Top 15 Foods with Anti-Inflammatory Properties – Inflammation is a natural response by the immune system to protect the body against injury and infection. However, chronic inflammation can lead to various health problems like heart disease, arthritis, diabetes, cancer and more. Eating certain foods that are rich in antioxidants and other nutrients can help reduce inflammation in the body and promote overall health. In this article, we will discuss the top 15 anti-inflammatory foods that should be included in your diet.

The Top 15 Foods with Anti-inflammatory properties Are:

1. BerrieTop 15 Foods with Anti-Inflammatory Properties

Berries like strawberries, blueberries, raspberries and blackberries are packed with antioxidants called anthocyanins which give them their vibrant color. Studies have shown that anthocyanins have strong anti-inflammatory effects and may reduce the risk of heart disease. Berries are also high in vitamin C and gallic acid, both of which decrease inflammatory markers. Add them to your breakfast, smoothies or desserts.

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2. Fatty Fish

Fatty fish like salmon, mackerel, tuna, sardines and herring are excellent sources of omega-3 fatty acids EPA and DHA. Omega-3s have potent anti-inflammatory properties by inhibiting inflammatory chemicals like cytokines and leukotrienes. Aim to eat fatty fish at least 2-3 times a week to get your dose of omega-3s. Salmon and tuna are versatile and can be baked, grilled, smoked or added to salads.Romantic love message

3. Walnuts

Walnuts contain high amounts of alpha-linolenic acid or ALA which is a plant-based omega-3 fat with anti-inflammatory benefits. They are also rich in antioxidants like vitamin E, magnesium and melatonin. Enjoy a handful of walnuts as a snack or add them to oatmeal, yogurt or salads.NYSC Portal

4. Broccoli

Cruciferous vegetables like broccoli are packed with anti-inflammatory nutrients. Broccoli contains sulforaphane and indoles which are compounds that suppress inflammation-causing enzymes. It is also high in vitamin K which helps regulate inflammatory responses. Broccoli can be eaten raw with dips, roasted or added to pasta or stir fries.

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5. Tomatoes

Tomatoes are an excellent source of lycopene, a powerful antioxidant that reduces inflammation in the lungs and body tissues. Cooking tomatoes increases the bioavailability of lycopene. Add tomatoes to sandwiches, salads, soups, curries and sauces. Tomato juice is also a tasty optionGood morning My Love Message

6. Green Tea

The polyphenols and catechins found in green tea like EGCG have remarkable anti-inflammatory properties. Studies show that drinking green tea regularly can lower inflammatory markers like C-reactive protein (CRP), tumor necrosis factor (TNF) and interleukin-6. Sip on 2-3 cups of unsweetened green tea daily.

7. Turmeric

The bioactive compound curcumin in turmeric is a potent anti-inflammatory agent. It works by lowering inflammatory enzymes like COX-2. Add 1⁄4 tsp of turmeric powder to your meals daily or drink turmeric tea. Curcumin is better absorbed when consumed with pepper.Information guide Nigeria

8. Olive Oil

Extra virgin olive oil contains the compound oleocanthal which mimics the effect of ibuprofen, a commonly used anti-inflammatory drug. Replace unhealthy cooking oils with extra virgin olive oil to get its anti-inflammatory benefits. Drizzle it over salads or use it for sautéing vegetables.

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9. Cherries

Cherries especially tart cherries are abundant in anthocyanins that help reduce inflammation. They also contain quercetin and kaempferol, two flavonoids that have strong anti-inflammatory activities. Enjoy cherries as a snack, in smoothies or as juice.

10. Leafy Greens

Leafy greens like spinach, kale and lettuce contain high amounts of vitamin K, lutein and beta-carotene which quell inflammation. Greens also provide dietary nitrates that convert to nitric oxide, a compound that widens blood vessels and improves blood flow.

11. Pineapple

Pineapple contains an enzyme called bromelain that has anti-inflammatory properties. It reduces swelling, bruising and pain caused by inflammation. Enjoy fresh pineapple as a snack or smoothie ingredient. You can also take bromelain supplements after consulting a doctor.JAMB portal

12. Garlic

Garlic has a compound called allicin that suppresses inflammatory enzymes like cytokines and eicosanoids. It also enhances anti-inflammatory enzymes. Use raw chopped garlic to spice up soups, dips, dressings and curries. Let chopped garlic sit for 5-10 minutes before cooking to activate the allicin.

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13. Ginger

The antioxidants like gingerol and paradol in ginger minimize inflammation. Ginger also inhibits genes that promote inflammation and reduces the activity of inflammatory enzymes. Add freshly grated ginger to tea, smoothies and stir fries for an anti-inflammatory kick.

14. Beets

Beets are high in betalain antioxidants as well as magnesium and vitamin C which decrease inflammation. Roast or steam beets and add them to salads, rice or lentil dishes. You can also drink beetroot juice regularly.

15. Mushrooms

Mushrooms contain anti-inflammatory compounds like phenols and polyphenols. In particular, cremini and portobello mushrooms seem to have the highest anti-inflammatory capacity. Sauté mushrooms and add them to eggs, soups, pastas and meat dishes.

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Conclusion

Inflammation is an underlying cause of most chronic diseases. Incorporating more anti-inflammatory foods like berries, fatty fish, walnuts, broccoli, tomatoes, leafy greens and ginger into your diet can help keep inflammation in check and reduce disease risk. Aim to eat a diet high in fresh fruits, vegetables, herbs, spices, nuts and anti-inflammatory beverages like green tea and turmeric tea. Limit or avoid processed foods which tend to be pro-inflammatory. Making anti-inflammatory foods a regular part of your meal plan is a simple and effective way to improve overall health.

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