of stress can all add to this problem, compounding it until it seems as if there is no way out.
Best Anti-Inflammatory Foods To Consume
Luckily, just as there are some foods which promote inflammation, there are other foods that can fight it. Here is a proven list of the top anti-inflammatory foods that you can use to keep yourself in good health.
Berries
With all of the different types of fruits available today, simple berries can often get overlooked. These tiny fruits are chocked full of vitamins, minerals, and fibers, and they also contain antioxidants known as anthycyanins. These antioxidants can reduce the risk of disease by acting as anti-inflammatories.
One method that the body uses to stay healthy is to produce NK cells, which literally stands for natural killer cells. These cells help your immune system to work properly and function regularly every day. Recent studies have shown that daily consumption of blueberries can greatly increase the number of NK cells in your body, thus strengthening your immune system.
Research has also shown that people of both genders who eat strawberries can lower their risk of heart disease, especially for those who are overweight.
Berries are very small fruits, but that doesn’t mean they come in a small selection. There are dozens of different kinds to choose from, including strawberries, blueberries, raspberries, and blackberries.
Fatty Fish
Fatty fish are well-known for being the best sources of long-chain omega-3 fatty acids. While it is true that all fish contain fatty acids in at least some amount, these fatty fish contain far more than any of the others.
Why are omega-3s so important?
The two long-chain omega-3 fatty acids (known as EPA and DHA) are best known for fighting heart disease, kidney disease, diabetes, and many other similar ailments. The reason for this is because both of these fatty acids reduce inflammation.
When you digest these fatty acids and they begin to metabolize into your blood stream, they are broken down into smaller compounds which have strong anti-inflammatory properties. People who consume higher amounts of these fatty fish can significantly decrease their signs and symptoms of inflammation.
These best fatty fishes to consume as a source for omega-3s are salmon, sardines, herring, mackerel, and anchovies.
Broccoli
Broccoli contains high levels of the antioxidant sulforaphane, which can reduce your levels of cytokines to lower inflammation. This anti-inflammatory ability is shared by other vegetables of the same kind such as Brussels sprouts, kale, and cauliflower.
This incredible anti-inflammatory ability means that those who eat a lot of these vegetables can significantly decrease their risk of heart attack and even certain types of cancer.
This powerful antioxidant can be found in a variety of foods, but it is definitely most bountiful in fresh broccoli
Avocados
Are you a fan of guacamole?
If you are, you might just be in luck. The main ingredient for guacamole is avocados, which are well known far and wide as a proverbial super food.
Case in point: Avocados can even reduce your risk for cancer. They contain carotenoids and tocopherols, which have both been shown to reduce cancer risks.
They are also packed full of fiber, potassium, magnesium, and the monounsaturated fats which are beneficial to your heart health.
The reason this super food makes our list is due to a particular compound found in avocados that has been proven to fight inflammation, especially in new or young cells. Even just having a slice of avocado on your hamburger or using guacamole dip for your tacos is enough for avocados to provide their awesome benefits.
Green Tea
If you’ve never tried green tea before, you should definitely give it a try. There is a good reason green tea is touted as one of the healthiest of beverages.
Green tea is made from the same tea pants as oolong and black tea, but the process in which it is harvested and created is a bit different.
It contains a substance called EGCG (epigallocathechin-3-gallate) which provides major antioxidant and anti-inflammatory properties. It reduces cytokines during their production stage before they can even be created by the body. It also lowers the damage done to fatty acids, which we already know are vital to your cells.
Green tea also provides many other health benefits, such as a reduced risk of cancer, obesity, Alzheimer’s, heart disease, and many other conditions.
Peppers
If you are looking for a single food that contains multiple anti-inflammatory components, then look no further than our spicy friend the pepper.
Chili peppers reduce inflammation using some of the acids found inside of them, namely the sinapic and ferulic acids. These acids are also both known to help with aging and promote overall health in old age. Chili peppers also contain antioxidants and vitamin C, both of which go a long way in reducing inflammation. That give chili peppers 4 total components that all help with lowering inflammation.
Just like chili peppers, bell peppers contain high levels of vitamin C and various antioxidants. One of the very powerful antioxidants in bell peppers is known as quercetin. Quercetin is so powerful that it has been proven in recent studies to lower oxidation damage in people who suffer from sarcoidosis, an inflammatory disease that affects multiple organs of the body, including the lungs and lymph nodes.
Mushrooms
Shiitake, portobello, button mushrooms, and even truffles…if you like mushrooms, then chances are you’ve at least one of these types in a recent dish. That’s good news for you! Mushrooms contain a lot of different substances that are anti-inflammatory.
In addition to being very low in calories, mushrooms contain phenols and lectins. Both of these substances have strong anti-inflammatory properties. They also contain a handful of other little compounds that all help to reduce inflammation, as well.
In addition to helping with inflammation, these fleshy little treats also contain copper, selenium, and every single one of the B complex vitamins.
There is a particular variety known as Lion’s Mane that has recently been shown to reduce the specific types of inflammation that can occur in obesity. These low-grade forms of inflammation aren’t often specifically targeted by anti-inflammatories, so that’s a pretty big deal.
If you don’t like to eat your mushrooms raw, you can still cook them lightly and they will retain their benefits. Just don’t reduce them down to nothing. As we all know, cooking is the enemy of most of the natural gifts and benefits that most foods have to offer.
Grapes
Grapes are a pretty iconic fruity snack. Even those in ancient civilizations knew about their powerful potential for health benefits.
Today, we know more about exactly what health benefits grapes have to offer…and there are a lot of them.
Grapes reduce inflammation thanks to their high levels of anthocyanins. They are also an excellent source of resveratrol, which has a number of different health benefits. Grapes reduce the risk of heart disease, Alzheimer’s, obesity, diabetes, and certain eye conditions.
It has been proven that regularly taking grape seed extract can significantly lower inflammation even in the most severe cases, such as among those who suffer from heart disease. Subjects in recent studies who took this also saw a reduced risk of cancer and obesity that to higher levels of adiponectin.
Turmeric
People who seek to lower inflammation in their bodies often take curcumin supplements. Curcumin is a powerful anti-inflammatory and is widely accepted as one of the most common remedies for those with inflammatory conditions or diseases.
But what if you don’t want to take a supplement? Can you get curcumin from any natural food sources?
Yes! For those wishing to add more curcumin to their everyday diet, the answer is turmeric. Turmeric is a strong, earthy spice and is found most commonly in Indian food and cuisines from other middle eastern cultures.
Turmeric is linked to the reduction of inflammation in those suffering from diabetes, arthritis, and many other common inflammatory diseases.
To boost the power or curcumin even more, you should pair turmeric with black pepper when seasoning your dishes. Black pepper contains a substance called piperine, which has been shown to increase curcumin absorption by a whopping 2,000%! If you want to get all of the benefits you can from curcumin, combining turmeric with black pepper is definitely the way to go.
Extra Virgin Olive Oil
Extra virgin Olive Oil, or EVOO as Rachael Ray likes to call it, is among that ironic sounding group of foods known as healthy fats.
Originally most common in Mediterranean dishes, this staple is a monounsaturated fat with a myriad of anti-inflammatory properties. Recent studies have linked extra virgin olive oil to a reduce risk of heart disease, certain cancers (like brain cancer), and a plethora of other severe health issues. Studies show that as little as 3 to 4 tablespoons of extra virgin olive oil a day can drastically reduce certain markers of inflammation. Olive oil also contains oleocanthal, which is an antioxidant that has been shown to be as powerful of an antoxidant as ibuprofen.
Remember, this only applies to extra virgin olive oil. Other more refined types of olive oil do not carry these same health benefits, and have much lower anti-inflammatory capabilities than those of extra virgin olive oil.
Dark Chocolate
That’s right, we said it. There is a healthy reason to eat chocolate. Feel free to openly rejoice.
In addition to being super delicious, dark chocolate is also full of antioxidants and anti-inflammatories. These components help to relieve illnesses and reduce the risk for many common diseases. They also help with the aging process.
They reason dark chocolate has these properties is thanks to components called flavanols. Flavanols fight inflammation and boost the health of artery lining cells called endothelial cells. Recent studies have shown that dark chocolate can have these beneficial effects as little as two hours after being eaten, even for those with advanced endothelial damage, such as smokers.
As with olive oils, not all chocolates are created equal. Make sure the dark chocolate you select has a very high percentage of cocoa. The higher the percentage of cocoa, the better, but make sure it is at least 70%.
Tomatoes
Tomatoes were originally believed to be poisonous and not safe for eating. This is mostly because leaves and other parts of the tomato plant actually are toxic and are not safe for human consumption. However, as we all know now, the fruit is perfectly safe. In fact, tomatoes aren’t just safe to eat, they are a veritable gold mine of nutrition.
Tomatoes contain high levels of lycopene, which among antioxidants has some seriously powerful anti-inflammatory abilities. They are also very high in potassium and vitamin C. In addition to being an impressive source of antioxidants and anti-inflammatories, tomatoes are also a great way to reduce the risk of cancer thanks to the way lycopene works.
Whether you’re enjoying a simple tomato sandwich or drinking tomato juice on the go, you can reap some serious benefits by ensuring that tomatoes are a staple of your daily diet. In addition, you can combine two excellent anti-inflammatory sources by cooking tomatoes in EVOO. By doing this, you can actually increase your body’s ability to absorb lycopene, thus making it even more effective.
Cherries
Cherries are a seriously delicious source for your anti-inflammatory nutrients, whether they are of the tart or the sweet variety.
Tart cherries have been involved in many more studies regarding their ability to reduce inflammation, but sweet cherries are like just as powerful. Cherries are packed full of the antioxidant catechins and anthocyanins.
The awesome thing about cherries is that their health benefits can last for a long time even after you have stopped eating them. One recent study found that the benefits derived from eating cherries for one month actually continued and did not fall away until 28 days after the subject had completely stopped eating cherries.
Final Words
Inflammation, even in small amounts, can cause serious health conditions and agitate or cause many chronic illnesses. Luckily, we can keep inflammation at bay simply by making the right choices in regards to the foods we eat on a daily basis. By eating any of the foods on this list or taking supplements derived from them, you can make a strong stand against the degenerative powers that inflammation can have on the body.
