Inflammation is part of the body’s immune response. It can be good and beneficial in some cases, for example, when your knee sustains a blow and tissues need care and protection. Still, sometimes, inflammation can stays longer than necessary, causing more harm than benefit.
When conditions are not good, stress, inflammatory goods and low activity levels can make this more critical. Here are 7 anti- inflammatory foods that will help you fight with inflammation
Berries
Never underestimate berries with the size, berries are small fruits that are packed with fiber, vitamins and minerals. You can go of any of them as there is dozens of variety and some common one are:
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- Strawberries
- Raspberries
- Blackberries
- Blueberries
Berries are enriched with antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease. To keep your immune system functioning properly by producing natural killer cells also called NK cells.
Fatty Fish
As you know fatty fish are great source of protein and full of omega-3 fatty acids EPA and DHA. All types of fish contain some omega-3 fatty acids but these fatty fish are among the best:
- Salmon
- Herring
- Sardines
- Mackerel
- Anchovies
Inflammation that can lead to metabolic syndrome, heart disease, diabetes and kidney disease is reduced by EPA and DHA. Your body metabolizes these fatty acids into compounds called resolvins and protectins.
Also read: You must include these 7 amazing starchy food in your diet
Dark chocolates
Who says sweet cannot be healthy? Delicious, rich and satisfying dark chocolate are packed with antioxidants that reduce inflammation. Flavanols are responsible for chocolate’s anti-inflammatory effects and keep the endothelial cells that line your arteries healthy. Dark chocolate’s properties may reduce your risk of disease and lead to healthier aging.
Tomatoes
Powerhouse of nutrients, tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds relates to several types of cancer. Cooking tomatoes in olive oil can increase the amount of lycopene you absorb.
Turmeric
A spice with strong and earthy flavor used in curries and other Indian dishes and also have anti-bacterial properties. There is powerful anti-inflammatory nutrient curcumin present in turmeric due to which it has received lots of attention. Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases. Taking supplements which are full of isolated curcumin is much more effective.
Also read: Diet for Hypertension: Summer fruits which help you treat high blood pressure
Grapes
Grapes are enrich with anthocyanins, which helps in reducing inflammation. Grapes also helps in dealing with heart disease, diabetes, obesity, Alzheimer’s disease and eye disorders. They are best source of resveratrol, another compound with lots of health benefits.
Extra virgin olive oil
Rich in monounsaturated fats and staple in the mediterranean diet, extra virgin olive oil is one of the healthiest fats you can eat. It provides numerous health benefits. Extra virgin olive oil also benefits in reducing risk of heart disease, brain cancer and other serious health conditions. The effect of oleocanthal, an antioxidant present in olive oil, has been compared to anti-inflammatory drugs like ibuprofen. Remember that anti-inflammatory benefits are much greater in extra virgin olive oil than in any other refined olive oils.
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