Top 10 Foods That Fight Inflammation

by John Staughton (BASc, BFA) last updated -

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Eating anti-inflammatory foods should be a part of any healthy diet, but if you are more prone to chronic inflammation, knowing the best foods for such conditions is important!

What is Inflammation?

Inflammation is the body’s way of signaling that it is defending itself, whether against physical injury or infection. When you bang your knee, cytokines are released, which signal the immune system that the body requires assistance/protection. The blood vessels dilate and white blood cells rush to the site of impact, usually accompanied by swelling and redness. This is acute inflammation and can be a good thing, but chronic inflammation is much more dangerous. This can wear down your body, and can also lower your defenses to chronic diseases, such as cancer and arthritis, among many others.

List of Anti-Inflammatory Foods

The top anti-inflammatory foods include blueberries, salmon, grapes, green tea, coconut oil, ginger, and turmeric, among many others.

Green Leafy Vegetables

Packed with minerals, low in calories and high in antioxidants, green leafy vegetables like kale, spinach, and collard greens can all help with symptoms of chronic inflammation.

Beets

Beets are packed with many unique nutrients and antioxidants, but it is the betaine found in these vegetables that get the most attention for their anti-inflammatory effects, which is why eating beets are associated with a lower risk of diabetes.

Turmeric

The active ingredient in turmeric, curcumin, is considered one of the most powerful antioxidants we can consume, and as such, is also excellent at reducing inflammation throughout the body.

Ginger

Some of the active ingredients in ginger, called gingerols, are famous for their strong anti-inflammatory effects, particularly in the stomach and lining of the gut, which is where so much chronic inflammation occurs.

Coconut Oil

Although coconut oil is high in fats, the high concentration of medium-chain fatty acids, particularly lauric acid, means that this oil can actually help reduce inflammation and lower your risk of heart disease.

Green Tea

With such a high level of polyphenolic compounds, green tea is known to reduce inflammation in the stomach, respiratory system and cardiovascular system, in addition to its many other healthy, relaxing effects.

Walnuts

Omega-3 fatty acids are anti-inflammatory in nature, and walnuts are one of the best sources for these “good” fats.

Flaxseeds

Seeds and nuts are often high in fats, and flaxseeds are no exception, but the fatty acids found in these seeds can reduce inflammation in the cardiovascular system.

Tomatoes

Eating tomatoes boost your lycopene levels, which can reduce the deposition of beta-amyloid plaque in the brain, a serious form of inflammation that can increase your risk of Alzheimer’s disease.

Grapes

The resveratrol found in grape skins has been proven to reduce the inflammatory response by the body.

Blueberries

The anti-inflammatory flavonoids found in such high concentrations in blueberries make them a favorite remedy for chronic inflammation. Additionally, blueberries are a superfood that can boost the immune system and potentially prevent cancer, among many others.

Inflammatory Foods to Avoid

While some foods can help reduce inflammation in the body, others can make the situation worse, such as

  • Highly processed foods
  • Vegetable oils
  • Dairy products
  • Artificial additives and artificial sugars
  • Excess gluten
  • Alcohol
  • Trans fats

Basically, if you shift to a healthier diet, you can easily eliminate many of these inflammatory trigger foods from your weekly intake.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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