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What Is Good For Inflammation – Inflammation is essential to the healing process. Although it is part of our body’s natural defense mechanism, it sometimes becomes an enemy when it spreads throughout the body and persists for a long time. It’s not always medical supplies that help combat this problem, but a few grocery choices can also affect inflammation in our bodies.
Inflammation is associated with several indications, including rheumatoid arthritis, psoriasis, asthma, eosinophilic esophagitis, Crohn’s disease, colitis, inflammatory bowel disease, lupus, Hashimoto’s disease, and metabolic syndrome.
What Is Good For Inflammation
Our food choices can help control their symptoms. An anti-inflammatory diet can also serve as an adjunctive treatment for these health conditions that worsen with chronic inflammation.
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Berries: Berries contain several phenolic compounds, such as anthocyanins, flavonols, tannins, and ascorbic acid, which are responsible for numerous health benefits such as the prevention of inflammatory diseases, cardiovascular indications, and protective effects in reducing the risk of various cancers. The same has been documented in various studies, one of which was published in the International Journal of Molecular Sciences titled “Bioactive Compounds and Antioxidant Activities of Various Berries”.
Turmeric: It is a great Indian spice with extraordinary benefits. Turmeric contains curcumin, which not only naturally reduces inflammation, but also reduces symptoms associated with the inflammatory process, such as pain, swelling, or redness.
Walnuts and Almonds: A rich source of omega-3 fatty acids, which help fight inflammation; alpha-linolenic acid and phenolic antioxidants to scavenge free radicals; and certain enzymes that inhibit the release of pain- and swelling-causing neurotransmitters.
Green vegetables: Spinach in particular is an excellent anti-inflammatory food for anti-inflammatory diets as it is extremely rich in the antioxidants vitamin A, vitamin E and vitamin K. Phytochemicals such as calcium, iron, and fiber in dark vegetables like cabbage and broccoli also have disease-fighting potential.
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Fatty fish: Fatty fish are high in the omega-3 fatty acids EPA and DHA, which reduce inflammation and thus help with conditions such as metabolic syndrome, heart disease, diabetes and kidney disease.
The list is not limited to these but there are some other foods that have anti-inflammatory properties like tomatoes, avocados, green tea, figs, basil, dark chocolate, peppers, flax seeds.
We @products understand that no single food can improve a person’s health. A person’s diet should be a combination of various healthy ingredients rich in nutrients, antioxidants and healthy fats. By Lisa Wartenberg, MFA, RD, LD and Franziska Spritzler — medically reviewed by Grant Tinsley, Ph.D., CSCS, *D. , CISSN, Nutrition – Updated on 10 December 2021
Studies show that certain foods can help reduce chronic inflammation. These include olive oil as well as certain berries and fruits, vegetables, spices and fish.
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On the one hand, it helps protect your body from infections and injuries. Conversely, chronic inflammation can lead to disease (
Stress, low activity levels, and inflammatory foods can further increase this risk. For this reason, eating foods that help reduce inflammation is highly recommended.
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease (
In one study involving 25 adults, those who consumed blueberry powder daily produced significantly more natural killer cells (NK cells) than those who did not consume the powder. These findings were similar to an older study (
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In another study, overweight adults who ate strawberries had lower levels of certain inflammatory markers associated with heart disease than those who did not eat strawberries (
Fatty fish is an excellent source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Although all types of fish contain omega-3 fatty acids, these fatty fish are among the best sources:
EPA and DHA help reduce inflammation, otherwise known as metabolic syndrome, heart disease, diabetes, and kidney disease (
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Studies have found that people who consume salmon or EPA and DHA supplements experience a decrease in C-reactive protein (CRP).
However, in one study, people with an irregular heartbeat who took EPA and DHA daily did not experience a change in inflammatory markers compared to those who received a placebo (
Research has shown that eating large amounts of cruciferous vegetables is associated with a reduced risk of heart disease and cancer.
Broccoli is rich in the antioxidant sulforaphane, which reduces inflammation by reducing levels of cytokines and nuclear factor kappa B (NF-κB), molecules that cause inflammation in your body.
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In one high-quality study including 51 overweight adults, those who ate avocados for 12 weeks had a reduction in the inflammatory markers interleukin 1 beta (IL-1β) and CRP (IL-1β).
Research has found that drinking it reduces the risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, specifically a substance called epigallocatechin-3-gallate (EGCG).
EGCG prevents inflammation by reducing the production of inflammatory cytokines and damaging fatty acids in your cells (
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Bell peppers and chili peppers contain vitamin C and antioxidants with powerful anti-inflammatory effects (
Bell peppers also provide the antioxidant quercetin, which reduces inflammation associated with chronic diseases like diabetes (
A special type of mushroom called lion’s mane can reduce the low-grade inflammation associated with obesity (
However, one study found that cooking mushrooms significantly reduces their anti-inflammatory compounds. Therefore, it may be best to eat them raw or lightly cooked (
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In addition, it can reduce the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s and eye problems (
Grapes are an excellent source of resveratrol, another antioxidant compound with many health benefits.
In one study involving 60 people with heart failure, those who consumed two 50-mg capsules of resveratrol daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 (IL-6).
An older study from 2012 found that adults who consumed grape extract daily had higher levels of adiponectin. Low levels of this hormone are associated with weight gain and increased risk of cancer (
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Turmeric is a spice with a warm, sweet flavor that is often used in curries and other Indian dishes.
In one study, people with metabolic syndrome consumed 1 gram of curcumin daily with piperine from black pepper. They experienced significant reductions in the inflammatory marker CRP (
It can be difficult to get enough curcumin from turmeric alone to experience a significant effect. Taking supplements containing isolated curcumin may be more effective.
Studies show that extra virgin olive oil reduces the risk of heart disease, brain cancer and other serious health conditions (
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In one study of the Mediterranean diet, those who consumed 1.7 ounces (50 mL) of olive oil each day for 12 months had significantly lower CRP and other inflammatory markers.
The effects of oleocanthal, an antioxidant found in olive oil, have been compared to anti-inflammatory drugs such as ibuprofen.
Remember that extra virgin olive oil has more anti-inflammatory benefits than refined olive oil (
It’s also full of antioxidants, which help reduce inflammation. These can reduce your risk of disease and lead to healthy aging (
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Flavonols are responsible for chocolate’s anti-inflammatory effects and help keep the endothelial cells that line your arteries healthy.
In one small study, people who consumed 350 mg of cocoa flavonols twice a day had improved vascular function after 2 weeks (
In the meantime, it doesn’t hurt to choose dark chocolate that contains at least 70% cocoa to reap these anti-inflammatory benefits—a higher percentage is even better.
Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also offer benefits.
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One study involving 37 older adults found that those who consumed 16 ounces (480 ml) of tart cherry juice daily for 12 weeks experienced significantly lower levels of CRP (CRP).
However, another study found that tart cherry juice had no effect on inflammation in healthy young adults after drinking it daily for 30 days.
In addition to filling your diet with nutritious anti-inflammatory ingredients, it’s important to limit your intake of foods that may promote inflammation (
For example, highly processed foods such as fast food, frozen food and processed meat have been linked to higher blood levels of inflammatory markers such as CRP.
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Meanwhile, fried foods and partially hydrogenated oils contain trans fats, a type of unsaturated fatty acid that research has linked to increased inflammation (
Remember that eating these occasionally is very healthy. Try to ensure that you follow a well-balanced diet based on whole foods, including lots of fruits and vegetables. Better to stick to minimally processed foods.
Peppers, dark chocolate, fish and extra virgin olive oil are just a few foods that can help you reduce inflammation and lower your risk of illness.
Heat 1 cup (237 mL) of your favorite milk — be it milk, oat, or nut-based — and whisk in 1 tablespoon (5.4 g) of unsweetened cocoa until completely dissolved.
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For extra flavor, you can add 1/4 teaspoon and a dash of vanilla extract
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