100+ Anti Inflammatory Foods That Reduce Inflammation Naturally

WHAT IS INFLAMMATION?

Inflammation is a process by which the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.

It is part of our body’s immune system that contributes remedy.

Inflammation helps to fight bacteria and virus that we might have gotten in.

Our body has a normal response for inflammation and it has to respond immediately to detect and destroy the toxic material in damaged tissues before it can spread throughout the body,” explained Lauren Whitt, Ph.D., UAB Employee Wellness director and adjunct professor of personal health.

Lauren Whitt added that, “The trouble with inflammation occurs when the defense system gets out-of-control and begins to destroy healthy tissue, causing more damage than the original issue.”

However, inflammation can cause damage on our body.

For instance, when we become inflamed by cutting ourselves and the wounds become infected, it also leads to swollen joint that sometimes warn to the touch, joint pain and joint dysfunctions.

According to studies, anything with “itis” results in inflammation such as arthritis triggers an inflammatory response.

Our body system becomes infected and sometimes becomes abnormal.

WHAT IS AN ANTI-INFLAMMATORY FOOD?

Anti-inflammatory foods can transform your health.

Studies show that eating anti-inflammatory foods and practicing the anti-inflammatory diet is the ideal for good health.

Anti-inflammatory foods can reduce blood triglycerides and blood pressures, soothes and tender the stiff arthritic joints and reduce the symptoms of chronic diseases.

Fruits

Berries have anti-inflammatory properties that contain anthocyanins – the powerful chemicals found in their rich colors.

Berries such as blueberries and raspberries help to protect against intestinal inflammation and ulcerative colitis – a long-term condition that results in inflammation and ulcers in colon and rectum.

Fruits are also rich in flavonoids and carotenoids with both anti-oxidants and anti-inflammatory activity.

Because of antioxidants, it will help protect you from free radical damage, which has been shown to help prevent diseases like cancer and heart disease.

Apple – Studies shows that eating apples helps to prevent certain types of cancers. Apple is antioxidant abundant that helps to reduce bad cholesterol oxidation. Apples are rich in a soluble fiber called pectin. Preliminary studies suggest that pectin may help to reduce levels of toxic heavy metals in the body.

Apricot – The high beta-carotene content of apricots makes them an important heart health food; the beta-carotene helps protect cholesterol from oxidation, which may in turn help to prevent heart disease. Apricots contain Vitamin B2, Potassium, and Magnesium. They also contain copper and iron which are important for maintaining healthy blood and helping to prevent iron deficiency.

Avocado – Rich in flavor and consistency, avocados are great to consume if you’re craving something fatty and thick. Avocado is high in potassium; they help to keep blood pressure low. They also contain monounsaturated fats which help to lower blood pressure. Good source of vitamin K, which has been indicated to promote bone health in the elderly. Avocados are a nice source of protein, especially for anyone on a diet.

Blackberries – An excellent source of vitamin C, blackberries have substantial amounts of fiber, iron, calcium, potassium and manganese. Diets rich in potassium may help to maintain a healthy blood pressure. Berries are the highest source of antioxidants from fruits.

Blueberries – Blueberries is loaded with antioxidants that contain pectin, Vitamin C, potassium, and significant amounts of tannins which can kill bacteria. Manganese, which contributes to healthy bones as well as in converting macronutrients to energy, is amply found in blueberries. Rich in flavonoids, consuming these little berries is associated with a decreased risk of type-2 diabetes.

Cantaloupe – Sweet, creates a high juice yield and contains low calories. They have commendable levels of beta-carotene, folic acid, potassium, Vitamin C, and fiber. Cantaloupes have a great amount of the Vitamin B complex, unlike most other fruits and vegetables

Cherries – Cherries possess an anti-cancer compound, that contains iron and ellagic acid, and are high in vitamins A and C. They also contain biotin and potassium. Antibacterial, antioxidant, anti-cancer, and anti-inflammatory.

Kiwi – Excellent source of vitamin C. Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. Kiwi is high in Vitamin C and anti-inflammatory.

Lemon – Rich in vitamin C and anti-inflammatory. Lemons and limes have limonene which may help to prevent breast cancer growth. Also, contains natural anti-nausea and overall digestive aid properties.

Lime – Same with lemon, this is also rich in vitamin C, vitamin B6, folic acid, potassium, flavonoids and many other phytonutrients.

Orange – An excellent source of vitamin C. Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.

Papaya – Antioxidant and anticancer. Papaya promotes healthy digestion and can reduce constipation with their potent enzymes. Rich in Vitamins A, C, and potassium

Pears – Great source of fiber. Contains Vitamin C, boron, and potassium.

Pineapples – Great for improving digestion. A good source of potassium and has Vitamin C and iron. Contains anti-inflammatory compounds such as bromelain.

Tomatoes – Tomatoes are an excellent source of vitamin C, as well as antioxidants that may prevent cancer, such as lycopene. Lycopene promotes overall mental and physical health. Good source of potassium and are antioxidant and anti-cancer.

Raspberries – High in antioxidants and a super immune booster. Contains potassium, niacin, iron and vitamin C.

Strawberries – Excellent source of vitamin C, which helps heal cuts and wounds and keep teeth and gums healthy.

Proteins

Eggs, lean meats, poultry, fish and many nuts contain Omega 3 fatty acids and provide an excellent source of protein.

While cheeses and yogurts are a rich source of dietary needs, proteins play an important role in your everyday life.

Fish are a good source of Vitamins A and D as well as being rich in Omega 3 fatty acids.

Amongst other benefits, studies suggest that the Omega 3 fatty acids in oily fish may help sufferers of depression, reduce the likelihood of heart disease and improve inflammatory conditions such as arthritis.

Research conducted by Arthritis Foundation, eating a 3- to 6-ounce serving of these fish two to four times a week is recommended for lowering inflammation and protecting the heart.

Many nuts and seeds are a good source of polyunsaturated and monounsaturated fats, which lower cholesterol and reduce the heart disease risks that are high in people with certain types of arthritis.

They also are a good source of protein and antioxidant vitamins and minerals.

In addition, says Marisa Moore, an Atlanta-based registered dietitian-nutritionist, some nuts and seeds are high in alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid. Some nuts are rich in magnesium, l-Arginine and Vitamin E, which may play a role in keeping inflammation under control.

Studies have shown that people who eat a diet high in these nutrients tend to have lower levels of some inflammation-causing molecules that circulate in the bloodstream and higher levels of the anti-inflammatory protein adiponectin compared with those who consumed less.

Pecans
Brazil Nuts
Extra Virgin Olive Oil
Tuna
Trout
High-Quality Natural Cheese
Omega-3 Enriched Eggs
Skinless Poultry
Low-Fat Dairy

Yogurt and Cheese – Yogurt and cheese contain probiotics – A microorganism that provides health benefits when consumed. The purpose of probiotics found in cheese and yogurt ingested microorganisms associated with benefits for humans and animals. Dairy products contain calcium and also provide protein, phosphorus, Vitamin A, and Vitamin D

Organic Grass-Fed Meats – Organic and grass-fed farm animals such as organic poultry, pork, beef, lamb are healthier, and their meat provides nutritional value. Meats are high levels of anti-inflammatory omega-3 fatty acids and contain beta-carotene, iron, zinc and magnesium.

Bone Broth – Bone broth contains collagen and other nutrients. Cartilage and tendons contain glucosamine – which you may have seen sold as a supplement for arthritis and joint pain. The broth is also full of anti-inflammatory amino acids, the glycine, and proline.

Eggs – Many doctors called this a “perfect food,” given their high content of protein, Vitamins A and B, and biotin. Eggs help inflammation because eggs contain the potent carotenoids zeaxanthin and lutein (both good for vision), as well as choline (good for brain and heart function). According to nutrition experts, organic eggs contain higher levels of omega-3 fatty acids.

Mackerel – Mackerel are incredibly rich in nutrients and provides vitamins B12 and selenium. It has Omega 3 that improves inflammatory.

Salmon – Based on studies, salmon has a lower risk of diseases like heart disease, dementia, and depression. It contains high quality of protein and variety of nutrients including potassium, magnesium, selenium and Vitamin B. Salmon is considered as one of the most nutritious foods on the planet.

Cod Liver Oil – Cod liver is extracted from the liver of cod fish. It contains Vitamin A, omega 3 fatty acids, Vitamin D. One tablespoon of cod liver oil provides your need for important nutrients.

Herring – Contains selenium, Vitamin D and Omega 3 fatty acids. This is commonly eaten for breakfast served with eggs called kippers. This can be cold-smoked, precooked or canned snack.

Oysters – Shellfish are among the most nutritious foods you can eat. Contain more zinc than any other food on the planet. A 100-gram portion of raw oysters (6–7 oysters) contains 600% of the RDI for Zinc, 200% for Copper and 300% for Vitamin B12.

Sardines – These small, oily fish are commonly eaten out of a tin or jar as a starter, snack or delicacy. Are highly nutritious, especially when eaten whole. They contain almost every single nutrient that the human body needs. Contains Vitamin B12, Vitamin D and Selenium

Anchovies – Anchovies are a great source of niacin and selenium. While boned anchovies are also rich in calcium. These are usually eaten in small portions such as rolled capers, pizza, and salad toppings.

Walnut – With their high content, walnuts head the nut pack in omega-3 content, eating walnuts regularly can lower cholesterol, relax blood vessels to lessen stress on the heart, and reduce blood pressure.

Peanuts – Peanuts are also a good source of monounsaturated and polyunsaturated fats, and research shows adding them to your diet can help lower “bad” cholesterol and reduce heart disease risk. Peanuts deliver about 12% of your daily magnesium requirement and may help keep blood sugar under control.

Almonds – Almonds contain more fiber than most nuts, they’re a good choice for weight management, says Moore. “You’ll be more satisfied for longer, and you also get some cholesterol-reducing benefits from the healthy fats. They are also a good source of antioxidant vitamin E,” she says. Research suggests the monounsaturated fats from an almond-rich diet lower some markers of inflammation, including CRP.

Pistachios – Snack on pistachios to help with weight loss. “Dealing with the shell slows down consumption, which is good for people with arthritis trying to lose a few pounds to take pressure off joints,” says Moore. Pistachios can also help lower cholesterol and are high in potassium and antioxidants, including vitamins A and E and lutein – a compound also found in dark, leafy vegetables.

Flaxseed – Flaxseed is one of the richest plant-based sources of the anti-inflammatory omega-3 fatty acid. Studies show it may help lower cholesterol and reduce the complications of diabetes and heart disease risk. Crushing or milling the flaxseed make it easier for your body to digest and use the ALA, so choose these varieties over whole seeds.

Chia Seeds – Chia seeds are also an excellent source of anti-inflammatory but their biggest benefit is probably their high fiber content (about 10 grams per serving), says Moore. “The fiber fills people up, which can help control weight,” she says.

Healthy Sweets

According to studies, unrefined sweeteners or “unprocessed” or “raw” sweeteners, contains anti-inflammatory antioxidants that contain Vitamin C and E that cleans potentially the damaging oxidizing agents in a living organism.

It also protects your body from the inflammatory results of unbalanced sugar levels.

Raw honey, stevia, yacon syrup, pure maple syrup and dark chocolates contain the highest amount of antioxidants.

Stevia – Stevia contains chlorophylls and xanthophyll that exhibits anti-cancer properties and anti-inflammation. These two components found in Stevia protect the body from cell growth of tumors.

Raw Honey – Raw honey has Vitamins B2 and B6, iron, manganese, amino acids and enzymes. It has been used for thousands of years and has been proven revealed how it soothes inflammation due to anti-inflammatory antioxidants.

Pure Maple Syrup – Maple syrup contains potassium, phosphorus, iron, magnesium, vitamin B1, phenol antioxidants and calcium. Maple Syrup contains manganese, which helps to boost levels of the antioxidant enzyme called superoxide dismutase or manganese SOD.

Dark Chocolate – Research informs us that eating chocolate, especially dark chocolate, is good for you (in moderation, of course). One reason is that cocoa, the main ingredient in chocolate, is packed with antioxidants called polyphenols. The higher the percentage of cocoa in a bar, the higher the concentration of polyphenols. These recipes, made with cocoa powder, will let you reap the health benefits of dark chocolate without its extra fat and sugar.

Yacon Syrup – Yacon syrup contains a high-quality amount of iron, calcium, potassium, phosphorus, chromium and vitamins B that supports glucose metabolism, making yacon a sweetener for people with metabolic conditions and chronic inflammation.

Beverages

Red wine has an anti-oxidant activity.

Limit intake to no more 1-2 servings per day.

Tea is rich in catechins – antioxidant compounds that reduce inflammation.

Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.

While water is vital for the overall functioning of the body with a recommendation of drinking 8 glasses or more a day.

Coconut Water – Many studies have shown that the antiviral, antibacterial, anti- inflammatory and antioxidant activity of coconut water may help with a number of minor to severe health conditions. This nutrient rich drink has been used to regulate blood pressure, blood sugar, and cholesterol levels, and it has been found to boost energy levels and increase metabolism in the human body. Coconut water has also been found to be effective in treating the stomach flu, dysentery, indigestion, constipation, intestinal worms, cholera, urinary abnormalities, urethral stone, malfunctioning kidneys, dry and itchy skin, age spots, and wrinkles.

Green Tea – This type of anti-inflammatory tea is anti-carcinogenic, helps to reduce cholesterol, anti-diabetic, immune boosting and use for stamina and endurance booster. Green tea contains amino acids such as Thiamine, Butyric Acid & Lignin; Xanthine Alkaloids such as Adenine, Dimethylxanthine, Theobromine, Theophylline and Xanthine; Pectin (also found in fruits); saccharides (sugar), Chlorophyll and Triterpene Saponins. Some Vitamins, like Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin E

White Tea – According to study, white tea contains tannins, fluoride and flavonoids such as catechins and polyphenols. These are responsible for the various health benefits that white tea provides. This tea may increase antioxidant effects of organs as well as plasma. It has antioxidant properties that help in cell neuroprotection.

Oolong Tea – Oolong tea contains polyphenol compound that is very effective in controlling the metabolism of fats in the body. It also helps to prevent diabetes, cancer and osteoporosis and also improves mental health.

Purified Water – Drinking water helps maximize performance, prevents us from dehydration, constipation, and headache and prevents the increase of kidney stones.

Red Wine – Red wine contains a compound called resveratrol, which has been found to have both anti-inflammatory and anti-cancer properties.

Supplements

Getting an additional support through supplements may be useful.

Vitamin E – Reduces pain on a more consistent basis than regular medications.

Vitamin C – Helps protect your body against inflammation flare ups.

Mixed Carotenoids – Assists with curbing inflammation in your body.

Selenium – Potentially decreases damage done to joint linings, which will reduce swelling and pain.

Co-Enzyme Q10 – Minimizes inflamation and oxidative stress.

2,000 IU of Vitamin D3 – Proper levels of vitamin D inhibit inflammation in arthritis patients.

Alpha Lipoid Acid – Supplies energy and helps protect cells from damage and restore levels of antioxidants like vitamins C and E. It reduces inflammation that linked to cancer, heart disease and other body disorders.

Curcumin – Curcumin helps by reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis.

Fish Oil – Contains omega-3 fatty acids, which are vital to good health. It decreases the inflammation associated with diabetes, heart disease, cancer and many other conditions. It may also decrease the inflammation and muscle damage that occur after exercise.

Spirulina – A strong antioxidant supplement, which helps to reduce inflammation that leads to anemia and strengthen the immune system. Spirulina contains high protein and iron that suitable during pregnancy, after surgery and it boosts our immune system.

Resveratrol – According to experts, resveratrol supplements may reduce inflammation in individuals with heart disease, insulin resistance, gastritis, ulcerative colitis and other conditions. In another study, resveratrol supplements lowered inflammatory markers, triglycerides and blood sugar in people with obesity.