Inflammation is part of the body’s immune response, without it, we can not heal. But when it is out of control, it can damage the body.
Foods high in sugar and saturated fat can spur inflammation and cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels. Things like a lack of sleep, excessive stress, genetics, and the wrong diet can all contribute to inflammation.
Herbs are important in your diet
Turmeric, garlic, ginger, basil, cinnamon are the best herbs that reduce the inflammation. Researchers attribute ginger’s health benefits to gingerols, compounds that are antioxidant, anti-inflammatory, antibacterial, and anti-disease. According to numerous studies, these compounds block several genes and enzymes in the body that promote inflammation.
Curcumin powder, this active substance in turmeric, has been found to contain potent anti-inflammatory and antioxidant properties. Studies have shown curcumin directly inhibits the activation of inflammatory pathways through shutting off production of two pro-inflammatory enzymes, COX-2, and 5-LOX. For this reason, curcumin has been implicated in a range of beneficial health effects, from preventing cognitive decline, liver damage, and heart disease, while easing joint inflammation and pain associated with arthritis.
Researchers hypothesize garlic’s cold-fighting power comes from the compound allicin, which blocks enzymes that play a role in bacterial and viral infections. In terms of an inflammatory response, a review of Anti-Cancer Agents in Medicinal Chemistry explained that aged garlic extract has been found to favorably stimulate anti-inflammatory proteins while suppressing inflammatory markers in chronic inflammation environments.
Nuts and seeds – a healthy source of anti-inflammatory omega-3 fatty acids
Walnuts, flax, chia, and almonds are very important for your health. With 9 grams of healthy fats, chia seeds can stabilize blood sugar, boost weight loss, suppress appetite, and even help keep your body hydrated throughout the day.
Another source of inflammation-fighting healthy fats is nuts. Almonds are particularly rich in fiber, calcium and vitamin E, and walnuts have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts are packed with antioxidants that can help your body fight off and repair the damage caused by inflammation.
Vegetables to ensure you are getting a range of vitamins and minerals
Spinach, broccoli, cauliflower, beets, tomatoes, and dark leafy greens are tasty and good for your health. Spinach attacks inflammation from all sides. It’s rich in carotenoids, and vitamins C, E, and K—all of which have been found to protect the body from pro-inflammatory cytokines. A form of vitamin E called alpha-tocopherol was found to decrease inflammation in patients with coronary artery disease in a The American Journal of Clinical Nutrition study.
This anti-inflammatory benefit could be linked to the sprouts’ glucosinolate content. These compounds help prevent unwanted inflammation when they’re converted to I3C—a compound that research has found to decrease the production of pro-inflammatory mediators on a genetic level.
Beets can not only reduce inflammation but may also protect against cancer and heart disease, thanks to their generous helping of fiber, folate, and powerful plant pigments called betalains.
Tomatoes are a great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation. Because lycopene lives in tomato skins, you’ll get more of the stuff if you throw a handful of cherry tomatoes into your next salad instead of slicing up one full-size tomato.
Fruits can provide a wide range of vitamins and minerals
A study in the Journal of Nutrition showed that eating berries daily could significantly reduce inflammation. And another study in the same journal found that fruit-based drinks could neutralize the inflammatory effects of high-fat, high-carb meals. Studies have demonstrated, for example, that red raspberry extract helps prevent animals from developing arthritis; that blueberries can protect against inflammatory intestinal disorders like ulcerative colitis, as well as lower blood pressure and heart attack risk.
Pineapple contains bromelain, the enzyme which acts as a meat tenderizer as well as a powerful anti-inflammatory. What researchers have noted is that many anti-inflammatory foods act not necessarily by reducing inflammation directly, but by alleviating symptoms that can eventually cause inflammation.
In order for your probiotic efforts to succeed, you also have to incorporate foods known as prebiotics into your diet. This groups of high fiber foods provide your gut bugs with the fuel they use to function and ferment. Apple peels also provide an average of 10 mg of quercetin—an endurance-boosting, anti-inflammatory antioxidant.
Beside all of these, do not forget to stay hydrated! Water helps the body flush toxins and reduce inflammation.