Stephanie D. Murillo
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20 Foods That Reduce Inflammation

Inflammation is a process in which your immune system gives a quick response to an attack of bacteria and viruses to protect your body. Without inflammation, we can’t heal. But sometimes, it persists day in and day out and becomes out of control. At this situation, it can become your enemy. It can damage your body through pain, swelling, redness, or loss of function. Plus, chronic inflammation plays a key role in the development of many major diseases including cancer, diabetes, heart disease, depression, arthritis and Alzheimer’s.

joint pain
Image Credit by moteris

Many studies have revealed that diet, exercise and lifestyle changes can be powerful to fight against inflammation. Foods which are high in sugar and saturated fat can spur inflammation. These foods can trigger over-activity in the immune system, which can lead to fatigue, joint pain, and damage to the blood vessels. Here are some foods that can boost inflammation, so try to avoid these foods as much as possible:

  • French fries and other deep fried foods
  • Refined carbohydrates, like white bread and pastries
  • Red meat (steaks, burgers) and processed meat (sausage and hot dogs)
  • Lard, Margarine, and shortening
  • Soda and other sugar-sweetened beverages

There’s a truth that what you eat has an impact on overall health. It’s particularly relevant when managing inflammation. To reduce the levels of inflammation, prefer to choose a healthy diet. Several foods and beverages have been found to lessen the risk of inflammation and other chronic diseases. So, add these foods items to your plate today to control inflammation.

20 Foods That Reduce Inflammation

  1. Fatty Fish

Oily fish, such as salmon, sardines, tuna and mackerel are full of omega-3 fatty acid. According to various research, these fatty acids may help reduce inflammation, as well as minimize the risk of heart disease. However, you need to consume fatty fish several times a week to get maximum benefits.


  1. Whole Grains

Consume whole grains on a regular basis and keep harmful inflammation at bay. The reason is that whole grains contain an enormous amount of fiber which can reduce the levels of C-reactive protein, an important indicator of inflammation in the blood. A recent study shows that whole-grain products are much healthier than refined counterparts. So, avoid the consumption of white bread, rice, pasta, and cereal, etc.


  1. Dark Leafy Greens

Some studies have revealed that vitamin E also plays a crucial role in the protection of your body from pro-inflammatory molecules, named cytokines. They are an excellent source of the vitamin in dark green veggies, like kale, spinach, broccoli and collard green. Dark green and cruciferous vegetables also have other plenty vitamins and minerals, such as iron, calcium and disease-fighting phytochemicals. Therefore, they can help improve your overall health.

leafy greens

  1. Nuts

Nuts are also known for its anti-inflammation properties. Almonds contain inflammation-fighting healthy fats, such as fiber, vitamin E, and calcium. Walnuts are full of alpha-linolenic acid, a kind of omega-3 fat. Moreover, all nuts are packed with antioxidants which can help your body fight inflammation.


  1. Soy

Soy products are also very useful for reducing inflammation. They contain isoflavones and estrogen compounds that can lower inflammation in women. These potent compounds can also help lessen the adverse effects of inflammation on bones and heart health. Add tofu, soymilk and other soy products to your daily diet.


  1. Low-fat Dairy

Some people have allergies to casein; the protein found in dairy products; therefore, these products can trigger an inflammatory disease like rheumatoid arthritis. But, if you can safely digest this protein, then low-fat or nonfat milk is an excellent source of nutrients. You can also consume yogurt as it contains probiotics which may lower gut inflammation.

dairy products

  1. Ginger

This Asian spice is also included in the list of foods that reduce inflammation. It is very common in Indian cooking and has been shown in various studies to have anti-inflammatory properties. So, you should use ginger in the crushed or minced form in your meals to keep yourself healthy.


  1. Peppers

Colorful peppers bot bell and chili peppers have a significant amount of antioxidant vitamins and lower levels of starch. Hot peppers are rich in capsaicin, a toxin that is helpful for reducing pain and inflammation.


  1. Tomatoes

Tomatoes are one of the best foods that fight infection and inflammation. They contain lycopene, which is potent to reduce inflammation in the lungs and throughout the body. Some studies have shown that cooked tomatoes have more amount of lycopene than the raw ones. So include tomato juice or tomato sauce in your favorite dishes.


  1. Beets

Beets also have brilliant antioxidant properties, so they are highly recommended for those who want to reduce their inflammation. This red veggie is an excellent source of fiber, vitamin C and other minerals and vitamins. That’s why, they may not only lower inflammation but also protect against heart disease and cancer.


  1. Turmeric

Turmeric not only makes your favorite meals more delicious but also works in the body by helping to turn off a protein content (NF-kappa B). This protein content may regulate the immune system and trigger an increase in the process of inflammation.


  1. Garlic

There’s a good reason why garlic is known for its immunity-boosting properties. In test-tube and animal studies, garlic has been found to work similarly to NSAID pain medications, blocking the pathways that lead to inflammation.


  1. Onions

Onions are also one of the foods that reduce inflammation. They have similar anti-inflammatory chemicals as garlic contains, including the phytonutrient quercetin and the compound allicin. These powerful compounds are potent to fight excess inflammation.


  1. Olive Oil

Olive oil is an essential ingredient in Mediterranean diet which is not only heart-healthy but also good for inflammation. The compound oleocanthal found in extra virgin olive oil is anti-inflammation, so it may help fight infection and inflammation.

olive oil

  1. Berries

Like many other fruits, berries can help fight inflammation as they are high in antioxidants and low in fat. For instance, red raspberries prevent animals from developing arthritis and blueberries may help protect against intestinal inflammation. Strawberries can lower the levels of CRP in the blood of women.


  1. Tart cherries

Tart cherries have the highest inflammatory content of any other food; a recent study has found. They are full of various nutrients, minerals and antioxidants. They can improve the athletes’ performance and reduce their usage of anti-inflammatory pain medicines. Serving a dose of 1.5 cups of tart cherries or drinking a cup of tart cherry juice can offer the similar benefits.


  1. Chocolate

Eating healthy doesn’t mean missing out your favorite chocolates. Chocolate contains at least 70% pure cocoa which can help to keep inflammation down, according to a study.


  1. Green Tea

Some recent studies show that green tea acts like liquid vegetables. The reason is that it can support an anti-inflammatory fight inside your body. Add some lemon juice to make green tea more flavorful and kick up the antioxidants.

green tea

  1. Herbs

Herbs, such as basil, thyme and oregano are tasty choices to use in culinary because they are an excellent source of antioxidants. Now, researchers have shown that certain herbs, like chili peppers and cumin, contain anti-inflammatory compounds. Therefore, they can reduce pain and fight against infections.



  1. Sunflower seeds

Sunflower seeds are a great choice due to its anti-inflammatory properties. They are rich in omega-3 fatty acids, which may help your body fight off free radicals that can trigger cellular damage.


Stephaine D. Murillo is a Dubai-based American professional nutritionist who tells the secrets of a healthy and longer life. She is ambitious to find the significant benefits of a nutritional and balanced diet. She guides food lovers about the health benefits and drawbacks of vegetables, fruits and other types of food. She loves to share information about food & health through Papaorder Blog. So, subscribe Papaorder blog to get her health & food tips.

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