Monday, October 22, 2018

The Best 9 Anti-Inflammatory Foods You Should Know

Inflammation is a normal response of the body to infections or injuries. However, constant bouts of inflammation can truly threaten your health.  Chronic inflammation is said to be the root of various diseases including arthritis, asthma, heart disease, diabetes, depression, high blood pressure, and even cancers. According to doctors, diets with food rich in sugar or saturated fat can the contributor to inflammation. Therefore, small, gradual changes in your daily diets may help you fight against inflammation effectively, here are the best top anti-inflammatory foods you should know.

Fruits And Green Leafy Vegetables
This is one of the leading anti-inflammatory foods for you. Fruits and green leafy vegetables are the great sources of antioxidants which help to recover our cellular health and contain anti-inflammatory flavonoids. Doctors advise we should consume more fruits and green leafy vegetables daily to improve your immune system. In addition, vitamins in the two anti-inflammatory foods such as vitamin A, C, and K can keep our brain from oxidative stress which is caused by free radicals.

Berries such as blackberries, strawberries, blueberries, or raspberries are small fruits which are brimful with vitamins, fiber, and minerals. They help to lower the risk of diseases owing to their antioxidants called anthocyanins which have anti-inflammatory effects. According to some studies, men who ate blueberries daily produced remarkably more natural killer cells (NK) which keep our immune system properly in comparison with those who did not. In another study also showed that overweight people who ate strawberries each day had lower levels of some certain inflammatory markers linked to heart disease.

Turmeric with a strong and earthy flavor is a common spice in the kitchen. Turmeric is famous for its powerful anti-inflammatory property called curcumin which can help the body combat inflammation in many conditions associated with diabetes, muscle sprains arthritis, and other diseases. Besides, turmeric helps to prevent and slow the growth of cancer cells, reduce the risk of liver disease, as well as symptoms of digestive conditions including nausea, stomachache, and irritable bowel syndrome. Therefore, your daily diets should be supplemented with turmeric in order to stimulate possible inflammation reduction.

Fatty Fish
Salmon, anchovies, sardines, herring, or mackerel are kinds of fatty fish which are packed with protein, EPA and DHA, and omega-3 fatty acids. EPA and DHA in fatty fish may reduce inflammation which is the root of diabetes, metabolic syndrome, heart disease, and kidney disease. After fatty acids are consumed, they will be metabolized into compounds called protectins and resolvins which can fight against inflammation. In some recent clinical studies, those who consume salmon daily could lower the risk of inflammatory markers.

Green Tea
Green tea is another in the list of anti-inflammatory foods. It has been known as the healthiest beverages for a long time. EGCG in green tea may inhibit inflammatory factors by reducing the production of cytokines which cause inflammation and damage fatty acids in our cells. Some scientists also said that the powerful herb tea may reduce the risk of cancer, heart disease, Alzheimer's disease, and obesity. There are many health benefits of green tea owing to its antioxidants and anti-inflammatory properties, especially epigallocatechin-3-gallate (EGCG).

Mushrooms have been used as a food since more than two thousand years ago. Edible mushrooms are low in calories but come loaded with antioxidants, proteins, fibers, minerals, and other trace elements. Mushrooms also contain selenium, copper lectins, phenols as well as other substances which have anti-inflammatory effects. According to a recent study, a mushroom called Lion's Mane helps to reduce the low-grade inflammation in obese individuals. However, nutritionists said that cooked mushrooms have less anti-inflammatory compounds than raw mushroom, so it is the best to eat them lightly cooked or raw.

Olive Oil
Olive oil contains healthiest fats. Monounsaturated fats in the extra virgin olive oil may reduce inflammation associated with brain cancer, heart disease, and other serious diseases. In some studies, there are significant improvements in treating inflammation in patients who consumed 50 ml of olive oil each day. Olive oil has a special antioxidant called oleocanthal which is compared to anti-inflammatory medicines like ibuprofen. Nutritionists advise that we should use extra-virgin olive oil to get enough anti-inflammatory benefits in comparison with refined olive oil.

Most of the peppers are packed with antioxidants and vitamin C that are one of the powerful anti-inflammatory foods. Bell peppers or chili peppers have quercetin, a kind of antioxidant, which has been proved to reduce some oxidative damages in those with sarcoidosis. Additionally, chili peppers have ferulic acid and sinapic acid that helps to reduce inflammation.

In some pharmacological studies, celery has anti-inflammatory abilities which help to lower inflammation and combat bacterial infections. Besides, antioxidants, vitamins in the powerful anti-inflammatory food can improve cholesterol levels and blood pressure as well as prevent heart disease.
In conclusion, eating the right foods may help you to reduce the risk of diseases. The best anti-inflammatory foods mentioned above will help to improve your immune system effectively. However, this post is for informative and suggestive purposes only, you should ask your physician before applying these home remedies.

Author Bio:

Mai Hoang is a writer and blogger, who has over 8 years of experience in Beauty & Skin Care industry. She works for  AllRemedies - a reliable resource assisting people to resolve their health and life issues, as a content coordinator for categories including Health & Beauty. She also focuses on fitness, women’s issues, relationship, and lifestyle. Find more of her articles on Facebook or Pinterest


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