The 14 Best Anti-Inflammatory Foods

The Best Anti-Inflammatory Foods are many and varied. In addition, they can also provide other basic nutrients that our bodies need to stay healthy. Inflammation is part of the body ‘s immune response to remove harmful stimuli, including damaged cells, irritants, or pathogens. Inflammation can prevent infections, wounds from healing and can cause tissue damage . However, when it gets out of control, the infection can actually damage the body.

Inflammation can be acute or chronic . Acute inflammation starts quickly and quickly becomes severe, with symptoms usually lasting a week or two.

On the other hand, chronic inflammation  can last several months to years. Symptoms of inflammation  are redness, swollen joints that are tender to the touch, joint pain, joint stiffness and loss of joint function. Inflammation can also cause flu-like symptoms such as fever, chills, loss of energy, headaches, loss of appetite, and muscle stiffness. Often only some of these symptoms are present when we suffer from inflammation.

A wide variety of health problems are linked to Inflammation. They include acne, asthma, sinusitis, atherosclerosis, periodontitis, celiac disease , hay fever, chronic prostatitis , inflammatory bowel disease , ulcerative colitis, Crohn ‘s disease, rheumatoid arthritis, interstitial cystitis, and even cancer.

If you want to get or stay healthy, it’s important to control inflammation in your body by following a healthy lifestyle and diet. Many foods have anti-inflammatory properties that can help prevent and fight inflammation. Check out the 14 Best Anti-Inflammatory Foods:

Olive Oil: Olive oil is included as one of the Best Anti-Inflammatory Foods ,  due to its beneficial compounds. A 2011 study published in Current Pharmaceutical Design showed that the compound called oleocanthal present in extra virgin olive oil prevents the production of COX-1 and COX-2 enzymes in the body that cause inflammation .

When it comes to fighting inflammation , always opt for extra virgin olive oil. It may even reduce the risk of Inflammation -related diseases , such as  degenerative joint diseases or diabetes. Use this oil to cook food and make healthy salad dressings. Warm olive oil used as a massage oil helps reduce pain, swelling and inflammation from arthritis and muscle cramps.

Ginger: Ginger contains a compound known as gingerol that acts as anatural-  inflammatory . According to a 2005 study published in the Journal of Medicinal Food, ginger affects certain inflammatory processes at the cellular level. This makes treatment effective for bothacute and chronic inflammatory diseases . People with osteoarthritis or rheumatoid arthritis notice a decrease in pain and swelling along with improved mobility after consuming ginger on a regular basis. Ginger can also reduce-exercise inflammation  .

You can use dried or fresh ginger root to make ginger tea. Drink ginger tea 2 or 3 times a day. To reduce inflammation , you can even massage the affected area with ginger oil a few times a day. Ginger capsules offer better benefits than other forms. Consult your doctor for the correct dosage.

Note: Avoid consuming too much ginger as it can thin your blood.

Turmeric: This popular yellow spice used in Indian cuisine is also one of the Best Anti-Inflammatory Foods . The active ingredient curcumin in turmeric is an antioxidant that has anti-inflammatory properties. According to a 2003 study published in the Journal of Alternative and Complementary Medicine, researchers reviewed many studies on curcumin and concluded that it inhibits a number of different molecules that play a role in inflammation .

Blueberries:  Inflammation and free radical damage have been associated with virtually every ailment we witness today. Many studies have found that blueberries prevent oxidative stress and inflammation. In addition, blueberries help fight cancer cells naturally and thus prevent various diseases. It promotes the production of anti-inflammatory cytokines in the body, which leaves us with lower levels of inflammation and thus reduced the chance of getting sick.

Turmeric is very effective in reducing inflammation due to arthritis, muscle sprains and other injuries. You can use turmeric powder in your kitchen to prevent inflammation in the body. You can also drink a cup of turmeric tea or a glass of hot turmeric milk 1 or 2 times a day. A paste prepared with turmeric powder and warm sesame oil applied externally to the skin helps reduce inflammation and swelling. Do not apply this turmeric paste on irritated skin.

Turmeric is also available as a dietary supplement. However, supplements should only be taken under medical supervision.

Chia Seeds: Chia seeds are rich in omega-3, which are some of the anti-inflammatory foods  that act effectively, when it comes to inflammation, chia seeds help a lot, so they are widely used.

Garlic: A 2012 study published in the Journal of Medicinal Food found that several compounds in garlic have anti-inflammatory therapeutic potential. In fact, another study identified four different sulfur-containing compounds in garlic  that help turn off the pathways that lead to inflammation .

Eat 2 to 3 raw garlic cloves daily on an empty stomach to enjoy this powerful anti-inflammatory  . Also, use garlic  in your cooking as much as possible. You can also rub garlic oil directly on an affected area to relieve pain and inflammation . Another option is to take garlic capsules as a dietary supplement, but only after consulting your doctor.

Celery:  Celery is one of the Best Anti-Inflammatory Foods   as it has “luteolin” which is particularly effective against cancer and inflammation. This compound is found in smaller amounts in peppers, parsley , thyme, basil and mint . It is a bioflavonoid meaning it has twice the antioxidant properties of vitamin C, and Luteolin essentially prevents the inflammatory pathway in the brain from binding and therefore helps to reduce the amount of inflammatory responses triggered in the body.

Cherry: In a 2010 study, researchers at Oregon Health and Science University found that people who drank juice made from tart cherries noticed a reduction in the level of inflammation in their bodies. Regular consumption of shaken cherry juice a week before an intense running event can also help minimize muscle soreness andpost-race inflammation . Cherry juice is an anti-inflammatory that can be consumed every day without fear of getting side effects.

Experts recommend eating 1.5 cups of sharp cherries or drinking 1 cup of cherry juice once a day. To enjoy the anti-inflammatory benefit, consume unsweetened cherry juice made from fresh, organic cherries. Note: Cherry juice can cause abdominal discomfort and diarrhea. If you experience these side effects, stop drinking the juice.

Green Tea: This is a powerful anti-inflammatory drink that can also aid in weight loss . Green tea antioxidants havenatural anti-inflammatory properties.

Avocados : Avocados  are rich in polyhydroxylated fatty alcohols, which are mostly present in algae and other ocean plants, and are extremely rare in land plants, which makes avocados very unusual in this regard.

The DFP and phytosterols in  avocado provide our body with numerous anti-inflammatory benefits that help fight a number of ailments. Particularly, the phytosterols in avocado prevent the synthesis of pro-inflammatory prostaglandin E2 by connective tissue (and thus reduce inflammation in the joints of individuals suffering from arthritis and gout).

Salmon: Cold water fish like salmon  are rich in omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which act as an  anti-inflammatory  . Studies suggest that these fatty acids play a key role in reducing the level of cytokines in the body. Cytokines are compounds that promote Inflammation .

To enjoy the anti-inflammatory benefits , eat grilled, boiled or baked salmon dishes, as overcooking can destroy healthy fats. The American Heart Association recommends eating salmon 2 or 3 times a week. If you don’t like the taste of fish, opt for fish oil supplements to cut inflammation . However, consult a doctor before taking a supplement.

Papaya: Papaya is a fruit full of rich nutrients like Vitamin C  , E and beta-carotene (pro-vitamin A), which has powerful anti-inflammatory properties . This delicious tropical fruit also contains papain and chemopapain, two enzymes that help prevent inflammation.

Broccoli: Broccoli is a highly nutritious vegetable that contains anti-inflammatory phytonutrientsthat help  alleviate oxidative stress as well. Don’t overheat broccoli so it doesn’t lose most of its nutritional benefits.

Cranberries:  Cranberries contain important anti-inflammatory phytonutrients that help in protecting the cardiovascular system and preventing hardening of the arteries. They also help prevent diseases associated with inflammation of the urinary tract (urinary tract infections), stomach (ulcers), and mouth (gingivitis).