You’ve probably heard this phrase among your family members and peers – that certain foods cause inflammation in their bodies. But, what exactly is inflammation and how can certain foods trigger it? Well, let’s break it down in simple terms. For starters, whenever you consume any food that contains certain chemicals, plant pollen, or microbes that your body identifies as foreign, your immune system becomes activated. This results in your body undergoing inflammation. While intermittent inflammation that occurs periodically may be helpful to your body, chronic inflammation may is certainly not desirable. It can lead to diseases such as arthritis, cancer, heart problems, and even Alzheimer’s.
So, if you wish to reduce inflammation in your body, you can do so without the use of any medication. The secret here lies in what you eat. Read ahead to find out about 10 anti-inflammatory foods that can help your body heal in no time. They’re commonly found and are probably sitting in your refrigerator right now!
1. Berries
They may be small, but they’re packed with fiber, minerals, and antioxidant properties such as anthocyanin. This helps reduce inflammation in the body, prevents certain diseases from developing in the body, and gives your immunity a boost. Now, this is something that you definitely want on the list!
Add strawberries, blueberries, raspberries, or blackberries to your morning smoothies or munch on them as a snack in the evening. But, be sure to consume a handful every day at the minimum.
2. Tomatoes
Tomatoes are a staple ingredient in most meals. They’re high in Vitamin C, potassium, and lycopene which is proven to reduce the risk of cancer. Cook them in your meals, have them raw in your salad or gulp it down as tomato juice or soup, the possibilities of consuming this powerhouse fruit are endless!
3. Fatty Fish
Salmon, anchovies, mackerel, or herring – pick the one that you like the most and add it to your diet today! Fatty fish such as these are rich in long-chain Omega 3 fatty acids and protein. You can even consume omega 3 fatty acids in the form of supplements if you are unable to find fresh fatty fish in your nearest grocery store.
4. Turmeric
This golden spice is known for its healing properties. It’s not just used to add color and flavor to your curry, it works to reduce inflammation as well. Turmeric is packed with curcumin – a powerful anti-inflammatory and antioxidant compound that is proven for its magical benefits.
When consumed with black pepper, the absorption of curcumin can be significantly enhanced. Add it to your food and spice up your meals to reap its benefits right away.
5. Green Tea
This healing tea for the body is an addition to your diet that can do wonders. Sip on a cup of warm green tea after your meals for an added kick to reducing inflammation in your body. It contains a magical component called Epigallocatechin-3-gallate (EGCG). This helps protect cells from damage and is loaded with anti-inflammatory properties.
This drink is known to reduce the risk of heart problems, obesity, and Alzheimer’s. So, be sure to stock up on green tea on your next grocery visit.
6. Dark Chocolate
Switch to dark chocolate to satisfy your sugar cravings. it may be an acquired taste but is worth it. It helps in healthier aging and helps keep the cells that line your arteries healthy as well.
Be sure to get your hands on dark chocolate that is 70% cocoa or more. The amount of flavonoid present in this is the highest, allowing you to reduce any inflammation in your body significantly.
7. Grapes
Grapes too contain anthocyanin- just like berries. Apart from this, they’re high in potassium and help balance the fluids in your body. They can bring down high levels of blood pressure and reduce heart disease as well! They’re sweet, flavorful, and come in different shapes. colors and sizes. Try them out and find your favorite one today!
8. Coffee
Coffee has been researched as a powerful antioxidant drink as well. Polyphenols in coffee help reduce inflammation and lower the risk of diabetes, liver cancer, and Parkinson’s’ disease.
But, remember to consume coffee in moderation –too much of it can lead to heartburn, jitters, and muscle breakdown.
9. Vegetables
Cruciferous vegetables such as broccoli, cauliflower, kale, and Brussel sprouts are a must addition to your diet. They’re packed with antioxidants such as sulforaphane that can help reduce the risk of cancer and heart disease. So, load up on these greens and make them a part of your family’s eating habits as well. They will thank you for it!
10. Nuts
You’re sure to find healthy fats in all types of nuts. Almonds, walnuts, hazelnuts, or even peanuts, the variety available is sure to leave you in awe. They do not only contain Vitamin E, Omega 3 fats, calcium, and magnesium, but also fiber and zinc! So add it to your snacks and consume in moderation. A handful a day is the amount you need.
P.S. stay away from nuts if you’re allergic to them!
Foods to Avoid
While consuming anti-inflammatory foods is important for a healthy diet, you might also want to rule out what is causing the inflammation to begin with. Here are some of the most common foods that cause inflammation in the body. You can avoid them going forward to help your gut heal and stay healthy.
- Fried items
- Processed and refined carbohydrates such as white bread and pasta
- Foods that are high in sugar. This includes sodas and sugary beverages
- Trans fats such as shortening and margarine
- Processed meat (hot dogs, pepperoni, etc.) and red meat (burgers and steaks)
The Bottom Line
Inflammation is the body’s natural response to a foreign pathogen. However, too much of this process can become the root cause of unwanted illness and diseases. You definitely don’t want to go through this in the future. So, now that you know what foods to consume daily and which foods to avoid, you can start on your journey to helping your body heal. Try it out for yourself and see how much lighter, energetic and healthier your body feels in no time!
