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Top 10 Foods to Reduce Inflammation

Top 10 foods reduce inflammation

Inflammation is a natural defense mechanism of our body. After an injury, pathogen attack or irritation, our immune cells, leukocytes (white blood cells), and cytokines (cells signaling protein) kick in. These protective agents engage invaders as well as repair the damage caused them. Because of this physiological response, we experience pain, swelling, redness, and heat — which are the typical signs of acute inflammation. However, in a chronic inflammation, which is a slow, meandering process of inflammation, severe health conditions develop, such as:

To reduce inflammation naturally, below are 10 healthy foods you can include in your diet.

#1.) Broccoli

Broccoli Top 10 Food Reduce Inflammation

As a great source of vitamins, fibres and anti-oxidants, broccoli reduces tissue damage caused by free radicals. It contains a plant-based chemical called sulforaphane, an anti-oxidant that suppresses a key inflammation regulator called Nf-KB, thus improving inflammation-associated diseases.

#2.) Avocado

Avocado Top 10 Food Reduce Inflammation

Rich in vitamins, proteins, magnesium, potassium, and omega-3 fatty acids, avocado may be called as superfood. Due to the presence of anti-oxidant, such as carotenoids and tocopherol (an active form of vitamin E), avocados reduce inflammation and boost the immune system.

#3.) Salmon

Salmon Top 10 Food Reduce Inflammation

Wild caught salmon contains a high amount of two different types of fatty acids: DHA and EPA. They both have the potential to reduce swelling and ease joint pain. Research shows that salmon can reduce the risk factors of inflammation, such as heart diseases, obesity, and diabetes.

#4.) Blueberry

Blueberries Top 10 Food Reduce Inflammation

Blueberries contain Phytoflavonoids, anthocyanins, and polyphenols, which protect against stress, high blood pressure, heart diseases, cancer, and age-related impairment. A recent study found that a specific kind of blueberries called highbush blueberries reduced inflammation and bacterial infection.

#5.) Celery

Celery Top 10 Food Reduce Inflammation

Grown for its medicinal properties, “celery contains antioxidants and polysaccharides that are known to act as anti-inflammatories, especially flavonoid and polyphenol antioxidants.” Says Josh Axe, clinical nutritionist and doctor of chiropractic. Celery helps with conditions caused by inflammations, such as joint pain, skin disorder, kidney infection, and irritable bowel syndrome.

#6.) Walnuts

Walnuts Top 10 Food Reduce Inflammation

Walnuts contain a higher amount of antioxidant than many other nuts. A study found that linolenic acid, found in walnuts, reduced chronic health conditions caused by low-grade inflammation. Walnuts are also rich in Ellagitannins, a plant-based chemical that has anti-oxidant and anti-inflammatory properties.

#7.) Ginger

Ginger Top 10 Food Reduce Inflammation

Ginger, which’s a popular ingredient of Asian cuisines, has shown to have remarkable anti-inflammatory properties. Research shows that ginger inhibits the production of cyclooxygenase and pro-inflammatory cytokines, which are responsible for inflammation and pain in the body.

#8.) Pineapple

Pineapple Top 10 Food Reduce Inflammation

Pineapple is a delicious tropical fruit packed with vitamins and minerals. It contains bromalin, an enzyme that has anti-inflammatory properties. Bromalin is easily absorbable in the body and can help with cardiovascular diseases, arthritis, bronchitis, diarrhea, and sinusitis.

#9.) Mushroom

Mushroom Top 10 Food Reduce Inflammation

Mushrooms are fleshy fruit bodies that have a high amount of vitamins, minerals, and antioxidants. They contain beta-glucan, a naturally occurring polysaccharide that reduces inflammation and strengthens the immune system. They also contain ergothioneine, an amino acid that’s a powerful anti-inflammatory agent.

#10.) Beans

Beans Top 10 Food Reduce Inflammation

Beans are a great source of B vitamins, proteins, calcium, magnesium, and fibers. Many fad diets encourage the restriction of beans, among other foods, to reduce inflammation. However, the studies suggest the opposite. Because of the high amount of fibers, anti-oxidants and proteins, beans help with many health conditions caused by inflammation.

 

References:

What is an inflammation?. (2019). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279298/

What drugs are used to treat inflammatory diseases?. (2019). Retrieved from https://www.webmd.com/arthritis/qa/what-drugs-are-used-to-treat-inflammatory-diseases

T, K. (2019). Carotenoids, inflammation, and oxidative stress--implications of cellular signaling pathways and relation to chronic disease prevention. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25134454

Pahwa, R., & Jialal, I. (2019). Chronic Inflammation. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK493173/

Office of Dietary Supplements - Omega-3 Fatty Acids. (2019). Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Chronic sinusitis - Diagnosis and treatment - Mayo Clinic. (2019). Retrieved from https://www.mayoclinic.org/diseases-conditions/chronic-sinusitis/diagnosis-treatment/drc-20351667

Acute Inflammation - Foot Health Facts. (2019). Retrieved from https://www.foothealthfacts.org/conditions/acute-inflammation

Ncbi.nlm.nih.gov. (2013). Issues of Fish Consumption for Cardiovascular Disease Risk Reduction. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705336/

Virtanen, J. K., Mursu, J., Voutilainen, S., & Tuomainen, T. (2017, November 06). The associations of serum n-6 polyunsaturated fatty acids with serum C-reactive protein in men: The Kuopio Ischaemic Heart Disease Risk Factor Study. Retrieved from https://www.nature.com/articles/s41430-017-0009-6

Sánchez-González C, e. (2019). Health benefits of walnut polyphenols: An exploration beyond their lipid profile. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26713565

Terry, Rohini, Posadzki, Paul, Watson, K., L., & Edzard. (2011, December 14). Use of Ginger ( Zingiber officinale ) for the Treatment of Pain: A Systematic Review of Clinical Trials. Retrieved from https://academic.oup.com/painmedicine/article/12/12/1808/1846834

Pavan, R., Jain, S., Shraddha, & Kumar, A. (2012). Properties and therapeutic application of bromelain: A review. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/

Bacha, U., Nasir, M., Iqbal, S., & Anjum, A. A. (2017). Nutraceutical, Anti-Inflammatory, and Immune Modulatory Effects of β-Glucan Isolated from Yeast. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5587958/

Polak, R., Phillips, E. M., & Campbell, A. (2015, October). Legumes: Health Benefits and Culinary Approaches to Increase Intake. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/

 

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