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11 Anti-Inflammatory Foods You Can Eat

Inflammation can be both good and bad.

On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease.

However, studies demonstrate that some foods can fight inflammation. Here are 11 anti-inflammatory foods.

 

Berries

Berries

Berries are small fruits that are packed with fibre, vitamins and minerals.

Although there are dozens of varieties, some of the most common are:

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries

    Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease. Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity and reduce your risk of heart disease.

     

    Fatty Fish

    Salmon

    Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA.

    Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

    • Salmon
    • Sardines
    • Herring
    • Mackerel
    • Anchovies

      Fatty fish hold high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.

       

      Broccoli

      Brocolli

      Broccoli is extremely nutritious. It's a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale. Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain.

      Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.

       

      Avocados

      Avocado

      Avocados may be one of the few supposed superfoods worthy of the title. They're packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats.

      They also contain carotenoids and tocopherols, which are linked to reduced cancer risks. In addition, one compound in avocados may reduce inflammation in young skin cells.

      Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.

       

      Peppers

      Peppers

      Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.

      Chili peppers and bell peppers are rich in quercetin, sinapic acid, ferulic acid and other antioxidants with strong anti-inflammatory  and healthier ageing effects.

       

      Mushrooms

      Mushroom

      While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially. These include truffles, portobello mushrooms and shiitake.

      Mushrooms are very low in calories and rich in selenium, copper and all of the B vitamins.

      They also contain phenols and other antioxidants that provide anti-inflammatory protection.

      Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential.

       

      Grapes

      Grapes

      Grapes contain anthocyanins, which reduce inflammation. In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer's disease and eye disorders.

      Several plant compounds in grapes, including resveratrol, can reduce inflammation. They may also reduce your risk of several diseases.

       

      Extra Virgin Olive Oil

      Olive Oil

      Extra virgin olive oil is one of the healthiest fats you can eat. It's rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.

      Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer and other serious health conditions. Keep in mind that anti-inflammatory benefits are much greater in extra virgin olive oil than in more refined olive oils

      Extra virgin olive oil provides powerful anti-inflammatory benefits, which may reduce your risk of heart disease, cancer and other serious health conditions.

       

      Dark Chocolate and Cocoa

      dark chocolate

      Dark chocolate is delicious, rich and satisfying. It's also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier ageing.

      Flavanols are responsible for chocolate's anti-inflammatory effects and keep the endothelial cells that line your arteries healthy.

      However, make sure to choose dark chocolate that contains at least 70% cocoa or more in order to reap the anti-inflammatory benefits.

      Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce your risk of several diseases.

       

      Tomatoes

      tomatoes

      The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory.

      Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb.

      Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.

       

      Cherries

      Cherries

      Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation.

      Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.

      In one study, when people consumed 280 grams of cherries per day for one month, their levels of the inflammatory marker CRP decreased — and stayed low for 28 days after they stopped eating cherries.

      Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease.

       

      The Bottom Line

      Even low levels of inflammation on a chronic basis can lead to disease.

      Reference: Healthline Media 

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