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Top 10 Anti-Inflammatory Foods You Can Eat

Diabetes, arthritis, high blood pressure, and asthma are all lifestyle diseases whose underlying cause is inflammation. Research has shown that an anti-inflammatory diet can reduce your dependency on medicines to fight these diseases. Your fridge and the local farmers market are your best friends when it comes to fighting inflammation. Employ these anti-inflammatory foods for relief.

What are Anti-Inflammatory foods?

There are ingredients in some foods that may trigger or worsen inflammation. Processed or sugary foods may do this, whereas fresh, whole foods are less likely to do this.  

Anti-inflammatory diets emphasize the consumption of fresh fruit and vegetables. Fruits and vegetables are rich sources of antioxidants.  

In an anti-inflammatory diet, fruits and vegetables, foods containing omega-3 fatty acids, whole grains, protein, and healthy fats are commonly consumed. It limits or discourages the consumption of processed foods, red meats, and alcohol. Anti-inflammatory diets are not specifically regimens, but rather a way of eating.

  1. Leafy greens

Rich in protein, vital vitamins and minerals, leafy greens also are storehouses of antioxidants that fight inflammation like nothing else. Make these a part of your regular diet as juices, smoothies, and meals for maximum benefits.

  1. Tomatoes

Just like the leafy greens, tomatoes top the list of foods that fight inflammation. Versatile as an ingredient they can be made part of salads, in dips, salsas or just eaten raw.

  1. Fatty fish

Fishes like mackerel, salmon, sardines, and tuna are rich sources of beneficial fatty acids and omega-3, both of which are powerful anti-inflammatory ingredients. Incorporating them in the diet shows an almost instant reduction in inflammation.

Read More: 11 Best Sources fo Omega 3 Fatty Acids

  1. Nuts

Nuts are your go-to option for protein and omega-3s in the healthiest form. Have them by not more than a handful as they are also rich in fats. Almonds and walnuts are your healthiest nuts to snack on them.

  1. Fruits

Nothing spells anti-inflammatory as fresh fruits. Strawberries, sweet lime, grapefruit, blueberries, oranges, and pineapple top the list in this regard. They add the all-important anti-oxidants to the body and are especially rich in ‘Quercetin’ that is strong and fights even cancer.

  1. Olive Oil and Coconut Oil

The virgin varieties of coconut and olive oil have the maximum amounts of anti-oxidants. They are great for combating inflammation. These oils fight free radicals that are responsible for causing arthritis, osteoporosis, and cancer.

  1. Beetroots

The darker the vegetable, higher will be the quantity of inflammation-fighting properties. Beetroots are one of the most potent foods in this regard. These repair damage to cells. Incorporate into your diet as part of salads, juices, cooked vegetable or as dips.

  1. Oats

The wonder-cereal which has the highest amount of protein content, Oats are ninjas when it comes to fighting inflammation. They are mainly beneficial for diabetics and reduce belly fat apart from fighting inflammation.

From what I have seen, moderate amounts of coffee may have anti-inflammatory effects. Certain components in coffee seem to help reduce inflammation in the body, which could be beneficial for overall health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Read More: 13 Health Benefits of Oatmeal

  1. Green Tea

Almost the modern ‘elixir of life,’ green tea is the brahmastra in health foods. Reduces belly fat, fights cancer, lowers weight, and tackles inflammation, green tea is your humble drink that is a powerhouse of anti-oxidants. However, do not have more than three cups a day.

Based on my observations, I’ve noticed that dark chocolate with at least 70% or higher content of cocoa appears to have anti-inflammatory properties. Including moderate amounts of such dark chocolate in your diet could potentially be beneficial for your health.

Dr. Rajeev Singh, BAMS
  1. Ginger

This root vegetable is choc-o-block full of anti-oxidants. Apart from these, it fights all kinds of diseases. Anti-bacterial and anti-inflammatory, it is great for indigestion and joint swellings. It is best had as ginger tea which can be made by seeping some in hot water. Fresh ginger does the maximum benefit so, make it a part of your chutneys and dips. You could even add its juice to your glass of lemonade.

To sum up, the anti-inflammatory diet may reduce inflammation and improve the symptoms of some common health conditions, including rheumatoid arthritis.

  There are ingredients in some foods that may trigger or worsen inflammation. Processed or sugary foods may do this, whereas fresh, whole foods are less likely to do this.

Anti-inflammatory diets emphasize the consumption of fresh fruit and vegetables. In an anti-inflammatory diet, fruits and vegetables, foods containing omega-3 fatty acids, whole grains, protein, and healthy fats are commonly consumed. Fruits and vegetables are rich sources of antioxidants.   It limits or discourages the consumption of processed foods, red meats, and alcohol. Anti-inflammatory diets are not specifically regimens, but rather a way of eating.

Also Read: Fast and Effective Ways to Reduce Inflammation in the Body

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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