Food Items That Can Help Fight Inflammation Quickly

Inflammation is an immune response that occurs in the body when cells are signaled to heal damage caused by something foreign, like when you have swelling and redness around a wound or twisted joint, or fever while your immune system battles an illness.

In the short run, inflammation can be helpful, as it helps your body defend itself from infection and injury. On other hand, chronic inflammation can lead to weight gain and disease. [1]

Some studies also state that inflammation can also lead to health problems including cardiovascular disease, diabetes, arthritis (including psoriatic arthritis), cancer and even depression. 

Several factors like lack of sleep, excessive stress, genetics, and—what might be worst of all—the wrong diet can all contribute to inflammation. 

Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessel

However several studies have found that some foods can help fight inflammation.

Here are 8 anti-inflammatory foods that you can add in your diet.

1. Fatty fish

Fatty fishes like salmon and tuna contains significant amounts of omega-3 fatty acids—more than any other type of fish or seafood. These healthy fats are well known for their anti-inflammatory properties.

Fish, especially salmon, is a great source of omega-3s—it contains two different types, DHA and EPA. Studies have found that EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease. [2] [3] [4] [5] [6] [7]

Studies have found that people consuming  salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP). [8] [9]

2. Turmeric

Turmeric a popular ingredient in many Asian cuisines like Indian. This very spice is also known for its medical properties and have been used for more than 5000 years in Ayurveda.

Turmeric is loaded with the active compound curcumin. [This] is more effective at fighting inflammation than aspirin or ibuprofen. Turmeric  is also known to reduces inflammation related to arthritis, diabetes, and other diseases. [10] [11] [12] [13] [14] [15] [16]

According to a study published in Advances in Experimental Medicine and Biology, curcumin directly inhibits the activation of inflammatory pathways through shutting off production of two pro-inflammatory enzymes, COX-2, and 5-LOX. [17]

3. Green tea

Green tea-a humble drink that's been cherished for weight loss and many other benefits on health. Green tea leaves are packed with polyphenol compounds, especially a substance called epigallocatechin-3-gallate (EGCG), which can help reduce free radical damage to stop further inflammation. 

Green tea is also known to reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. [18] [19] [20] [21]

Moreover studies have also shown that EGCG  inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells. [22] [23]

Other tea including  black, white, and oolong teas are also excellent choices for reducing inflammation.

4. Berries

Berries, a tiny fruit that is no less than a nutrient grenade, that is packed with fiber, vitamins, and minerals.

Berries are chocked with anti-oxidants, one of them is known as anthocyanins. This very compounds is known for its anti-inflammatory properties that may reduce your risk of disease. [24] [25] [26] [27] [28]

According to a study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease. [28]

Additionally they are also low in calories and add vitamin C, vitamin E, and fiber to your daily diet. 

5. Avocados

Avocados has gained it's popularity for its buttery taste and ofcourse heart-healthy monounsaturated fats. They are also rich in several vitamins and minerals, including potassium, magnesium Copper, Vitamin B6, Vitamin C and more.

Avocado are also rich in carotenoids and tocopherols, which are linked to reduced the risk of cancer. [29] [30] [31]

According to a study, people who consumed a slice of avocado with a hamburger, found that-they had lower levels of the inflammatory markers NF-kB and IL-6, compared with participants who ate the hamburger alone. [32]

6. Extra virgin olive oil

Extra virgin olive oil is probably one of the healthiest fat you can add in your daily diet. These are packed with monounsaturated fats, which provides numerous health benefits.

Various studies have found that extra virgin olive oil can help reduced risk of heart disease, brain cancer, and many other serious health conditions. [33] [34] [35] [36] [37] [38] [39]

Researches have found that oleocanthal (a plant compound) has a significant impact on inflammation and helps reduce joint cartilage damage, working similarly to ibuprofen in that it prevents the production of pro-inflammatory COX-1 and COX-2 enzymes.

7. Tomatoes

Tomato, a fruit that is being used as vegetable and is packed with several nutrients including vitamin C, potassium, and lycopene, and antioxidant with impressive anti-inflammatory properties. [40] [41] [42] [43]

According to a study, women with excess weight had significant reduction in symptoms of inflammatory, when consumed tomato juice. [43]

Additionally tomatoes are also rich in Lycopene (a plant nutrient) that can be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.

8. Other Food That Can Help Reduce Inflammation.

Here are additional 10 food that may help reduce inflammation.

• Chia Seeds
• Raw Oats
• Dark Chocolate
• Oranges
• Beets (beetroots)
• Broccoli
• Eggs
• Nuts
• Coconut Water & Oil
• Raw Honey

Recipe For Anti-inflammatory Smoothie.

Here's a simple recipe that may help you reduce inflammation. 

Nutrient: Calories 167 ; protein rg ; carbohydrates 31g ; fat 4g ; cholesterol 0mg ; sodium 350mg : Sugar  14g : Fiber 5g.

Ingredients

• 1 cup unsweetened almond milk
• 1 frozen banana, sliced
• 1/4 inch piece of fresh ginger (peeled and sliced)
• 1/4 inch piece of fresh turmeric (peeled and sliced)
• 1/4 teaspoon ground cinnamon
• 1/2 teaspoon chia seeds
• 1/2 teaspoon flax seeds
• 1 cup fresh baby spinach

Procedure: 

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Inflammation can be both good and bad. In shot run it may help your body defend itself from infection and injury. But also it could lead to many chronic disease.

A diet rich in anti-inflammatory foods may help prevent certain health conditions from occurring as you age. Adding these delicious and healthy foods may help improve your overall health and make it easier to manage a healthy weight. 

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