Last updated on
07/11/2021, 10:52 am
Inflammation can be thought of as the body’s defense mechanism against infection and injury.
However, sometimes it can become a chronic condition and pave the way for weight gain and several other illnesses.
Including anti-inflammatory foods in your diet is a healthy way to keep inflammation off.
Here are some common anti-inflammatory foods and the effects they can have on your body.
Grapes contain flavonoids that reduce inflammation
Anthocyanins, a type of flavonoid found in grapes, help reduce inflammation.
Grapes also contain resveratrol, another compound that offers a variety of health benefits like lowering cholesterol, protecting brain cells, and so on.
There are several studies showing the anti-inflammatory effects of grapes.
One such study proves that consumption of grape extracts leads to a decrease in inflammatory gene markers in individuals.
Curcumin in turmeric has anti-inflammatory properties
Turmeric is a spice that has been used in medicine since ancient times.
A compound found in turmeric called curcumin is a powerful anti-inflammatory nutrient and reduces inflammation associated with arthritis and diabetes.
Studies show that daily intake of turmeric and black pepper increases the body’s absorption of curcumin. This can significantly lower the inflammatory marker CRP in people with metabolic syndromes.
Extra virgin olive oil significantly reduces the markers of inflammation
Extra virgin olive oil has been linked to a reduced risk of heart disease and brain cancer.
One study concluded that taking 50 ml of this oil every day significantly reduced CRP and several other markers of inflammation in the body.
Extra virgin olive oil is also a better choice compared to the more refined olive oils because of its stronger anti-inflammatory effects.
Tomatoes reduce inflammatory compounds related to cancer
A nutritional powerhouse, tomato is high in lycopene, a compound that has anti-inflammatory and antioxidant properties and has been linked to reducing inflammatory compounds associated with various cancers.
Studies show that drinking tomato juice every day lowers the markers of inflammation in women who are overweight.
To get the benefits of tomatoes, cook them with olive oil to increase your lycopene absorption.
Oily fish contain omega-3 fatty acids that help fight inflammation
Oily fish is a great source of protein and contains the omega-3 fatty acids EPA and DHA, which have excellent anti-inflammatory properties.
While most fish contain omega-3 fats, salmon, sardines, anchovies, herring, and mackerel are the best choices when it comes to EHA and DHA in fish.
These two compounds are also known to reduce inflammation related to metabolic syndrome and kidney disease.