13 Superfoods that fight off inflammation for good
09/18/2020 / By Joanne Washburn / Comments
13 Superfoods that fight off inflammation for good

More often than not, the term “inflammation” sets off alarm bells in many people’s heads. But not all inflammation is bad. In fact, this process is part of our bodies’ natural immune response as it alerts our immune cells to injuries and infectious microbes so that those cells can go and “fix” the problem.

But external injuries and infections aren’t the only causes of inflammation. Things like sleep deprivation, excessive stress and even genetics can set us up for inflammation. But perhaps the most overlooked and underestimated factor of all is a bad diet full of inflammation-inducing foods. Think fried foods and sugars.

If you’re regularly eating these foods, chances are your body has already transitioned into a state of chronic inflammation. Inflammation-inducing foods are also notorious for triggering a host of chronic and debilitating diseases, such as heart disease, diabetes, cancer and arthritis. But it isn’t too late to turn things around.

If food can cause inflammation, food can also undo it. Numerous studies have shown time and time again that certain foods can counteract the harmful effects of chronic inflammation and stamp it out for good. For a healthier and happier life, these healing foods are also best incorporated into a balanced diet.

Foods that fight inflammation

To reduce levels of inflammation, aim for a more natural and less processed diet that features these foods:

  1. Berries – The pigments of these colorful fruits double as antioxidants that help reduce inflammation, boost immune health and reduce the risk of several chronic diseases. Other plant compounds in berries, such as flavonoids, phenolic acids and tannins, also aid in reversing the harmful effects of inflammation.
  2. Broccoli – Broccoli, like the other members of the Brassica genus of plants, are chock-full of plant chemicals, called glucosinolates, that act as antioxidants. Sulforaphane, another antioxidant in broccoli, helps reduce factors that drive inflammation, too.
  3. Avocados – Organic compounds in avocados, such as carotenoids and tocopherols, are linked to reduced cancer risk. Studies also find that the beneficial monounsaturated fats in avocados can protect our skin from inflammation and signs of aging.
  4. Peppers – Bell peppers and chili peppers are excellent sources of natural antioxidants, such as quercetin, sinapic acid and ferulic acid. Together, these antioxidants help reduce inflammation and ensure healthier aging.
  5. Grapes – The same plant pigments in berries can also be found in grapes. On top of reducing inflammation, these plant pigments can also slash the risk of several diseases linked to inflammation, including heart disease and diabetes.
  6. Cherries – Catechins, another kind of inflammation-fighting compounds, are abundant in cherries. These substances reduce inflammation and help protect cells and molecules from damage.
  7. Turmeric – This golden spice from India has received a lot of attention over the past decade because of its beneficial effects against inflammation related to arthritis, diabetes and other chronic conditions. Of course, these benefits are all thanks to curcumin, its main active ingredient.
  8. Tomatoes – Tomatoes are a great source of lycopene, an antioxidant that protects your brain from depression-causing inflammation. Research has also proven that cooking tomatoes in olive oil can help you absorb more lycopene.
  9. Olive oil – Olive oil is a staple in healthy diets – and for good reason. It has been linked to heart health and longevity thanks to its monounsaturated fats, similar to those found in avocados. These fats reduce inflammation, reduce high cholesterol and even protect against certain cancers.
  10. Green tea – Time and time again, experts have attested to green tea’s long list of health benefits. This humble drink has been proven to inhibit inflammation, protect cells from damage and reduce the risk of heart disease.
  11. Fatty fish – Salmon, sardines and mackerel boast significant amounts of omega-3 fatty acids. These healthy fats are famous for their anti-inflammatory and disease preventive properties.
  12. Mushrooms – Portobello, shiitake and lion’s mane contain organic compounds called phenols that protect cells from the harmful effects of inflammation.
  13. Dark chocolate – Not all chocolates are bad. Dark chocolate that contains at least 70 percent cocoa, in particular, is perhaps the healthiest chocolate there is. It contains organic compounds called flavonols that reduce inflammation, slash the risk of several diseases and promote healthier aging in later life.

Tips for reducing inflammation

Eating the right foods can only get you so far in eliminating chronic inflammation for good if you don’t practice other healthy habits. Start small and slowly make these changes over a couple of months:

  1. Skip junk foods – Skip the processed coffee drinks and vending machine snacks. Instead, opt for small, nutritious snacks like fruit slices, nuts or cheese cubes. Besides avoiding inflammation that junk food can cause, opting for healthier snacks also helps keep blood sugar levels stable.
  2. Go to bed earlier – Don’t underestimate the benefits of a good night’s sleep. Experts recommend that adults get seven to eight hours of uninterrupted sleep to prevent adverse health outcomes, such as inflammation, brain fog and fatigue.
  3. Exercise – You don’t need to hit the fitness center several times a month to get in shape. Doing short and quick exercises, like jogging around the block, can do a great deal in keeping your body healthy and able to fight various health issues, including chronic inflammation.
  4. Utilize spices – Most of the spices you’d find in the kitchen double as anti-inflammatory agents. Besides the turmeric mentioned earlier, other anti-inflammatory spices to try include garlic, ginger and cinnamon. Just incorporate them into recipes to spice things up or steep them to make herbal teas.
  5. Cut back on alcohol – Nothing says inflammation like alcohol. One cocktail or a bottle of beer from time to time isn’t going to do much damage in the long-term. But more often than not, people end up drinking far more than that amount, thus leading to inflammation or triggering inflammatory diseases.
  6. Eat fermented foods – Maintaining the health of our gut microbiome is one of the cornerstones to reducing inflammation in the long-term. For optimal gut health, eat fermented foods. The beneficial microbes in these foods, called probiotics, keep our gut in top shape.
  7. Learn to manage stress – High levels of stress that persist for long periods can feed chronic inflammation. Fortunately, reducing stress and managing it is simple enough to do. Meditating and practicing breathing exercises, for example, provide quick relief from stress and suppress inflammation.
  8. Check the label – It’s often safe to assume that most of the foods at the supermarket contain additives, preservatives and other added ingredients that have the potential to trigger inflammation. To avoid bringing these home, make it a habit to check the ingredients list on food labels.

Food can be a potent natural medicine in stamping out inflammation. For best results, make healthier lifestyle choices, too, on top of regularly consuming anti-inflammatory foods.

Sources:

Health.Harvard.edu

Healthline.com

CookingLight.com

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