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NUTRITION

9 Best Anti-inflammatory Foods That Should be a Part of Your Diet!

Anti-inflammatory foods help in preventing chronic inflammation

Berries, grapes, and cherries are a few anti-inflammatory fruits you can have

Foods with saturated or trans fats and sugar are inflammatory foods to avoid

B
Bajaj Finserv Health
January 14th, 2022
5 mins read

An anti inflammatory food is a style of eating and not a regimen you must follow. This diet consists of anti-inflammatory foods that help reduce or prevent chronic inflammation. You can resort to this diet to prevent a number of health conditions. Keep in mind though that inflammation to a certain extent may help your body fight injury and infections.

Stress, low activity and smoking are a few causes that may increase your risk of chronic inflammation. While it may be difficult to manage it, you can include a few foods from the following anti inflammatory food list. This may also help you form healthy food habits that are beneficial for you in the long run.

Anti-Inflammatory Vegetables

Fish

Fatty fish are a great source of omega-3 fatty acids. These acids help in reducing inflammation, which may cause heart or kidney diseases and metabolic syndrome [1]. The fatty acids are metabolized by your body into protectins and resolvins, which have anti-inflammatory effects [2].

Additional read: 7 Powerful Benefits of Salmon Fish You Should Know About!

Anti-inflammatory Foods

Broccoli 

This cruciferous vegetable is highly nutritious. Broccoli contains antioxidants that play a key role in cancer prevention [3]. These phytochemical compounds reduce inflammation by decreasing nuclear factor kappa B and cytokines. 

Sweet Potatoes

Sweet potatoes contain high amounts of beta carotene and vitamin A, like most orange-colored fruits. Beta carotene works as an antioxidant and helps in reducing inflammation. Purple sweet potatoes have neuroprotective effects, which helps in reducing inflammation in the brain [4]. 

Anti-Inflammatory Fruits

Berries

Though small in size, the nutritional impact of berries is huge! Among other essential nutrients, berries have antioxidants known as anthocyanins. These help in reducing inflammation. As per a study, overweight people who consumed strawberries had lower inflammatory markers [5].

Grapes

Like berries, grapes too contain anthocyanins. However, grapes are also a rich source of resveratrol. This protects your heart from inflammation. As per a study, 60 people with heart failure, upon consuming 50mg of resveratrol capsules, showed a decrease in inflammatory markers [6].

inflammatory foods to avoid

Cherries

Apart from being tasty, cherries have antioxidants such as catechins. This antioxidant helps in lowering your inflammation. A study found that people who regularly consumed 480ml of cherry juice had lower inflammatory markers [7].

Anti Inflammatory Drinks

Green Tea

Green tea is known as one of the healthiest drinks. Drinking it can reduce your risk of cancer, heart disease, obesity, and other conditions. This is due to the anti-inflammatory and antioxidant properties present in green tea. Phenolic compounds of green tea help prevent inflammation by reducing the production of cytokines [8]. 

Parsley and Ginger Juice

A specific compound present in parsley contains anti-cancer and anti-inflammatory properties [9]. Ginger is also a good anti-inflammatory ingredient. It helps prevent the production of inflammatory molecules and cytokines. Make this juice fresh at home and have it immediately for the best results. 

Additional read: Why Consuming Ginger Is Great For Your Immune System

Lemon Turmeric Tonic

Turmeric has an ingredient called curcumin. This helps in reducing your body’s inflammation and gives relief from joint pain. Lemon is added in this for better digestion. You can also make this drink with filtered water at home. 

While following this diet, also keep in mind the inflammatory foods to avoid for best results. It is also essential to remember that the effect of this diet on every individual is unique. 

Before forming an anti-inflammatory diet chart, consult with nutritionists. They understand the importance of a balanced diet and work with you to create one. They may also give you a nutrition therapy plan that will help treat your condition.

Also remember that while healthy food habits may help prevent some conditions, they are not the only way for you to feel better. Make sure you talk to your doctor about the severity of your symptoms. You can book an appointment for an online doctor consultation on Bajaj Finserv Health in minutes to get the right advice. With timely doctor consultations, you can prioritize your health and lead a happier life.

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