Inflammation is the body’s natural way of reacting to irritation, injury, or infection, and of course, it is a natural part of healing.
However, having a persistent or chronic inflammation could make you vulnerable to myriads of serious health conditions, including body pain, fatigue, mood disorders, gastrointestinal complications, weight gain, heart disease, stroke, etc.
On the other hand, multiple studies reveal that following an anti-inflammatory diet is one of the best and most effective ways to counter some of the chronic inflammation triggered by an unhealthy lifestyle.
Below are some science-backed anti-inflammatory foods you may want to consider:
Spinach is among the most recommended anti-inflammatory superfoods.
It is a good source of essential nutrients, including lutein, vitamin A, beta-carotene, iron, vitamin k, manganese, magnesium, folate, to name but a few.
Another strong point of Spinach is that it contains low calories, which makes it a perfect food for weight watchers and those who want to lose weight healthily.
According to research, people who eat spinach and other related green, leafy vegetables are less susceptible to macular degeneration, excess weight gain, certain cancer types, diabetes, osteoporosis, among others.
Health Benefits of Spinach
- It may boost brain function
- It may accelerate weight loss
- It may reduce the risk of child defects
- It may combat oxidative stress
- It may help treat or prevent asthma
- It may help aid digestion
- It may increase bone mass and reduce fracture rates
- It may boost eye health and prevent cataracts and age-related macular degeneration
- It may promote heart health, reduce blood pressure levels and relieve arterial stiffness
Salmon contains a higher amount of omega-3 fatty acids than most other types of fish or seafood, which makes it an effective food for combating inflammation, preventing chronic diseases, and keeping cholesterol in check.
That aside, Salmon is also an excellent source of essential nutrients, including protein, vitamins B-12, B-3, D, potassium, antioxidants [astaxanthin], and selenium.
Health Benefits of Salmon
- It reduces “bad” LDL cholesterol levels
- It prevents plaque formation which could trigger stroke and other cardiovascular diseases
- It aids weight loss by promoting satiety, suppressing appetite, and boosting metabolism
- It suppresses the proinflammatory biomolecules and inflammation-induced obesity
- It increases cognitive function
- It reduces toxicity in the body and prevents chemo-induced muscle loss
- It reduces the symptoms of Attention Deficit Hyperactivity Disorder [ADHD] in children.
- It increases lean muscle mass and boosts energy levels
- It improves skin, hair and nail health
- It improves eyesight and prevents eye-related diseases
Oranges are loaded with powerful vitamins and minerals, potassium, fiber, calcium, folate, magnesium, and fiber – all of which could give your overall health a huge boost.
Due to its anti-inflammatory, antiviral, and antimicrobial properties, oranges could help treat chronic diseases, boost immunity, aid weight loss, and so many other health benefits.
Health Benefits of Oranges
- It promotes proper functioning of the heart and shields it from serious diseases
- It strengthens the immune system
- It promotes healthy blood vessels
- It prevents UV-induced skin damage
- It moisturizes the skin and accelerates collagen production
- It regulates blood pressure levels
- It reduces the risk of megaloblastic anemia, a blood disorder that causes extreme fatigue
- It lowers cholesterol levels in the liver and serum
- It slows down sugar absorption and improves blood sugar levels
- It promotes eye health
- It reduces the risk of kidney stones
- It improves insulin resistance and treats Polycystic Ovary Syndrome [PCOS] in women
Carrots are yet another anti-inflammatory food you may want to consider.
To start with, Carrots contain an excellent amount of beta-carotene, antioxidants, fiber, and other vitamins/minerals that can help reduce the risk of certain diseases.
Additionally, it might interest you to know that carrots contain low calories and high fiber, meaning that it can help reduce excess weight – the leading risk factor for cardiovascular disease, diabetes, and some cancer types.
Health Benefits of Carrots
- It facilitates vision health
- It reduces the risk of certain cancer types [stomach, colon, prostate, lung, breast, etc.]
- It improves skin appearance
- It enhances hair growth
- It supports weight loss
- It prevents systolic blood pressure
- It reduces the risk of type 2 diabetes
- It improves glucose metabolism in people with diabetes
- It boosts the immunity system
- It improves bone health and prevents bone-related conditions
- It boosts cardiovascular health
- It improves liver health and eliminates toxins
Blueberries are rich in polyphenols that trigger antioxidant activity and may help reduce the risk of cancer and cardiovascular disease.
Again, the phytochemicals found in Blueberries – such as flavonoids, anthocyanidins, phenolic acids, and tannins – help to repair the damage caused by free harmful radicals in the body to improve overall wellbeing.
Additionally, studies reveal that blueberries can help prevent cancer as they reduce inflammation and regulate the growth of cells in the body.
Health Benefits of Blueberries
- It strengthens the bones
- It reduces wrinkles, age spots, acne and other signs of aging
- It lowers “bad” LDL cholesterol levels
- It prevents clogging of arteries and promotes heart health
- It improves insulin sensitivity in people with obesity, diabetes and other related health conditions
- It prevents certain cancer types
- It improves cognition and prevents degenerations
- It reduces belly fat
- It prevents chronic inflammatory diseases
Avocados are excellent sources of heart-healthy monounsaturated fats, fiber, and potassium while it contains a very limited amount of sodium.
Avocados also contain polyphenols, vitamins C, A, E, and B-complex, and other potent ingredients, which makes the fruit a must-have for any anti-inflammatory diet.
Health Benefits of Avocado
- It improves “good” HDL cholesterol levels
- It prevents heart attack, stroke and other cardiovascular diseases
- It regulates blood pressure
- It reduces the tension of blood vessels and arteries
- It keeps the eye healthy and shields it against cataracts and other age-related macular degeneration
- It nourishes the skin with essential vitamins and makes it glow
- It relieves arthritis pain and inflammation in tissues, joints, and muscles
- It improves liver health
- It lowers the risk of VKDB in newborn babies
- It combats harmful free radicals in the body
Almonds contain an excellent amount of monounsaturated fats, vitamin E, manganese, magnesium, plant protein, flavonoids, potassium, calcium, copper, and other essential nutrients your body needs to function properly.
In some recent studies, it was discovered that regular almonds intake can help lower the risk of cardiovascular disease, considering the fact that it improves the fatty acids profile of the blood.
Health Benefits of Almonds
- It prevents cardiovascular diseases and heart attacks
- It prevents cognitive decline and supports the healthy neurological activity
- It combats free radicals and reduces inflammation
- It balances the glucose content in the blood, improves insulin resistance and prevents diabetes
- It prevents weight gain and overeating
- It controls the digestive enzymes and bile acid production
- It aids digestion
- It prevents inflammation and combats certain cancer types
- It promotes strong, healthy bones and teeth.
- It strengthens the immune system and boosts the digestive tract’s function
Cherries are good sources of antioxidants, such as anthocyanins and catechins, which combat inflammation and protect the body from damages by pre radicals.
It also contains carbohydrates, calcium, protein, fiber,
Health Benefits of Cherries
- It cures insomnia and improves sleep quality
- It promotes a healthy joint function
- It contains anti-inflammatory properties for combating cancer, aging signs, headaches, etc.
- It controls blood pressure and heart rate
- It promotes weight loss
- It helps the body maintain the ideal PH balance
- It boosts cognitive function
- It speeds up recovery after exercise
- It protects against Alzheimer’s disease
- It lowers the risk of heart disease and colon cancer
Tomatoes are among the nutritional powerhouses we have around.
The fruits are high in vitamin C, vitamin k, folate potassium, and most especially lycopene, a powerful antioxidant highly beneficial for reducing pro-inflammatory compounds related to certain forms of cancer.
Health Benefits of Tomatoes
- It regulates blood clotting and controls bleeding
- It prevents serum lipid oxidation and reduces the risk of cardiovascular diseases
- It improves vision and prevents night-blindness and macular degeneration
- It aids digestion and reduces the risk of gastrointestinal disorders
- It reduces the tension in the blood vessels and arteries to prevent hypertension
- It reduces the oxidative stress of type 2 diabetes
- It protects the skin against UV-induced erythema
- It relieves gallstones
- It aids weight loss
- It aids the formation of healthy bones, teeth, and gums during pregnancy
Kale is packed with a number of anti-inflammatory properties and contains myriads of phytonutrients and antioxidants that help shield the body against cellular damage.
That’s not all; kale is also a good source of amino acids, vitamins A, C, and K, fiber, magnesium, iron, calcium, to name but a few nutrients.
Health Benefits of Kale
- It promotes healthy and radiant skin
- It supports the digestive system
- It improves energy levels
- It strengthens the immune system
- It prevents certain forms of cancer
- It lowers the risk of developing cataracts and macular degeneration
- It prevents atherosclerosis
- It helps in reducing “bad” LDL cholesterol levels and also in increasing “good” HDL cholesterol
- It keeps the blood sugar level in check
- It prevents urinary stone formation