Prime 15 Anti-Inflammatory Meals ( Thyroid, Hormonal imbalance, Diabetes, Stress & Arthritis, coronary heart )
Inflammation is your body’s natural response to infection, irritation, or injury. Inflammation is linked to diabetes, cancer, cardiovascular disease, and several other chronic diseases. However, ingesting anti-inflammatory foods can help fight off inflammation. It can improve your health and make you stronger in the long term. Read on to learn about the top 15 anti-inflammatory foods that help reduce inflammation. They help with thyroid gland, hormonal imbalance, diabetes, stress, arthritis and cardiovascular diseases or heart diseases.
Top 15 List of Anti-Inflammatory Foods
The top 15 anti-inflammatory foods listed below are the best foods to add to your diet to help balance harmful inflammation.
The grapes are loaded with resveratrol and anthocyanins which greatly reduce inflammation. All grapes, whether green, purple, or red, are full of antioxidants. Various types of research have found that grapes can reduce the risk of heart disease, diabetes, obesity, Alzheimer’s, and eye diseases. (R1, R2, R3). Grapes can be used in smoothies or simply eaten as a quick tasty snack.
It contains catechin polyphenols, which are powerful antioxidants. The active ingredients contained in green tea help to block the production of inflammatory substances. This humble drink is a secret weight loss tool. The anti-inflammatory properties of green tea help block skin tumors from developing. (R10, R11)
Dark chocolate contains at least 70% cocoa, which is full of antioxidants. The flavonols contained in the dark chocolate are responsible for the strong anti-inflammatory properties. The cocoa in dark chocolate improves endothelial function and regulates the inflammation of the arterial circulation. (R20, R21)
It’s loaded with vitamin C. Pineapple contains bromelain, an enzyme that stimulates protein digestion and reduces inflammation of the bowel. Bromelain can reduce asthmatic symptoms by reducing muscle soreness. Hence, repairs the muscles as they contain significant levels of potassium. You can have it whole or in the form of juice, or you can mix its core and have it as a smoothie to reap its benefits. (R4) Read tasty sources of antioxidants.
Broccoli is a nutritious cruciferous vegetable. It provides phytochemicals that help clear out the inflammatory compounds associated with carcinogenesis. Broccoli contains a powerful antioxidant called sulforaphane that can fight inflammation. Sulforaphane reduces the levels of cytokines that cause inflammation. Its high vitamin K content can help regulate inflammatory responses. (R12, R13)
Bell peppers are full of antioxidants and vitamin C, which are responsible for their anti-inflammatory effects. They are an excellent source of ferulic acid and sinapic acid, which help reduce inflammation. They also contain capsaicin with anti-inflammatory properties.
Quercetin in peppers is known as a mast cell stabilizer. This can help reduce the number of cells responsible for releasing histamine in allergic and inflammatory reactions.
Red peppers contain most of the bioflavonoids – quercetin, luteolin, and beta-carotene – as well as inflammatory biomarkers that reduce vitamin C. All of these bioflavonoids can reduce the severity and risk of various inflammatory diseases such as rheumatoid arthritis and asthma. (R14, R15, R16)
Edible mushrooms that are lightly cooked or eaten raw can provide anti-inflammatory protection. They also contain phenols and are high in selenium, B vitamins, and copper. It is advisable not to over-cook them as this can reduce the effects of its powerful anti-inflammatory compounds. (R17)
All berries like strawberries, blueberries, blackberries, and raspberries have anti-inflammatory properties. The high levels of antioxidants in berries can help reduce inflammation. They’re also high in polyphenols and vitamin C. These nutrients promote the anti-inflammatory response by reducing free radicals. (R5, R6)
Avocados are superfoods that are filled with antioxidants and monounsaturated fats. The mixed sugars in avocados can block the pro-inflammatory response in the cells that are responsible for the body’s immune response. (R17)
This strong spice used in Indian dishes has anti-inflammatory properties because it contains an active ingredient called curcumin. Turmeric is helpful in treating inflammatory bowel disease, asthma and arthritis (R18, R19). The inflammatory properties of this wonderful spice can reduce the symptoms associated with these diseases. Reading – advantages of Haldi.
Fresh garlic is known for its anti-inflammatory properties. It can relieve the symptoms of arthritis as it works well on swollen joints. The organosulfur compounds found in garlic can provide anti-inflammatory benefits. It can be added to any hearty dish and mixed with herbs for flavor too. However, it is important to properly shred garlic to stimulate the bioactive allicin compounds it contains. (R18)
These tiny seeds are an excellent source of ALA, which is alpha-linolenic acid. Alpha-linolenic acid is also found in some plant foods like flax seeds, soybeans, and walnuts. Chia seeds can be sprinkled on smoothies, yogurt, or muesli. Chia seeds can stabilize your blood sugar. The blood sugar level usually rises after eating and increases the risk of inflammation. (R19)
Tomatoes contain powerful anti-inflammatory properties and various antioxidants such as potassium, vitamin C, and lycopene. Lycopene in tomatoes is especially helpful in reducing inflammation. Cooking tomatoes increases the availability of lycopene. Lycopene is effective in reducing the risk of heart disease and certain types of cancer. It can also protect your brain and fight the inflammation caused by depression. (R20)
Oily fish contains omega-3 fats EPA and DHA, which play key roles in making anti-inflammatory compounds as well as in suppressing inflammation. Some of the best are salmon, mackerel, sardine, anchovy, and herring. The most commonly consumed oily fish is salmon. Salmon is high in protein and has an active form of DHA and EPA. These polyunsaturated fats can attack the excess inflammation and lower the markers of inflammation. (R7, R8, R9)
The extra virgin olive oil contains the healthiest fats and offers powerful anti-inflammatory properties. It can minimize the risk of some serious medical conditions like cancer and heart disease. The compound oleocanthal in extra virgin olive oil has a notable impact on inflammation. Hence, it can help reduce joint cartilage damage. Read more about the difference between virgin, extra virgin, filtered, and other types of cooking oils.
In addition to following this list of the 15 most anti-inflammatory foods, there are some foods that you need to avoid too. Avoid consuming processed foods such as frozen meals, processed meats, carbonated beverages, and fast foods. These foods can be major contributors to inflammation. The above foods can act as protectants that can fight inflammation and prevent the risk of multiple diseases and ailments. So try to incorporate these top 15 anti-inflammatory foods. These help reduce inflammation in health problems such as thyroid, hormonal imbalance, diabetes, stress, arthritis and cardiovascular diseases.