What is Inflammation?
Inflammation is something that is both helpful and harmful to our bodies.
On the one hand, it helps your body protect itself from infection and injury. However, on the other hand, chronic inflammation can lead to weight gain and disease.
What are the Causes of inflammation?
There are numerous different things that can cause inflammations.
These are the most common:
- Pathogens (germs) like bacteria, fungi or viruses
- External injuries like scrapes or damage through foreign objects, for example, a splinter in your finger
- Effects of radiation
- Smoking
- Alcohol
- Obesity
- Chronic stress
What are the names of some inflammation causing diseases?
some medical conditions that cause inflammation often have a name ending in “-itis.” For example:
- Cystitis: an inflammation of the bladder
- Dermatitis: a disease where the skin is inflamed
- Otitis media: an inflammation of the middle ear
- Hashimoto’s thyroiditis (Hypothyroidism)
What are the general symptoms of inflammation?
These symptoms may be signs of acute inflammation:
- Redness
- Heat
- Swelling
- body pain
- weight gain
- constipation
- depression or anxiety
- Loss of function or Brain fog
What you eat and drink can also play a role in inflammation, and studies show that some foods can fight inflammation.
Here is a list of anti inflammatory food you need to include in your diet.
1. Fatty fish
Long-chain omega-3 fatty acids EPA and DHA found in some fatty fish have been known to reduce inflammation that causes metabolic syndrome, heart disease, diabetes, and kidney disease.
Although all kinds of fish contain some omega-3 fatty acids, these fatty fish are the best sources:
- Salmon
- Sardines
- Anchovies
- Herring
- Mackerel
If you dislike eating fish, you can still include those fatty acids in your diet by just taking an omega 3 fish oil supplement as it also contains EPA and DHA and is also a more affordable choice.
2. Avocados
Avocados may be one of the few deemed superfoods worthy of the title.
Not only are they packed with potassium, magnesium, fibre, and heart-healthy monounsaturated fats they also contain carotenoids and tocopherols, which are linked to reducing the risk of cancer.
studies suggest that avocados may reduce inflammation in young skin cells. (1)
3. Berries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that boost your immunity and reduce your risk of getting inflammation caused diseases. (2)
There are dozens of varieties, but some of the most common include:
- Strawberries
- Blueberries
- Raspberries
- Blackberries
4. Broccoli
This tiny tree is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which cause inflammation.
Due to the antioxidants broccoli contains, research now suggests that decreased risk of heart disease and cancer have been associated with consuming broccoli.
5. Green tea
You’ve probably heard that green tea is the elixir of health you can drink but did you know that it also reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions?
This is due to its antioxidant and anti-inflammatory properties, especially epigallocatechin-3-gallate (EGCG).
EGCG works by inhibiting inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells which safeguards your cells from damage that can lead to disease.
6. Mushrooms
Mushrooms are not only low in calories and rich in selenium, copper, and all B vitamins, but they also contain phenols and other antioxidants that provide anti-inflammatory protection.
Thousands of varieties of mushrooms exist worldwide, But only a few are edible and grown commercially.
Some popular mushrooms are truffles, portobello mushrooms, and shiitake.
One particular mushroom called the lion’s mane has been known to reduce low-grade, obesity-related inflammation. (3)
7. Grapes
This healthy snack contains anthocyanins, which reduce inflammation.
In addition, grapes may lower the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.
You can still get all those health benefits if you swap grapes for grape juice.
8. Peppers
peppers are packed with vitamin C and antioxidants that have powerful anti-inflammatory effects.
Research demonstrates that Chili peppers contain anti-inflammatory compounds called sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier ageing. (4)
9. Turmeric
Turmeric is a spice with a robust and earthy flavour that has been used for its medicinal properties for centuries in India.
In recent years it has received a lot of recognition for its content of curcumin, a powerful anti-inflammatory nutrient that has been linked to reducing inflammation related to arthritis, diabetes, and other diseases. (5)
just consuming 1 gram of curcumin every day combined with piperine from black pepper can cause a significant decrease in the inflammatory marker in people with metabolic syndrome.
10. Extra virgin olive oil
Extra virgin olive oil is one of the world’s healthiest fats, with so many health benefits.
Extra virgin olive oil contains an antioxidant called oleocanthal, which provides powerful anti-inflammatory benefits to reduce your risk of heart disease, cancer, and other severe health conditions.
Adding extra virgin olive oil to salad dressings is a great way to include it in the diet.
11. Dark chocolate
This list would not be complete without including dark chocolate.
Dark chocolate is a fantastic delicious, rich, and satisfying snack we should include in our daily diet.
It’s loaded with antioxidants that reduce inflammation, reduce your disease risk, and lead to healthier ageing.
Now you have a reason to include one or two squares of high-quality dark chocolate (80% and above) in your diet because of their anti-inflammatory properties.
12. Tomatoes
This delicious red fruit is a nutritional powerhouse.
Tomatoes contain high amounts of vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties that may reduce inflammation and protect against several types of cancer.
You can include tomatoes in your salads with olive oil to maximize the amount of lycopene you absorb because lycopene is a carotenoid, a nutrient that’s better absorbed with a source of fat. (6)