Revealing 8 Powerful Foods To Reduce Inflammation In Your Body
Health
Published on: 24-May-2024
10 min read
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Anvesha Chowdhury
Revealing 8 Powerful Foods To Reduce Inflammation In Your Body
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The body uses inflammation as a normal and necessary defence mechanism against illness, damage, and infection. The immune system initiates a process of inflammation, to get rid of threats and begin the healing process when it finds unwanted stimuli like infections, damaged cells, or toxic substances. While acute inflammation is a short-term response characterised by redness, heat, swelling, and pain, chronic inflammation persists over an extended period. Numerous health issues, including diabetes, heart disease, rheumatoid arthritis, and some types of cancer, can result from it.
Inflammation is largely controlled by diet, and some foods that stop inflammation can help lower it. Foods that reduce inflammation in the body are high in phytochemicals and antioxidants to combat oxidative stress and inflammation. Fatty fish, like salmon and mackerel, are high in omega-3 fatty acids with powerful anti-inflammatory effects. Nuts, seeds, olive oil, whole grains, spices like turmeric and ginger, and green tea are also beneficial. A diet containing anti-inflammatory spices and foods can help manage inflammation and promote overall health. At the same time, it is important to limit foods that can increase inflammation, such as processed foods, sugary beverages, and red meat.
In this blog, we will look at the best foods to reduce inflammation so that you can easily modify your diet and combat stress response in the body. Keep reading to know more!
Table Of Contents
1. What Foods To Eat To Decrease Inflammation?
2. List Of Anti Inflammatory Spices And Foods To Reduce Inflammation
3. Impactful Foods That Reduce Inflammation In The Body
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
7. References
What Foods To Eat To Decrease Inflammation?
Including specific foods to reduce inflammation in your diet will help you manage and reduce chronic inflammation, which is linked to diverse health issues. Here is a detailed look at these foods and the science behind their benefits:
Berries |
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Leafy Greens |
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Fatty Fish |
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Nuts And Seeds |
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Olive Oil |
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Whole Grains |
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Spices |
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Green Tea |
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List Of Anti Inflammatory Spices And Foods To Reduce Inflammation
Anti-inflammatory foods are a powerful addition to any diet, offering numerous health benefits due to their rich content of bioactive compounds that make them foods to reduce inflammation. Here's a detailed look at some of the most effective anti-inflammatory spices and the science behind their benefits:
1. Turmeric
Turmeric is globally celebrated for its anti-inflammatory properties, predominantly due to its active compound, curcumin. Curcumin inhibits several molecules involved in inflammation, such as nuclear factor-kappa B (NF-κB) and cyclooxygenase-2 (COX-2). Research indicates curcumin can help manage arthritis, inflammatory bowel disease, and cancer (Peng and others, 2021). To improve curcumin absorption, turmeric is often paired with black pepper, which contains piperine. Piperine enhances curcumin's bioavailability by up to 2000% (Chaudhari and Jain, 2023).
2. Ginger
Ginger contains gingerol, shogaol, and paradol, compounds known for their anti-inflammatory and antioxidant effects. Gingerol, in particular, inhibits the production of pro-inflammatory cytokines and enzymes such as COX-2. Consuming ginger regularly can alleviate osteoarthritis, muscle pain, and chronic inflammation symptoms.
3. Cinnamon
Cinnamon, especially Ceylon cinnamon, is rich in cinnamaldehyde and other polyphenols, which possess anti-inflammatory and antioxidant properties. Studies show that cinnamon can reduce inflammatory markers like C-reactive protein (CRP) and enhance insulin sensitivity, benefiting conditions like metabolic syndrome and diabetes (Silva and others, 2022).
4. Garlic
Allicin, one of the sulfur-containing chemicals found in garlic, has strong anti-inflammatory properties. These compounds inhibit pro-inflammatory enzymes and reduce the production of inflammatory cytokines. Regular garlic consumption is associated with a lower risk of cardiovascular diseases due to its inflammation-reducing properties.
5. Cloves
Cloves rank among the best foods to reduce inflammation and are high in eugenol, a compound with potent anti-inflammatory and analgesic properties. Eugenol inhibits the production of pro-inflammatory cytokines and reduces oxidative stress. Cloves also have antimicrobial properties, which help manage infections that could otherwise trigger inflammation.
6. Cayenne Pepper
Cayenne pepper contains capsaicin, which is known for reducing pain and inflammation. Capsaicin inhibits substance P, a neuropeptide linked to inflammatory processes. It is commonly used in topical creams to relieve pain and is beneficial for arthritis and neuropathy.
7. Rosemary
Rosemary contains carnosol and rosmarinic acid, which have anti-inflammatory and antioxidant properties. These compounds reduce the production of inflammatory mediators and protect cells from oxidative damage. Rosemary is being studied for its potential to alleviate inflammation-related conditions like arthritis and certain cancers.
8. Black Pepper
Black pepper contains piperine, which intensifies the absorption of other anti-inflammatory compounds like curcumin and has anti-inflammatory properties. Piperine inhibits pro-inflammatory cytokines and enzymes, contributing to reduced inflammation.
Also Read: Happy Herbs: Types And Health Benefits
Impactful Foods That Reduce Inflammation In The Body
Food to reduce inflammation in the body through various scientifically backed mechanisms are as follows:
1. Antioxidants
Antioxidants include beta-carotene, flavonoids, vitamins C and E, and many anti-inflammatory foods. By eliminating free radicals and unstable chemicals that might harm cells and cause inflammation, these antioxidants fight oxidative stress. By reducing oxidative stress, antioxidants help lower inflammation and protect body tissues from damage.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly DHA and EPA (eicosapentaenoic acid) and fatty fish (salmon, mackerel, and sardines), can be found in walnuts, flaxseeds, chia seeds, and walnuts. It is well recognised that omega-3s have strong anti-inflammatory effects. They function by restricting the body from producing pro-inflammatory chemicals that are implicated in the inflammatory response, such as cytokines and eicosanoids. Also, omega-3 fatty acid promotes anti-inflammatory compound production, helping keep inflammation in check.
3. Monounsaturated Fats
Foods like olive oil, avocados, and nuts are high in monounsaturated fats. These fats have been shown to reduce blood levels of inflammatory markers like C-reactive protein (CRP). Olive oil, in particular, contains oleocanthal, a compound with anti-inflammatory effects like those of ibuprofen, helping reduce pain and inflammation.
4. Fibre
Whole grains, fruits, vegetables, nuts, and seeds are rich in dietary fibre, which promotes gut health. Fibre is a food beneficial for gut bacteria, which produce short-chain fatty acids like butyrate during digestion. These short-chain fatty acids support the integrity of the gut lining and have anti-inflammatory qualities, preventing inflammation resulting from the leakage of harmful bacteria and toxins into the bloodstream.
5. Polyphenols And Phytochemicals
Plant-based foods have anti-inflammatory effects and are abundant in polyphenols and phytochemicals. For example, flavonoids found in berries, tea, and citrus fruits can block inflammatory pathways and reduce the production of inflammatory molecules. Curcumin, the active ingredient in turmeric, is popularly known for its potent anti-inflammatory effects and has been extensively studied for its potential to manage chronic inflammatory diseases.
6. Probiotics
Fermented foods like yoghurt, kefir, sauerkraut, and kimchi contain probiotics, beneficial bacteria that enhance gut health. A healthy gut microbiome can reduce inflammation by improving the balance of gut bacteria and strengthening the intestinal barrier. This barrier stops toxic substances and dangerous microorganisms from getting into the bloodstream and inducing an allergic reaction.
Dietitian’s Recommendation
As a dietitian, I emphasise the importance of embracing a diet rich in anti-inflammatory foods to combat inflammation and promote overall health effectively. It is crucial to diversify your plate with plenty of fruits and vegetables, especially vibrant options like berries and leafy greens, as they boast potent antioxidants and phytochemicals renowned for countering inflammation. Additionally, I recommend incorporating fatty fish like salmon and mackerel into your meals regularly to harness the anti-inflammatory benefits of their omega-3 fatty acids.
Remember to include nuts, seeds, olive oil, and whole grains in your diet, as they provide essential healthy fats and fibre crucial for maintaining a balanced inflammatory response. Furthermore, spices such as turmeric, ginger, and cinnamon can be strong allies in your fight against inflammation, whether used in cooking or incorporated into herbal remedies. By prioritising these anti-inflammatory foods and minimising the consumption of processed foods, sugary treats, and red meats, we can take proactive steps towards reducing inflammation and safeguarding our long-term health.
Dt. Aditi Upadhyay
The Final Say
To sum up, incorporating a diverse range of anti-inflammatory foods into your meals can significantly aid in managing and alleviating chronic inflammation, improving overall health. From fruits and vegetables high in antioxidants to fatty fish high in omega-3 fatty acids, and from nuts and seeds to whole grains and healthy fats like olive oil, numerous dietary choices actively combat inflammation. Moreover, spices like turmeric, ginger, and cinnamon offer potent anti-inflammatory compounds that further boost these benefits. By prioritising these nutritious foods and limiting the consumption of processed foods, sugary drinks, and red meats, you can craft a well-rounded diet that supports a healthy inflammatory response and reduces the likelihood of chronic ailments.
FAQs
1. What are some foods to eat to decrease inflammation?
Foods rich in antioxidants and omega-3 fatty acids are particularly effective. For example:
Berries
Fatty fish (e.g., salmon, mackerel)
Leafy greens (e.g., spinach, kale)
2. Which foods that reduce inflammation in the body should I include in my diet?
To reduce inflammation, include foods that are high in anti-inflammatory properties. These foods can help manage and prevent chronic inflammation:
Turmeric
Walnuts
Olive oil
3. What are some anti-inflammatory spices and foods I can add to my meals?
Certain spices and foods have potent anti-inflammatory effects and can be easily incorporated into your daily diet, such as:
Ginger
Cinnamon
Garlic
4. Can you suggest foods that decrease inflammation for a healthier lifestyle?
Foods that decrease inflammation can contribute to a healthier lifestyle by reducing the risk of chronic diseases and promoting overall well-being. Some of the best examples are:
Berries (e.g., strawberries, blueberries, raspberries)
Fatty fish (e.g., salmon, mackerel, sardines)
Leafy greens (e.g., spinach, kale, Swiss chard)
Whole grains (e.g., brown rice, quinoa, oats)
Legumes (e.g., lentils, chickpeas, black beans)
Green tea
Chia seeds
Flaxseeds
5. What is a good decrease inflammation diet to follow?
Here are some good diets that decrease inflammation:
Mediterranean diet
Plant-based diet
Anti-inflammatory diet
6. What are some foods that stop inflammation quickly?
Certain foods have been shown to stop inflammation quickly due to their high content of anti-inflammatory compounds and nutrients.
Blueberries
Chia seeds
Green tea
7. How can I focus on reducing inflammation through diet effectively?
Reducing inflammation through diet involves eating a balanced diet rich in anti-inflammatory foods while avoiding pro-inflammatory foods like refined sugars and processed foods.
References
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